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~/nutrition-pdf/generate_pdf.py

from reportlab.lib.pagesizes import A4
from reportlab.platypus import (
    SimpleDocTemplate, Paragraph, Spacer, Table, TableStyle, HRFlowable
)
from reportlab.lib.styles import getSampleStyleSheet, ParagraphStyle
from reportlab.lib import colors
from reportlab.lib.units import mm
from reportlab.lib.enums import TA_CENTER, TA_LEFT

OUTPUT = "/home/daytona/workspace/nutrition-pdf/Vegetarian_Nutrition_Guide.pdf"

doc = SimpleDocTemplate(
    OUTPUT,
    pagesize=A4,
    rightMargin=18*mm,
    leftMargin=18*mm,
    topMargin=16*mm,
    bottomMargin=16*mm,
)

W, H = A4
styles = getSampleStyleSheet()

# ── Custom styles ──────────────────────────────────────────────
DARK_GREEN  = colors.HexColor("#1B5E20")
MED_GREEN   = colors.HexColor("#388E3C")
LIGHT_GREEN = colors.HexColor("#E8F5E9")
ACCENT      = colors.HexColor("#F57F17")   # amber for warnings
GREY_BG     = colors.HexColor("#F5F5F5")
WHITE       = colors.white
BLACK       = colors.HexColor("#212121")

title_style = ParagraphStyle(
    "MainTitle",
    parent=styles["Title"],
    fontSize=22,
    textColor=WHITE,
    alignment=TA_CENTER,
    spaceAfter=4,
    fontName="Helvetica-Bold",
)
subtitle_style = ParagraphStyle(
    "SubTitle",
    parent=styles["Normal"],
    fontSize=11,
    textColor=colors.HexColor("#C8E6C9"),
    alignment=TA_CENTER,
    spaceAfter=2,
    fontName="Helvetica",
)
section_style = ParagraphStyle(
    "SectionHead",
    parent=styles["Heading1"],
    fontSize=13,
    textColor=WHITE,
    fontName="Helvetica-Bold",
    spaceAfter=0,
    spaceBefore=0,
    alignment=TA_LEFT,
)
note_style = ParagraphStyle(
    "Note",
    parent=styles["Normal"],
    fontSize=8.5,
    textColor=colors.HexColor("#5D4037"),
    fontName="Helvetica-Oblique",
    leftIndent=4,
    spaceAfter=6,
)
tip_style = ParagraphStyle(
    "Tip",
    parent=styles["Normal"],
    fontSize=9,
    textColor=colors.HexColor("#1B5E20"),
    fontName="Helvetica-BoldOblique",
    leftIndent=6,
    spaceAfter=4,
)
footer_style = ParagraphStyle(
    "Footer",
    parent=styles["Normal"],
    fontSize=7.5,
    textColor=colors.grey,
    alignment=TA_CENTER,
)

def section_header(text, color=DARK_GREEN):
    """Returns a full-width coloured header row as a Table."""
    tbl = Table([[Paragraph(text, section_style)]], colWidths=[doc.width])
    tbl.setStyle(TableStyle([
        ("BACKGROUND", (0, 0), (-1, -1), color),
        ("TOPPADDING",    (0, 0), (-1, -1), 6),
        ("BOTTOMPADDING", (0, 0), (-1, -1), 6),
        ("LEFTPADDING",   (0, 0), (-1, -1), 10),
        ("ROUNDEDCORNERS", [4]),
    ]))
    return tbl

def nutrient_table(headers, rows, col_widths, row_colors=None):
    data = [headers] + rows
    tbl = Table(data, colWidths=col_widths, repeatRows=1)
    style = [
        # Header row
        ("BACKGROUND",   (0, 0), (-1, 0), MED_GREEN),
        ("TEXTCOLOR",    (0, 0), (-1, 0), WHITE),
        ("FONTNAME",     (0, 0), (-1, 0), "Helvetica-Bold"),
        ("FONTSIZE",     (0, 0), (-1, 0), 9),
        ("ALIGN",        (0, 0), (-1, 0), "CENTER"),
        ("BOTTOMPADDING",(0, 0), (-1, 0), 6),
        ("TOPPADDING",   (0, 0), (-1, 0), 6),
        # Body rows
        ("FONTNAME",     (0, 1), (-1, -1), "Helvetica"),
        ("FONTSIZE",     (0, 1), (-1, -1), 8.5),
        ("ALIGN",        (0, 1), (0, -1), "LEFT"),
        ("ALIGN",        (1, 1), (-1, -1), "CENTER"),
        ("VALIGN",       (0, 0), (-1, -1), "MIDDLE"),
        ("TOPPADDING",   (0, 1), (-1, -1), 5),
        ("BOTTOMPADDING",(0, 1), (-1, -1), 5),
        ("LEFTPADDING",  (0, 0), (-1, -1), 8),
        ("GRID",         (0, 0), (-1, -1), 0.4, colors.HexColor("#BDBDBD")),
        ("ROWBACKGROUNDS",(0, 1), (-1, -1), [WHITE, LIGHT_GREEN]),
    ]
    tbl.setStyle(TableStyle(style))
    return tbl

story = []

