food-analyzer

name

food-analyzer

description

Analyze food photos, nutrition labels, and ingredient lists using image recognition. Always trigger immediately when the user's message starts with "fa" or "food" followed by an image, or when the user uploads any image of food, a meal, a nutrition facts label, an ingredient list, or a packaged food product. Also trigger on "analyze this food", "what are the macros", "how many calories", "is this healthy", "log this meal", "scan this label", "can I eat this on my meds", "does this affect my medication", "will this spike my blood sugar", or any variation where the user wants nutritional insight, drug-food interaction guidance, or glycemic impact from a photo. Produces calories, macros, % Daily Values (FDA 2,000 kcal), ingredient red flags, medication/supplement interactions, and glycemic index / blood sugar impact with estimated glycemic load per serving.

Food Analyzer

Analyze images of food, plated meals, nutrition labels, or ingredient lists and return a structured nutritional breakdown with fitness context.

Triggers

Shortcut	Description
fa	Primary shorthand — food analyze
food	Natural language trigger
Image of food/label	Any uploaded image that appears food-related

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Input Modes

Detect which mode applies from the image content:

Mode	What Claude Sees	Behavior
Meal / Plate	Actual food, plated dish, restaurant item	Estimate calories + macros from visual portion
Nutrition Label	FDA-style Nutrition Facts panel	Extract exact values from label
Ingredient List	Text list of ingredients	Flag allergens, additives, red flags
Mixed	Both label and product visible	Prefer label data over estimates

If no image is attached but the user typed "fa" or a food trigger, ask them to attach a photo before proceeding.

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Output Format

Always return the analysis in this exact structure. Omit sections that don't apply.

🍽️ FOOD ANALYSIS
─────────────────────────────
[Food Name / Best Guess]

📊 NUTRITION ESTIMATE
  Calories:     ~XXX kcal
  Protein:      XXg
  Carbs:        XXg
  Fat:          XXg
  Fiber:        XXg  (if visible/estimable)
  Sugar:        XXg  (if visible/estimable)
  Sodium:       XXXmg (if visible/estimable)

⚡ FITNESS ALIGNMENT  (based on FDA 2,000 kcal daily reference)
  Calories:       XX% DV  (XXX of 2,000 kcal)
  Protein:        XX% DV  (Xg of 50g)
  Total Fat:      XX% DV  (Xg of 78g)
  Carbohydrates:  XX% DV  (Xg of 275g)
  Sodium:         XX% DV  (XXXmg of 2,300mg)
  Assessment:     [1-2 sentence verdict — balanced meal, heavy in one macro, etc.]

🚩 INGREDIENT FLAGS  (only if label/ingredients are visible)
  ⚠️  [Flag any: high fructose corn syrup, seed oils, artificial dyes, trans fats,
       MSG, preservatives, allergens (gluten, dairy, soy, tree nuts, shellfish)]

🏭 ULTRA-PROCESSED FOOD SCORE
  NOVA Classification:  [1 / 2 / 3 / 4]
  Category:             [Unprocessed / Culinary ingredient / Processed / Ultra-processed]
  Score Rationale:      [Key factors that determined the classification]
  Additive Flags:       [List any additives present: emulsifiers, colorants, flavor enhancers,
                          sweeteners, preservatives, thickeners — by E-number or name]

⏱️ MEAL TIMING ASSESSMENT
  Timing Context:   [Pre-workout / Post-workout / Before bed / With medication / General]
  Suitability:      [Optimal / Acceptable / Poor / Not recommended]
  Reasoning:        [1-2 sentences on why this food works or doesn't for this timing]
  Suggestion:       [What to add, remove, or swap to better fit the timing context]

🩸 BLOOD SUGAR IMPACT
  Glycemic Index (GI):   XX  [Low <55 / Medium 56–69 / High ≥70]
  Glycemic Load (GL):    XX  [Low <10 / Medium 11–19 / High ≥20]
  Blood Sugar Response:  [Rapid spike / Moderate rise / Slow steady release]
  Diabetic Suitability:  [Safe / Use caution / Avoid / Consult physician]
  Notes:                 [Fiber, fat, protein modifiers; cooking method impact if relevant]

💊 MEDICATION & SUPPLEMENT INTERACTIONS
  [List any known food-drug or food-supplement interactions for identified ingredients.
   If the user has declared medications/supplements, check against those specifically.
   If no medications declared, flag universally notable interactions only.
   Always include a disclaimer: "Consult your pharmacist or physician to confirm."]

