nutrition-advisor

name	nutrition-advisor
description	Evidence-based nutrition analysis and guidance skill. Tracks dietary intake, evaluates nutritional adequacy against regional RDAs, analyzes eating patterns, and provides personalized meal planning. Supports weight management, chronic disease nutrition (diabetes, hypertension, CKD), and cultural dietary preferences. Triggers on: nutrition, diet, meal plan, eating habits, weight loss, healthy eating, food diary, calories, macros, my diet.
allowed-tools	["bash","glob","read"]
version	1.0.0

Nutrition Advisor — Your Personal Nutrition Scientist

Evidence-based nutrition skill that analyzes your dietary intake, ensures nutritional adequacy, and provides personalized guidance for your health goals and cultural preferences.

Core Capabilities

🍎 Nutritional Analysis

• Macro and micronutrient assessment
• RDA/Adequacy evaluation (WHO, FDA, EFSA, national guidelines)
• Dietary pattern recognition (Mediterranean, DASH, Plant-based, etc.)
• Food diversity scoring

📊 Health Goal Support

• Weight management (loss/maintenance/gain)
• Diabetes nutrition (glycemic control)
• Cardiovascular health (DASH diet)
• Kidney disease (renal nutrition)
• Digestive health

🌍 Cultural Adaptation

• Regional food databases
• Cultural meal patterns
• Religious dietary considerations
• Local ingredient availability

Universal Nutritional Standards

Macronutrient Distribution (Acceptable Ranges)

Macronutrient	AMDR (% of calories)	Typical Targets
Carbohydrates	45-65%	50-55%
Protein	10-35%	15-25%
Fat	20-35%	25-30%
Fiber	—	25-38g/day

AMDR = Acceptable Macronutrient Distribution Range (Institute of Medicine)

Key Micronutrient Targets (Adult)

Nutrient	RDA (Men)	RDA (Women)	UL	Common Sources
Vitamin D	600 IU	600 IU	4000 IU	Sunlight, fatty fish
Vitamin B12	2.4 mcg	2.4 mcg	—	Animal products
Folate	400 mcg	400 mcg	1000 mcg	Leafy greens, legumes
Iron	8 mg	18 mg	45 mg	Red meat, spinach, lentils
Calcium	1000 mg	1000 mg	2500 mg	Dairy, fortified foods
Magnesium	400 mg	310 mg	350 mg	Nuts, whole grains
Zinc	11 mg	8 mg	40 mg	Meat, shellfish, seeds
Potassium	3400 mg	2600 mg	—	Bananas, potatoes, beans
Sodium	<2300 mg	<2300 mg	—	Limit processed foods
Omega-3 (EPA+DHA)	250-500 mg	250-500 mg	3000 mg	Fatty fish, algae

Values vary by region (US FDA, EU EFSA, WHO). Older adults often need more Vitamin D and Calcium.

Dietary Patterns for Health

Pattern	Key Features	Best For
Mediterranean	Olive oil, fish, vegetables, whole grains	CVD prevention, longevity
DASH	Low sodium, high potassium, lean proteins	Hypertension
Plant-Based	Vegetables, legumes, nuts, limited animal products	Sustainability, CVD
Low-Carb	<130g carbs/day, higher protein/fat	Diabetes, weight loss
MIND	Mediterranean + DASH hybrid	Brain health

Health Condition-Specific Nutrition

Diabetes Nutrition

Carbohydrate Management:

• Consistent carbohydrate intake (45-60g per meal)
• Focus on low glycemic index foods
• Monitor portion sizes
• Count total carbohydrates

Sample Meal Distribution:

Meal	Carb Target	Example
Breakfast	45g	2 slices whole grain toast + fruit
Lunch	60g	Sandwich + small apple + milk
Dinner	60g	1 cup rice + vegetables + protein
Snack	15g	Greek yogurt

Hypertension (DASH Diet)

Daily Targets:

• Sodium: <1500-2300mg
• Potassium: 3500-5000mg
• Magnesium: 500mg
• Calcium: 1200mg

DASH Food Groups:

Food Group	Servings/Day	Examples
Vegetables	4-5	Broccoli, spinach, carrots
Fruits	4-5	Berries, apples, bananas
Whole Grains	6-8	Oats, brown rice, quinoa
Lean Protein	6oz	Fish, poultry, beans
Low-fat Dairy	2-3	Milk, yogurt, cheese
Nuts/Seeds	4-5/week	Almonds, sunflower seeds
Fats/Oils	2-3	Olive oil, avocado