# ══════════════════════════════════════════════════════════════
# TITLE BANNER
# ══════════════════════════════════════════════════════════════
banner_data = [[
    Paragraph("Vegetarian Nutrition Guide", title_style),
]]
banner = Table(banner_data, colWidths=[doc.width])
banner.setStyle(TableStyle([
    ("BACKGROUND", (0, 0), (-1, -1), DARK_GREEN),
    ("TOPPADDING",    (0, 0), (-1, -1), 14),
    ("BOTTOMPADDING", (0, 0), (-1, -1), 4),
    ("LEFTPADDING",   (0, 0), (-1, -1), 10),
    ("ROUNDEDCORNERS", [6]),
]))
story.append(banner)

sub_data = [[Paragraph("Top Foods High in B12 · Vitamin D3 · Iron · Zinc  |  For Vegetarians", subtitle_style)]]
sub_tbl = Table(sub_data, colWidths=[doc.width])
sub_tbl.setStyle(TableStyle([
    ("BACKGROUND",    (0, 0), (-1, -1), MED_GREEN),
    ("TOPPADDING",    (0, 0), (-1, -1), 5),
    ("BOTTOMPADDING", (0, 0), (-1, -1), 8),
    ("ROUNDEDCORNERS", [4]),
]))
story.append(sub_tbl)
story.append(Spacer(1, 10))

# ══════════════════════════════════════════════════════════════
# INTRO NOTE
# ══════════════════════════════════════════════════════════════
intro = (
    "Vegetarians are at higher risk for deficiencies in B12, Vitamin D3, Iron, and Zinc because "
    "animal products are the richest sources of these nutrients. This guide lists the best "
    "vegetarian food sources so you can meet your daily needs through diet and targeted supplementation."
)
story.append(Paragraph(intro, styles["Normal"]))
story.append(Spacer(1, 10))

# ══════════════════════════════════════════════════════════════
# SECTION 1 — VITAMIN B12
# ══════════════════════════════════════════════════════════════
story.append(section_header("  Vitamin B12  (Cobalamin)  — Daily Requirement: 2.4 mcg/day"))
story.append(Spacer(1, 6))

story.append(Paragraph(
    "B12 is found almost exclusively in animal products. Vegetarians get it mainly from dairy and eggs. "
    "Most vegetarians need a supplement (Methylcobalamin form is best).",
    note_style
))

b12_headers = ["Food", "Serving", "B12 Content", "Notes"]
b12_rows = [
    ["Milk (cow's)",          "1 cup (240 ml)",    "~1.0 mcg",   "Good daily source"],
    ["Curd / Dahi",           "1 cup (200 g)",     "~0.9 mcg",   "Easy to eat daily"],
    ["Paneer",                "100 g",             "~0.8 mcg",   "High protein too"],
    ["Cheese (cheddar)",      "30 g (1 slice)",    "~0.5 mcg",   "Snack option"],
    ["Eggs (if consumed)",    "1 large egg",       "~0.6 mcg",   "Best natural source"],
    ["Fortified cereals",     "1 bowl (30-40 g)",  "~1.5-2 mcg", "Check label for B12"],
    ["Fortified plant milk",  "1 cup (240 ml)",    "~1.0 mcg",   "Soy/almond/oat milk"],
    ["Nutritional yeast",     "1 tbsp (5 g)",      "~2.0 mcg",   "Add to food/dal"],
]
b12_widths = [doc.width*0.30, doc.width*0.20, doc.width*0.20, doc.width*0.30]
story.append(nutrient_table(b12_headers, b12_rows, b12_widths))
story.append(Spacer(1, 4))
story.append(Paragraph(
    "Tip: Combine 2 cups of curd + 1 cup of milk daily to get close to the RDA. "
    "Still supplement with Methylcobalamin 500-1500 mcg/day if vegetarian.",
    tip_style
))
story.append(Spacer(1, 10))