📝 NOTES
  [Estimation confidence, serving size assumptions, portion caveats, or suggestions.]

🔄 HEALTHIER ALTERNATIVES
  [Only shown when one or more sections score poorly. List specific, quantified swaps.
   Format: "Swap [X] for [Y] to [specific benefit — kcal, macros, GI, NOVA, etc.]"
   Include 2–4 swaps max. Skip this section entirely if the food scores well overall.]

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Estimation Guidelines

When analyzing an actual meal (no label present), use these visual estimation heuristics:

Protein sources

• Chicken breast (palm-sized) → ~30g protein, ~160 kcal
• Ground beef (baseball-sized) → ~25g protein, ~300 kcal
• Eggs (1 large) → ~6g protein, ~70 kcal
• Salmon fillet (deck of cards) → ~22g protein, ~180 kcal
• Greek yogurt (1 cup) → ~17g protein, ~130 kcal

Carb sources

• White rice (fist-sized) → ~45g carbs, ~200 kcal
• Pasta (fist-sized cooked) → ~40g carbs, ~200 kcal
• Bread (1 slice) → ~15g carbs, ~80 kcal
• Potato (medium) → ~37g carbs, ~160 kcal

Fats

• Olive oil (1 tbsp) → ~14g fat, ~120 kcal
• Avocado (half) → ~15g fat, ~160 kcal
• Cheese (1 oz) → ~9g fat, ~110 kcal

General rule: When uncertain, provide a range (e.g., "300–400 kcal") and note confidence.

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Confidence Levels

Always qualify the analysis with one of:

• ✅ High confidence — Nutrition label clearly readable, values extracted directly
• 🟡 Medium confidence — Recognizable dish, standard portion visible
• 🔴 Low confidence — Partial view, obscured label, mixed/layered dish, unusual item

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Daily Reference Values

Use the FDA standard 2,000 calorie diet as the baseline for all % Daily Value calculations and fitness alignment scoring unless the user specifies otherwise:

Nutrient	Daily Reference Value
Calories	2,000 kcal
Total Fat	78g
Saturated Fat	20g
Cholesterol	300mg
Sodium	2,300mg
Total Carbohydrate	275g
Dietary Fiber	28g
Total Sugars	50g
Protein	50g
Vitamin D	20mcg
Calcium	1,300mg
Iron	18mg
Potassium	4,700mg

These match the FDA % Daily Value reference amounts printed on Nutrition Facts labels.

If the user provides custom targets mid-conversation, use those for the rest of the session.

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NOVA Classification & Ultra-Processed Food Scoring

NOVA is a food classification system developed by researchers at the University of São Paulo. It groups foods by the extent and purpose of processing, not by nutrient content alone. A food can have excellent macros and still score NOVA 4 if it contains industrial additives.

The Four Groups

NOVA 1 — Unprocessed or Minimally Processed Foods

Foods in their natural state or with minimal alteration (cleaning, cutting, drying, freezing, pasteurizing, fermenting) that does not add substances.

Examples: Fresh fruit, vegetables, plain meat, fish, eggs, plain milk, plain yogurt (no additives), dried legumes, plain nuts, plain grains, water, fresh herbs.

Scoring signal: Single-ingredient or naturally derived. No additives visible on label.

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NOVA 2 — Processed Culinary Ingredients

Substances extracted from NOVA 1 foods or from nature and used in home/restaurant cooking. Not typically eaten alone.

