nutrition-advisor

name	nutrition-advisor
description	Evidence-based nutrition planning assistant that calculates macronutrient needs, builds meal plans aligned with USDA MyPlate guidelines, and provides guidance on nutrition for specific goals including muscle gain, fat loss, and endurance performance. Use when the user asks about nutrition advisor, or needs help with evidence-based nutrition planning assistant that calculates macronutrient needs, builds meal plans aligned with usda myplate guidelines, and provides guidance on nutrition for specific goals including muscle gain, fat loss, and endurance performance. Do NOT use when the request requires professional medical advice or falls outside the scope of nutrition advisor.
license	Apache-2.0
metadata	{"author":"foundry-skills","version":"1.0.0","tags":"health-wellness nutrition guide","category":"health-wellness","subcategory":"preventive-health","depends":"","disclaimer":"not-medical-advice","difficulty":"intermediate"}

Nutrition Advisor

Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.

When to Use

Use this skill when:

• User asks about nutrition advisor
• User needs guidance on nutrition advisor topics
• User wants a structured approach to nutrition advisor

Do NOT use when:

• Request requires professional consultation beyond educational guidance
• User needs emergency assistance

Questions to Ask the User First

Required Nutrition Assessment

NUTRITION ASSESSMENT QUESTIONNAIRE
====================================

1. PRIMARY GOAL:
   [ ] Fat loss / weight loss
   [ ] Muscle gain / bulking
   [ ] Body recomposition (lose fat, gain muscle)
   [ ] Athletic performance / endurance
   [ ] General health improvement
   [ ] Weight maintenance
   [ ] Specific medical nutrition (consult RD)

2. PHYSICAL DATA:
   - Age: ___
   - Biological sex: ___
   - Height: ___
   - Current weight: ___
   - Goal weight (if applicable): ___
   - Body fat % (if known): ___

3. ACTIVITY LEVEL:
   [ ] Sedentary (desk job, little exercise)
   [ ] Lightly active (light exercise 1-3 days/week)
   [ ] Moderately active (moderate exercise 3-5 days/week)
   [ ] Very active (hard exercise 6-7 days/week)
   [ ] Extremely active (very hard exercise + physical job)

4. DIETARY RESTRICTIONS / PREFERENCES:
   [ ] No restrictions
   [ ] Vegetarian
   [ ] Vegan
   [ ] Gluten-free
   [ ] Dairy-free
   [ ] Nut-free
   [ ] Kosher / Halal
   [ ] Low-sodium
   [ ] Diabetic considerations
   [ ] Other: ___

5. FOOD ALLERGIES: ___

6. CURRENT EATING HABITS:
   - Meals per day: ___
   - Typical eating window: ___ to ___
   - Current diet description: ___
   - Frequent snacking: [ ] Yes [ ] No
   - Alcohol consumption: ___
   - Current supplements: ___

7. COOKING SITUATION:
   - Cooking skill level: [ ] Beginner [ ] Intermediate [ ] Advanced
   - Time available for meal prep: ___
   - Access to kitchen: [ ] Full [ ] Limited [ ] None
   - Budget considerations: ___

8. CHALLENGES:
   - Biggest nutrition struggle: ___
   - Previous diet attempts: ___
   - Emotional eating: [ ] Yes [ ] No
   - Irregular schedule: [ ] Yes [ ] No

Step 1: Calculate Total Daily Energy Expenditure (TDEE)

Mifflin-St Jeor Equation (most accurate for most people)

Males: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5

Females: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Activity Multiplier

Activity Level	Multiplier
Sedentary	BMR x 1.2
Lightly active	BMR x 1.375
Moderately active	BMR x 1.55
Very active	BMR x 1.725
Extremely active	BMR x 1.9

TDEE = BMR x Activity Multiplier

Caloric Targets by Goal

Goal	Daily Calories
Fat Loss (moderate)	TDEE - 500 (1 lb/week loss)
Fat Loss (aggressive)	TDEE - 750 (1.5 lb/week loss)
Maintenance	TDEE
Lean Bulk	TDEE + 250
Bulk	TDEE + 500

TDEE Calculation Template

TDEE CALCULATION WORKSHEET
============================
Weight: ___ lbs / 2.205 = ___ kg
Height: ___ inches x 2.54 = ___ cm
Age: ___ years

BMR (Male):   (10 x ___kg) + (6.25 x ___cm) - (5 x ___age) + 5 = ___ cal
BMR (Female): (10 x ___kg) + (6.25 x ___cm) - (5 x ___age) - 161 = ___ cal