# ══════════════════════════════════════════════════════════════
# SECTION 2 — VITAMIN D3
# ══════════════════════════════════════════════════════════════
story.append(section_header("  Vitamin D3  (Cholecalciferol)  — Daily Requirement: 600-800 IU/day", color=colors.HexColor("#1565C0")))
story.append(Spacer(1, 6))

story.append(Paragraph(
    "Very few foods contain significant D3. Sunlight (15-20 min of morning sun on skin) is the primary source. "
    "Supplementation is recommended for most Indians, especially those indoors frequently.",
    note_style
))

d3_headers = ["Food", "Serving", "Vitamin D Content", "Notes"]
d3_rows = [
    ["Sunlight (skin exposure)",  "15-20 min daily",   "600-1000 IU",  "Best natural source"],
    ["Mushrooms (sun-dried)",     "100 g",             "~400-1000 IU", "Expose to sun 1-2 hrs"],
    ["Cow's milk (fortified)",    "1 cup (240 ml)",    "~100 IU",      "Check label"],
    ["Fortified plant milk",      "1 cup (240 ml)",    "~100-120 IU",  "Soy, almond, oat"],
    ["Fortified cereals",         "1 bowl (40 g)",     "~80-100 IU",   "Check label"],
    ["Eggs (yolk, if consumed)",  "1 large egg yolk",  "~40 IU",       "Yolk only"],
    ["Cheese",                    "30 g",              "~6-10 IU",     "Minor source"],
    ["Butter / Ghee",             "1 tsp",             "~3-5 IU",      "Negligible alone"],
]
d3_widths = [doc.width*0.30, doc.width*0.20, doc.width*0.22, doc.width*0.28]
story.append(nutrient_table(d3_headers, d3_rows, d3_widths))
story.append(Spacer(1, 4))
story.append(Paragraph(
    "Tip: Sun-dried mushrooms placed gill-side up in sun for 1-2 hours can generate significant D3. "
    "Most vegetarians need D3 + K2 supplementation (1000-2000 IU/day).",
    tip_style
))
story.append(Spacer(1, 10))

# ══════════════════════════════════════════════════════════════
# SECTION 3 — IRON
# ══════════════════════════════════════════════════════════════
story.append(section_header("  Iron  — Daily Requirement: 8 mg/day (men)  |  18 mg/day (women)", color=colors.HexColor("#B71C1C")))
story.append(Spacer(1, 6))

story.append(Paragraph(
    "Plant-based (non-heme) iron is less absorbed than animal iron. Always pair with Vitamin C "
    "(lemon, amla, tomato) to increase absorption by 2-3x. Avoid tea/coffee with iron-rich meals.",
    note_style
))

iron_headers = ["Food", "Serving", "Iron Content", "Absorption Tip"]
iron_rows = [
    ["Rajma (kidney beans)",    "1 cup cooked",   "~5.2 mg",  "Add lemon squeeze"],
    ["Lentils / Masoor dal",    "1 cup cooked",   "~6.6 mg",  "Best daily dal choice"],
    ["Spinach (palak)",         "1 cup cooked",   "~6.4 mg",  "Cook to reduce oxalates"],
    ["Tofu",                    "100 g",          "~5.4 mg",  "Pair with tomato"],
    ["Pumpkin seeds",           "30 g (2 tbsp)",  "~2.9 mg",  "Great as snack"],
    ["Sesame seeds (til)",      "30 g (2 tbsp)",  "~4.2 mg",  "Chikki or in roti"],
    ["Chickpeas / Chana",       "1 cup cooked",   "~4.7 mg",  "Chole, chaat, salad"],
    ["Quinoa",                  "1 cup cooked",   "~2.8 mg",  "Good protein + iron"],
    ["Jaggery (gud)",           "1 tbsp (20 g)",  "~2.0 mg",  "Replace sugar with it"],
    ["Fortified flour / atta",  "2 rotis",        "~2.5 mg",  "Check label"],
    ["Dried apricots",          "10 pieces (35g)","~1.7 mg",  "Snack or with curd"],
    ["Dark chocolate (70%+)",   "30 g",           "~3.4 mg",  "Occasional treat"],
]
iron_widths = [doc.width*0.28, doc.width*0.20, doc.width*0.18, doc.width*0.34]
story.append(nutrient_table(iron_headers, iron_rows, iron_widths))
story.append(Spacer(1, 4))
story.append(Paragraph(
    "Tip: Eat spinach dal (palak dal) + a glass of nimbu pani (lemon water) - "
    "this combo alone provides 6-8 mg iron with excellent absorption. Avoid chai within 1 hour of iron-rich meals.",
    tip_style
))
story.append(Spacer(1, 10))