Examples: Oils, butter, lard, flour, sugar, salt, honey, vinegar, starches, plain spices.

Scoring signal: Recognizable kitchen staples. One or two ingredients. No additives.

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NOVA 3 — Processed Foods

NOVA 1 or 2 foods with added salt, sugar, oil, or vinegar to preserve or enhance flavor. Still recognizable as derived from whole foods. Minimal ingredient lists.

Examples: Canned vegetables/fish (in brine or oil), salted nuts, cured meats (minimal ingredients), simple cheeses, freshly baked artisan bread (flour, water, yeast, salt), jarred tomato sauce (tomatoes, salt, olive oil).

Scoring signal: Short ingredient list (≤5 ingredients). Additions are kitchen-recognizable. No industrial additives.

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NOVA 4 — Ultra-Processed Foods

Industrial formulations with five or more ingredients, including substances not used in home cooking and additives whose purpose is to imitate, enhance, or disguise sensory properties.

NOVA 4 marker ingredients — flag any of these:

Category	Examples
Emulsifiers	Soy lecithin (E322), polysorbate 80 (E433), carrageenan (E407), mono- and diglycerides
Artificial sweeteners	Aspartame (E951), sucralose (E955), acesulfame K (E950), saccharin (E954)
Artificial colors	Red 40 (E129), Yellow 5 (E102), Blue 1 (E133), titanium dioxide (E171)
Flavor enhancers	MSG (E621), disodium inosinate (E631), disodium guanylate (E627)
Preservatives	Sodium benzoate (E211), BHA (E320), BHT (E321), TBHQ (E319)
Industrial thickeners	Xanthan gum (E415), guar gum (E412), cellulose gum (E466)
Flavor compounds	"Natural flavors", "artificial flavors", "flavoring" (catch-all industrial inputs)
Modified starches	Modified corn starch, maltodextrin, hydrolyzed protein
Filler proteins	Soy protein isolate, whey protein concentrate (in processed food context)
Other	High-fructose corn syrup, invert sugar syrup, interesterified fats

Examples of NOVA 4 foods: Soft drinks, packaged chips, instant noodles, breakfast cereals with additives, flavored yogurts with stabilizers, fast food buns, deli meat with additives, protein bars with 15+ ingredients, most frozen meals, flavored crackers, energy drinks.

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Scoring Logic

When the ingredient list is visible, scan for NOVA 4 markers first. If any are present → NOVA 4. If no markers but salt/sugar/oil are added to a whole food → NOVA 3. If it's a culinary staple with no additives → NOVA 2. If it's a whole food → NOVA 1.

When no ingredient list is visible (actual meal photo), classify based on food recognition:

Visual Assessment	NOVA
Whole fresh ingredients, home-cooked appearance	1–2
Simple cooked dish, recognizable ingredients	2–3
Packaged product, fast food, chain restaurant item	3–4
Clearly industrial — bright colors, uniform shape, heavy seasoning	4

When uncertain between two groups, always assign the higher (more processed) group and note the uncertainty.

Health Context Note

Always include a brief note in the output when NOVA 4 is assigned:

⚠️ Ultra-processed foods (NOVA 4) are associated with increased risk of obesity, cardiovascular disease, type 2 diabetes, and all-cause mortality in large cohort studies. This is independent of calorie or macro content.

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Meal Timing Context

Session Prompt

After the first food analysis in a session, if the user has not specified timing, ask once: "What's the context for this meal? (pre-workout, post-workout, before bed, with medication, or just a general meal)" — then apply the appropriate assessment for the rest of the session unless they change it.

If the user volunteers timing in their message ("this is my pre-workout meal", "eating before bed", "taking my meds with this"), skip the prompt and use it directly.

Timing Profiles

🏋️ Pre-Workout (30–90 min before training)

Goals: Sustained energy, no GI distress, adequate glycogen without heaviness.