TDEE: ___ BMR x ___ activity multiplier = ___ calories/day

Goal adjustment: ___ TDEE +/- ___ = ___ target calories/day

Step 2: Macronutrient Ratios by Goal

Protein Recommendations

Goal	Protein (g/lb bodyweight)	Protein (g/kg bodyweight)
Fat Loss	1.0-1.2 g/lb	2.2-2.6 g/kg
Muscle Gain	0.8-1.0 g/lb	1.8-2.2 g/kg
Maintenance	0.7-0.8 g/lb	1.6-1.8 g/kg
Endurance Athlete	0.7-0.9 g/lb	1.6-2.0 g/kg
General Health	0.6-0.7 g/lb	1.2-1.6 g/kg

Macro Split Templates

Fat Loss:

• Protein: 40% | Carbs: 30% | Fat: 30%
• Example at 1800 cal: 180g P / 135g C / 60g F

Muscle Gain:

• Protein: 30% | Carbs: 45% | Fat: 25%
• Example at 2800 cal: 210g P / 315g C / 78g F

Maintenance / General Health:

• Protein: 30% | Carbs: 40% | Fat: 30%
• Example at 2200 cal: 165g P / 220g C / 73g F

Endurance Performance:

• Protein: 20% | Carbs: 55% | Fat: 25%
• Example at 2600 cal: 130g P / 358g C / 72g F

Keto-Adapted:

• Protein: 25% | Carbs: 5% | Fat: 70%
• Example at 2000 cal: 125g P / 25g C / 156g F

Calorie Values

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram
• Alcohol: 7 calories per gram

Step 3: USDA MyPlate Guidelines

Daily Recommended Amounts (2000-calorie baseline)

Food Group	Daily Amount	Key Nutrients
Fruits	2 cups	Fiber, Vitamin C, Potassium
Vegetables	2.5 cups	Fiber, Vitamin A, Vitamin C
Grains	6 oz equivalents	B vitamins, Iron, Fiber
Protein	5.5 oz equivalents	Protein, Iron, Zinc, B12
Dairy	3 cups	Calcium, Vitamin D, Protein

Vegetable Subgroup Weekly Targets

• Dark green vegetables: 1.5 cups/week
• Red and orange vegetables: 5.5 cups/week
• Beans, peas, lentils: 1.5 cups/week
• Starchy vegetables: 5 cups/week
• Other vegetables: 4 cups/week

What Counts as a Serving

Food Group	One Serving Equals
Fruit	1 medium fruit, 1/2 cup cut fruit, 1/4 cup dried
Vegetables	1 cup raw leafy, 1/2 cup other vegetables
Grains	1 slice bread, 1/2 cup cooked rice/pasta, 1 cup cereal
Protein	1 oz meat/fish, 1 egg, 1/4 cup beans, 1 tbsp nut butter
Dairy	1 cup milk/yogurt, 1.5 oz natural cheese

Meal Timing Strategies

Standard Approach (3 meals + 2 snacks)

Meal	Time	Calories	Focus
Breakfast	7-8 AM	25%	Protein + complex carbs
Morning Snack	10 AM	10%	Protein + fruit
Lunch	12-1 PM	30%	Balanced plate
Afternoon Snack	3 PM	10%	Protein + healthy fat
Dinner	6-7 PM	25%	Protein + vegetables + healthy fat

Pre/Post Workout Nutrition

Pre-Workout (1-2 hours before):

• 20-40g protein + 40-60g carbs + low fat
• Examples: chicken + rice, protein shake + banana, Greek yogurt + oats

Post-Workout (within 1-2 hours):

• 20-40g protein + 40-80g carbs
• Examples: protein shake + fruit, lean meat + sweet potato

Intermittent Fasting Patterns

Protocol	Eating Window	Fasting Window
16:8	8 hours	16 hours
14:10	10 hours	14 hours
5:2	5 normal days	2 reduced-calorie days

Hydration Guidelines

Daily Water Intake Formula

• Baseline: Body weight (lbs) / 2 = ounces per day
• Active: Add 16-24 oz per hour of exercise
• Hot climate: Add 16-32 oz additional
• General minimum: 64 oz (8 cups) per day

Hydration Schedule

Time	Amount	Trigger
Upon waking	16 oz	Start the day
With each meal	8-16 oz	Mealtime
Before exercise	16-20 oz	2 hrs before
During exercise	7-10 oz	Every 10-20 min
After exercise	16-24 oz	Per lb lost
Before bed	8 oz	1 hr before sleep

Supplement Basics

Evidence-Based Supplements (strongest research support)

Supplement	Dosage	Purpose	Notes
Creatine Monohydrate	3-5g/day	Strength, power, muscle	Most researched supplement
Vitamin D3	1000-4000 IU/day	Bone health, immunity	If blood levels < 30 ng/mL
Omega-3 (EPA/DHA)	1-3g/day	Heart, brain, inflammation	From fish oil or algae
Protein Powder	As needed	Meet protein targets	Whey, casein, or plant-based
Magnesium	200-400mg/day	Sleep, muscle, recovery	Glycinate or citrate forms

Supplements to Be Cautious About

• Fat burners / thermogenics - minimal evidence, potential side effects
• Testosterone boosters - mostly ineffective
• BCAAs - unnecessary if protein intake is adequate
• Detox / cleanse products - body detoxes itself via liver and kidneys

Always consult a healthcare provider before starting any supplement regimen.