# ══════════════════════════════════════════════════════════════
# SECTION 4 — ZINC
# ══════════════════════════════════════════════════════════════
story.append(section_header("  Zinc  — Daily Requirement: 11 mg/day (men)  |  8 mg/day (women)", color=colors.HexColor("#4A148C")))
story.append(Spacer(1, 6))

story.append(Paragraph(
    "Plant zinc (phytate-bound) is less bioavailable. Soaking, sprouting, or fermenting legumes "
    "reduces phytates and significantly improves zinc absorption.",
    note_style
))

zinc_headers = ["Food", "Serving", "Zinc Content", "Notes"]
zinc_rows = [
    ["Pumpkin seeds (kaddu beej)", "30 g (2 tbsp)",  "~2.5 mg",  "Best vegetarian zinc source"],
    ["Cashews",                    "30 g (~20 nuts)", "~1.6 mg",  "Easy daily snack"],
    ["Chickpeas (cooked)",         "1 cup",           "~2.5 mg",  "Sprouted = better absorption"],
    ["Lentils / Dal (cooked)",     "1 cup",           "~2.5 mg",  "Daily dal is key"],
    ["Oats",                       "1 cup cooked",    "~2.3 mg",  "Great breakfast"],
    ["Hemp seeds",                 "30 g (3 tbsp)",   "~3.0 mg",  "Sprinkle on food"],
    ["Sesame seeds / Tahini",      "30 g",            "~2.0 mg",  "Chikki or rotis"],
    ["Paneer",                     "100 g",           "~1.0 mg",  "Combine with seeds"],
    ["Whole wheat / atta",         "2 rotis",         "~0.9 mg",  "Daily base"],
    ["Dark chocolate (70%+)",      "30 g",            "~1.0 mg",  "Bonus zinc source"],
]
zinc_widths = [doc.width*0.30, doc.width*0.20, doc.width*0.18, doc.width*0.32]
story.append(nutrient_table(zinc_headers, zinc_rows, zinc_widths))
story.append(Spacer(1, 4))
story.append(Paragraph(
    "Tip: Snack on a mix of pumpkin seeds + cashews + sesame chikki daily - "
    "gives you 5-6 mg zinc in one easy habit. Soak chickpeas/lentils overnight before cooking.",
    tip_style
))
story.append(Spacer(1, 12))

# ══════════════════════════════════════════════════════════════
# QUICK DAILY MEAL PLAN
# ══════════════════════════════════════════════════════════════
story.append(section_header("  Sample Daily Meal Plan to Hit All 4 Nutrients", color=colors.HexColor("#E65100")))
story.append(Spacer(1, 6))

meal_headers = ["Meal", "What to Eat", "Nutrients Covered"]
meal_rows = [
    ["Breakfast",  "Oats + milk + handful of pumpkin seeds + banana",    "B12, D3, Zinc, Iron"],
    ["Mid-morning","A glass of milk or fortified soy milk",              "B12, D3"],
    ["Lunch",      "2 rotis + palak dal + curd + nimbu (lemon)",         "Iron, B12, Zinc"],
    ["Snack",      "Cashews + sesame chikki OR curd with fruit",         "Zinc, B12"],
    ["Dinner",     "Rajma / chana + rice + salad with tomato",           "Iron, Zinc"],
    ["Supplement", "Methylcobalamin B12 + D3+K2 tablet after dinner",   "B12, D3 (top-up)"],
]
meal_widths = [doc.width*0.18, doc.width*0.50, doc.width*0.32]
story.append(nutrient_table(meal_headers, meal_rows, meal_widths))
story.append(Spacer(1, 10))

# ══════════════════════════════════════════════════════════════
# ABSORPTION TIPS SUMMARY
# ══════════════════════════════════════════════════════════════
story.append(HRFlowable(width=doc.width, thickness=1, color=MED_GREEN, spaceAfter=6))

tips_title = ParagraphStyle("TipsTitle", parent=styles["Heading2"], fontSize=11,
                             textColor=DARK_GREEN, fontName="Helvetica-Bold")
story.append(Paragraph("Key Absorption Tips", tips_title))

tips = [
    "<b>Iron + Vitamin C:</b> Always add lemon juice, amla, or tomato to iron-rich meals. Avoid tea/coffee 1 hr before/after.",
    "<b>Vitamin D3:</b> Take with a fat-containing meal (ghee, paneer, nuts) for best absorption.",
    "<b>Zinc:</b> Soak or sprout legumes to reduce phytates. Space zinc and iron supplements 2 hrs apart.",
    "<b>B12:</b> Methylcobalamin absorbs better than cyanocobalamin. Sublingual (under tongue) tablets absorb best.",
    "<b>General:</b> Get blood tests (Ferritin, B12, 25-OH Vitamin D, CBC) every 6 months to track your levels.",
]
for t in tips:
    story.append(Paragraph(f"  • {t}", note_style))

story.append(Spacer(1, 8))
story.append(HRFlowable(width=doc.width, thickness=0.5, color=colors.lightgrey, spaceAfter=4))
story.append(Paragraph(
    "This guide is for general informational purposes. Consult a doctor or dietitian before starting supplements. "
    "Values are approximate and vary by brand, cooking method, and food quality.  |  Generated by Orris AI",
    footer_style
))

# ══════════════════════════════════════════════════════════════
# BUILD
# ══════════════════════════════════════════════════════════════
doc.build(story)
print("PDF generated:", OUTPUT)

python3 /home/daytona/workspace/nutrition-pdf/generate_pdf.py