Factor	Ideal	Flag
Carbs	Moderate, low-fiber	High-fiber → GI distress risk
Protein	Light-moderate (15–25g)	Very high protein → slows digestion
Fat	Low	High fat → slows gastric emptying
Timing	30–90 min before	Heavy meal < 30 min before → cramping risk
GI	Medium–High acceptable	Low GI fine if 90+ min out
Sugar	Moderate OK	Excessive fructose → GI distress

Good pre-workout signals: banana, oats, white rice, toast with peanut butter, sports drink. Flag as poor: heavy fat meals, large portions, high-fiber vegetables, dairy-heavy dishes.

🔄 Post-Workout (within 60 min after training)

Goals: Muscle protein synthesis, glycogen replenishment, rapid nutrient delivery.

Factor	Ideal	Flag
Protein	High (25–40g+)	Low protein → missed recovery window
Carbs	High-GI acceptable	Avoiding all carbs → impairs glycogen reload
Fat	Low–moderate	High fat → slows nutrient absorption
Timing	Within 30–60 min	Delaying meal > 2 hrs → suboptimal recovery
Ratio	~3:1 or 4:1 carb:protein	Protein-only → fine but suboptimal

Good post-workout signals: chicken + rice, protein shake + banana, Greek yogurt + fruit, eggs + toast. Flag as poor: high-fat meals, low-protein meals, skipping carbs entirely.

🌙 Before Bed (within 2 hours of sleep)

Goals: Avoid blood sugar spikes, support overnight recovery, minimize fat storage risk.

Factor	Ideal	Flag
Sugar / Simple carbs	Low	High sugar → insulin spike, disrupts sleep
Protein	Casein-rich sources OK	Whey / fast protein less optimal
Fat	Moderate OK	Very high fat → acid reflux risk
Calories	Light–moderate	Large meal → disrupts sleep quality
GI	Low	High GI → blood sugar crash overnight
Caffeine	None	Any caffeine → sleep disruption
Alcohol	None	Disrupts REM sleep, metabolized to sugar

Good pre-bed signals: cottage cheese, casein shake, small portion nuts, turkey. Flag as poor: sugary desserts, high-GI carbs, alcohol, large heavy meals, caffeine.

💊 With Medication

Goals: Optimize drug absorption or avoid absorption interference.

Apply the medication interaction logic from the 💊 section and cross-reference timing:

Scenario	Guidance
Empty stomach medications	Flag any high-fat or high-fiber meal taken with them
Food-required medications	Flag if user appears to be taking on an empty stomach
Thyroid meds	Calcium, iron, high-fiber all reduce absorption — note 30–60 min gap
Blood thinners	Consistent Vitamin K intake matters more than avoiding it entirely
Diabetes meds	Meal timing relative to dose is critical — flag large carb loads
Antibiotics	Some require empty stomach; others require food — note which

Always recommend the user confirm timing instructions with their pharmacist.

🍽️ General Meal (no specific timing declared)

Run the standard output with no timing-specific modifications. Suitability field shows "General — no timing context provided."

Suitability Ratings

Rating	Meaning
✅ Optimal	Food aligns well with the stated timing goal
🟡 Acceptable	Mostly fine with minor caveats
🔴 Poor	Misaligned — notable flags for this timing
⛔ Not recommended	Strong conflict with timing goal (e.g., high sugar pre-bed, high fat pre-workout)

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Medication & Supplement Interactions

Session Context

At the start of a session, if the user hasn't declared their medications or supplements, proactively ask once: "To give you personalized interaction warnings, do you want to share any medications or supplements you're currently taking?"

Store whatever they share for the rest of the session. If they decline, fall back to flagging universally high-risk food interactions only.