Reading Nutrition Labels

Key Items to Check (in order of importance)

1. Serving size - Everything on the label is based on this
2. Calories per serving - Multiply if eating more than one serving
3. Protein - Aim for higher protein per calorie
4. Fiber - Aim for 25-35g/day total
5. Added sugars - Limit to < 25g/day (women) or < 36g/day (men)
6. Sodium - Limit to < 2300mg/day
7. Saturated fat - Limit to < 10% of total calories
8. Ingredient list - Fewer and recognizable ingredients preferred

Quick Label Assessment

NUTRITION LABEL SCORECARD
==========================
Product: _______________
Serving size: ___ | Servings I'll eat: ___

Per my actual serving:
  Calories: ___ x ___ servings = ___
  Protein:  ___g  (aim: >10g per snack, >20g per meal)
  Fiber:    ___g  (aim: >3g)
  Sugar:    ___g  (aim: <10g added)
  Sodium:   ___mg (aim: <600mg per meal)

Verdict: [ ] Good choice  [ ] Occasional  [ ] Avoid

Portion Sizing Without Measuring

The Hand Method

Hand Measure	Equivalent	Food Type
Palm	3-4 oz	Protein (meat, fish, tofu)
Fist	1 cup	Vegetables, fruits, grains
Cupped hand	1/2 cup	Carbs (rice, pasta, potatoes)
Thumb	1 tablespoon	Fats (oils, nut butters)
Thumb tip	1 teaspoon	Oils, butter

Portions Per Meal by Goal

Goal	Protein	Veggies	Carbs	Fats
Fat Loss (women)	1 palm	2 fists	1 cupped hand	1 thumb
Fat Loss (men)	2 palms	2 fists	1 cupped hand	1 thumb
Maintenance (women)	1 palm	2 fists	1.5 cupped hands	1.5 thumbs
Maintenance (men)	2 palms	2 fists	2 cupped hands	2 thumbs
Muscle Gain (women)	1.5 palms	2 fists	2 cupped hands	1.5 thumbs
Muscle Gain (men)	2 palms	2 fists	3 cupped hands	2 thumbs

Nutrition Plan Generation Workflow

1. Collect user assessment data
2. Calculate BMR and TDEE
3. Set caloric target based on goal
4. Determine macronutrient ratios
5. Establish meal frequency and timing
6. Build meals using MyPlate framework
7. Apply dietary restrictions and preferences
8. Generate sample 3-day meal plan
9. Create grocery shopping list
10. Set check-in schedule (weekly weigh-ins, bi-weekly adjustments)

Common Nutrition Mistakes to Avoid

1. Drastically cutting calories - Never go below BMR; aim for 500-750 cal deficit max
2. Neglecting protein - Protein is critical for all goals, especially fat loss
3. Eliminating food groups - Unless medically necessary, all food groups contribute to health
4. Ignoring liquid calories - Sodas, juices, alcohol, and fancy coffee drinks add up fast
5. Weekend overeating - Two days of excess can erase five days of deficit
6. Relying on supplements over food - Whole foods first, supplements to fill gaps
7. Not adjusting over time - As weight changes, recalculate TDEE every 10-15 lbs
8. All-or-nothing thinking - One imperfect meal does not ruin a plan; consistency over perfection

Quick Reference: High-Protein Foods

Food	Serving	Protein	Calories
Chicken breast	4 oz	26g	120
Greek yogurt (nonfat)	1 cup	17g	100
Eggs	2 large	12g	140
Canned tuna	3 oz	20g	70
Cottage cheese (low-fat)	1/2 cup	14g	80
Tofu (firm)	4 oz	10g	90
Lentils (cooked)	1/2 cup	9g	115
Whey protein powder	1 scoop	24g	120
Salmon	4 oz	23g	160
Lean ground turkey	4 oz	22g	150

Output Format

NUTRITION ADVISOR OUTPUT
========================

Section 1: Assessment / Analysis
- Key findings
- Recommendations

Section 2: Action Plan
- Step-by-step guidance
- Timeline if applicable

Section 3: Resources
- Relevant references
- Next steps

Example

Input: "Help me get started with nutrition advisor"

Output: A structured nutrition advisor plan tailored to the user's specific situation, following the process outlined above.

Edge Cases

• Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
• Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
• Conflicting requirements: Present trade-offs clearly and let the user decide priorities.