Always Flag (Universal — No Medication Declaration Needed)

These food interactions are clinically significant enough to flag for any user:

Food / Ingredient	Interacts With	Risk
Grapefruit / grapefruit juice	Statins, calcium channel blockers, immunosuppressants, some SSRIs	Inhibits CYP3A4 enzyme — can raise drug blood levels dangerously
Leafy greens (high Vitamin K)	Warfarin / blood thinners	Can reduce anticoagulant effectiveness
Tyramine-rich foods (aged cheese, cured meats, fermented foods)	MAOIs	Can trigger hypertensive crisis
Alcohol	Almost all medications	Enhances sedation, damages liver metabolism, interacts broadly
High-calcium foods (dairy, fortified OJ)	Thyroid medications (levothyroxine), some antibiotics (fluoroquinolones, tetracyclines)	Reduces drug absorption
Black licorice / licorice root	Digoxin, antihypertensives, diuretics	Can cause hypokalemia, affect heart rhythm
St. John's Wort	SSRIs, birth control, warfarin, HIV meds	Enzyme inducer — reduces effectiveness of many drugs
High-fat meal	Some medications requiring empty stomach	Can significantly alter absorption rate
Caffeine	Stimulants, some antibiotics (ciprofloxacin), lithium	Can amplify stimulant effects or raise drug concentrations

Common Supplement Interactions

Flag these when relevant ingredients are identified:

Supplement	Food Interaction
Iron supplements	Calcium-rich foods, coffee, tea reduce absorption — take separately
Magnesium	High-fiber foods can reduce absorption
Vitamin D	Fat-soluble — absorption improved with dietary fat
Zinc	High-phytate foods (whole grains, legumes) reduce absorption
B12	Alcohol and high-fiber foods can impair absorption
Fish oil / Omega-3	Compounds anticoagulant effect with blood thinners
CoQ10	Fat-soluble — should be taken with meals
Vitamin C (high dose)	Can increase iron absorption — caution with iron overload conditions
Probiotics	Antibiotics taken simultaneously can neutralize them — space out
Melatonin	Caffeine can blunt effectiveness

User-Declared Medication Lookup

If the user has declared specific medications, cross-reference the identified food against known interactions for those drugs. Use your knowledge of pharmacology to flag:

1. Absorption interference — food that blocks the drug from being absorbed
2. Metabolism interference — food that speeds up or slows down drug breakdown
3. Additive effects — food that amplifies the drug's action (intended or unintended)
4. Antagonistic effects — food that works against the drug's purpose

Disclaimer

Always append to the 💊 section:

⚕️ These flags are informational only. Always consult your pharmacist or physician before making changes based on food-drug interactions.

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Glycemic Index & Blood Sugar Impact

Definitions

• Glycemic Index (GI) — Rates how quickly a food raises blood glucose on a scale of 0–100 relative to pure glucose. Only applies to carbohydrate-containing foods.
• Glycemic Load (GL) — Accounts for both GI and the actual carb content per serving. More clinically useful than GI alone. GL = (GI × grams of net carbs per serving) / 100

Rating Scales

Rating	GI Range	GL Range
Low	< 55	< 10
Medium	56 – 69	11 – 19
High	≥ 70	≥ 20

Common GI Reference Values

Use these as anchors when estimating for visual meals:

Food	GI	Notes
White bread	75	Rapidly digested
White rice (cooked)	72	Higher when hot/freshly cooked
Brown rice	50	More fiber slows digestion
Pasta (al dente)	45	Cooking time significantly affects GI
Pasta (overcooked)	65
Oatmeal (rolled)	55
Instant oatmeal	79	Processing raises GI considerably
Potato (boiled)	78
Potato (cooled/reheated)	56	Resistant starch forms on cooling
Sweet potato	54
Banana (ripe)	62	GI rises as fruit ripens
Banana (unripe)	45
Apple	36
Watermelon	76	High GI but low GL due to water content
Orange juice	50
Whole milk	39
Ice cream	51	Fat slows absorption
Lentils	32
Chickpeas	28
Carrots (raw)	16
Carrots (cooked)	47
Corn	52
Pizza	60	Varies by crust thickness and toppings
Coca-Cola	63
Honey	58
Table sugar (sucrose)	65
Dark chocolate (70%+)	22

GI Modifiers — Always Apply These

The following factors lower effective GI and should be noted in the output:

Factor	Effect
High fiber content	Slows gastric emptying, lowers GI response
Fat present in meal	Delays glucose absorption
Protein present in meal	Blunts insulin spike
Vinegar / acidic dressings	Reduces GI by ~30%
Whole vs. processed grain	Whole grain significantly lower
Cooking method	Al dente pasta, cooled potatoes, underripe fruit all lower GI
Particle size	Coarsely ground flour < finely milled flour

The following factors raise effective GI:

Factor	Effect
Overripe fruit	More simple sugars available
Overcooking starch	Gelatinization increases digestibility
Liquid vs. solid form	Juices spike faster than whole fruit
High-heat processing	Puffed cereals, instant products

Diabetic Suitability Guidelines

Use this logic for the Diabetic Suitability field:

Condition	Flag
GL < 10, no added sugars	✅ Safe
GL 11–19 or moderate added sugars	🟡 Use caution
GL ≥ 20 or high added sugars	🔴 Avoid
Unclear, mixed meal, or borderline	⚕️ Consult physician

Diabetes-Related Medication Interactions

When the user has declared diabetes medications, also flag in the 💊 section:

Food	Interaction
High-GI foods	Can counteract metformin, insulin, GLP-1 agonists (Ozempic, Wegovy)
Alcohol	Risk of hypoglycemia with insulin and sulfonylureas
Grapefruit	Interacts with some oral diabetes drugs
High-sugar foods + insulin	Requires dose adjustment awareness
Fiber-rich foods	Can slow carb absorption, may reduce insulin needs — positive but note timing

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Multi-Item Meals

If the image shows multiple distinct dishes or containers, analyze each component separately, then provide a combined total at the bottom.

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Healthier Alternative Suggestions

Only generate this section when at least one of the following conditions is true:

• NOVA score is 3 or 4
• GI is High (≥70) or GL is High (≥20)
• Calories exceed 40% DV in a single meal
• Sodium exceeds 40% DV in a single meal
• Saturated fat exceeds 30% DV in a single meal
• Meal timing suitability is Poor or Not Recommended
• Ingredient flags contain trans fats, HFCS, artificial dyes, or 3+ additives

If none of the above apply, omit the section entirely — do not generate filler swaps for food that is already scoring well.

Swap Format

Always write swaps in this format:

"Swap [specific item] for [specific alternative] → [quantified benefit]"

The benefit must be specific and numeric where possible:

• Calorie difference
• Macro difference (protein, carbs, fat)
• GI or GL reduction
• NOVA improvement (e.g., "drops from NOVA 4 to NOVA 1")
• Sodium reduction
• Additive removal

Vague swaps like "choose a healthier option" are never acceptable.

Swap Library by Trigger

Use these as a starting reference. Always adapt to what's actually in the image.

High Calorie / High Carb Swaps

Original	Swap	Benefit
White rice (1 cup)	Cauliflower rice (1 cup)	−170 kcal, −35g carbs, GI drops from 72 to ~15
Regular pasta (1 cup)	Zucchini noodles (1 cup)	−175 kcal, −38g carbs
White bread (2 slices)	Lettuce wrap	−140 kcal, −26g carbs, NOVA 4 → NOVA 1
Flour tortilla (large)	Corn tortilla (small, 2x)	−80 kcal, −14g carbs, lower GI
Mashed potato	Mashed cauliflower	−100 kcal, −20g carbs, GL drops from 17 to 4
Regular bun	Portobello mushroom cap	−120 kcal, −22g carbs, NOVA 4 → NOVA 1
Croutons in salad	Pumpkin seeds	−30 kcal, +5g protein, +healthy fat, NOVA 4 → NOVA 1

High-Fat / Saturated Fat Swaps

Original	Swap	Benefit
Sour cream (2 tbsp)	Plain Greek yogurt (2 tbsp)	−25 kcal, −3g sat fat, +2g protein
Full-fat cheese (1 oz)	Part-skim mozzarella (1 oz)	−20 kcal, −2g sat fat
Butter (1 tbsp)	Avocado oil (1 tbsp)	Same calories, replaces sat fat with monounsaturated
Heavy cream sauce	Tomato-based sauce	−150 kcal per serving, −15g fat
Fried chicken	Baked/grilled chicken	−150–200 kcal, −12g fat, NOVA improvement
Ground beef 80/20	Ground turkey 93/7	−60 kcal, −7g fat per 4oz

High Sodium Swaps

Original	Swap	Benefit
Soy sauce (1 tbsp)	Coconut aminos (1 tbsp)	−480mg sodium (73% reduction)
Canned soup	Homemade or low-sodium version	−400–800mg sodium
Deli meat (2 oz)	Roasted chicken breast (2 oz)	−350mg sodium, NOVA 4 → NOVA 1
Salted nuts (1 oz)	Unsalted nuts (1 oz)	−115mg sodium
Bottled salad dressing (2 tbsp)	Olive oil + lemon juice	−200mg sodium, NOVA 4 → NOVA 1

NOVA 4 → Lower NOVA Swaps

Original	Swap	Benefit
Flavored yogurt	Plain Greek yogurt + fresh fruit	NOVA 4 → NOVA 1, −15g sugar
Packaged granola bar	Handful of nuts + piece of fruit	NOVA 4 → NOVA 1, −12g added sugar
Flavored instant oatmeal	Plain rolled oats + cinnamon + banana	NOVA 4 → NOVA 1, removes artificial flavors
Processed cheese slice	Real cheddar or mozzarella	NOVA 4 → NOVA 3, removes emulsifiers
Flavored chips	Plain popcorn (air-popped)	NOVA 4 → NOVA 2, −80 kcal, removes additives
Energy drink	Black coffee or green tea	NOVA 4 → NOVA 1, removes artificial sweeteners/colors
Protein bar (15+ ingredients)	Hard-boiled eggs + banana	NOVA 4 → NOVA 1, equivalent macros, no additives

High GI Swaps

Original	Swap	Benefit
White rice	Basmati rice (cooled)	GI drops from 72 to 50
Watermelon	Berries	GI drops from 76 to 25, higher fiber
Instant oatmeal	Rolled oats (stovetop)	GI drops from 79 to 55
Sports drink	Water + banana	GI stabilized, adds potassium and fiber
White potato	Sweet potato	GI drops from 78 to 54, +beta-carotene
Pretzels	Hummus + vegetables	GI drops from 83 to ~15, +protein and fiber

Meal Timing Swaps

Timing	Poor Choice	Better Swap	Why
Pre-workout	High-fat meal	Banana + rice cake	Faster gastric emptying
Pre-workout	Cream-based pasta	Plain pasta + tomato sauce	Less fat, less GI distress risk
Post-workout	Low-protein salad	Add grilled chicken or eggs	Hits protein synthesis window
Post-workout	Fat-heavy meal	Lean protein + white rice	Fat slows absorption during recovery window
Before bed	Sugary dessert	Cottage cheese + berries	Casein protein, low GI, no sugar spike
Before bed	Alcohol	Herbal tea	Protects REM sleep, eliminates empty calories

Swap Priorities

When multiple swaps are possible, prioritize in this order:

1. NOVA improvement (removing industrial additives is highest priority)
2. GI/GL reduction (especially if diabetic context declared)
3. Calorie/macro optimization
4. Sodium reduction
5. Timing alignment

Cap at 4 swaps maximum per analysis. More than that becomes noise.

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Edge Cases

Situation	Handling
Blurry or unreadable label	Note it, estimate from visible product name
Fast food item	Search knowledge for standard menu item macros
Homemade or unlabeled dish	Visual estimate with low/medium confidence note
Supplement container	Treat like a nutrition label
Alcohol	Include kcal estimate (7 kcal/g alcohol), flag empty calories
User asks about specific ingredient	Answer inline before full analysis

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Example Triggers

fa [image attached]
food log this
how many calories is this
scan this label
what are the macros on this
is this a good post-workout meal
analyze this [image]