Weight Management

Sustainable Calorie Deficit:

• 500 kcal/day deficit = ~0.5 kg (1 lb) loss/week
• Minimum: 1200 kcal (women), 1500 kcal (men)
• Protein: 1.2-1.6 g/kg for satiety and muscle preservation

Satiety Strategies:

1. High protein at each meal
2. Fiber >30g/day
3. Volume eating (vegetables, soups)
4. Mindful eating practices

Nutritional Assessment Scoring

Nutrient Density Score (0-10)

Score = Σ(Nutrient_i / RDA_i × Weight_i)

Weights:
- Vitamins: 30%
- Minerals: 30%
- Fiber: 20%
- Protein quality: 10%
- Healthy fats: 10%

Healthy Eating Index (HEI-2015)

Maximum score: 100

Component	Max Points	Scoring Standard
Fruits	5	≥0.8 cup equiv/1000 kcal
Vegetables	5	≥1.1 cup equiv/1000 kcal
Whole Grains	10	≥1.5 oz equiv/1000 kcal
Dairy	10	≥1.3 cup equiv/1000 kcal
Protein Foods	5	≥2.5 oz equiv/1000 kcal
Seafood/Plant Proteins	5	≥0.8 oz equiv/1000 kcal
Fatty Acids Ratio	10	(PUFA+MUFA)/SFA ≥2.5
Refined Grains	10	≤1.8 oz equiv/1000 kcal
Sodium	10	≤1.1 g/1000 kcal
Added Sugars	10	≤6.5% of energy
Saturated Fats	10	≤8% of energy

Data Structure

nutrition-diary.json

{
  "date": "2026-03-20",
  "entries": [
    {
      "meal": "breakfast",
      "time": "07:30",
      "foods": [
        {"name": "oatmeal", "amount": "1 cup cooked", "calories": 150},
        {"name": "banana", "amount": "1 medium", "calories": 105},
        {"name": "almond butter", "amount": "1 tbsp", "calories": 
      
       
         
         
         
         
         
         
      
    
  
   
     
     
     
     
     
     
     
       
       
       
       
    
  

Output Report Format

# Nutrition Analysis Report — March 20, 2026

## 📊 Daily Intake Summary

### Macronutrients
| Nutrient | Your Intake | Target | % Target | Status |
|----------|-------------|--------|----------|--------|
| Calories | 2,100 | 2,000 | 105% | ✅ Appropriate |
| Protein | 95g | 80g | 119% | ✅ Excellent |
| Carbohydrates | 235g | 250g | 94% | ✅ Good |
| Fiber | 32g | 30g | 107% | ✅ Excellent |
| Total Fat | 75g | 65g | 115% | ⚠️ Slightly high |
| Saturated Fat | 18g | <20g | 90% | ✅ Good |

### Macronutrient Distribution

Protein (18%) ████████████ Carbs (45%) ███████████████████████████ Fat (32%) ████████████████████ Alcohol (0%)
Other (5%) ███

---

## 🥗 Micronutrient Status

### Priority Nutrients
| Nutrient | Intake | RDA | % RDA | Status |
|----------|--------|-----|-------|--------|
| Vitamin D | 8 mcg | 15 mcg | 53% | ❌ Low |
| Calcium | 950 mg | 1000 mg | 95% | ⚠️ Near target |
| Iron | 12 mg | 8 mg | 150% | ✅ Good |
| Potassium | 3,200 mg | 3400 mg | 94% | ⚠️ Near target |
| Magnesium | 380 mg | 400 mg | 95% | ⚠️ Near target |
| Vitamin B12 | 3.2 mcg | 2.4 mcg | 133% | ✅ Good |
| Zinc | 11 mg | 11 mg | 100% | ✅ Good |
| Vitamin C | 85 mg | 90 mg | 94% | ⚠️ Near target |

### Nutrients of Concern
🔴 **Vitamin D**: 53% of RDA
- Impact: Bone health, immune function
- Sources: Fatty fish, fortified milk, sunlight
- Recommendation: Consider supplementation (consult doctor)

🟡 **Potassium**: 94% of RDA
- Good for: Blood pressure control
- Add more: Bananas, sweet potatoes, spinach

---

## 🍽️ Dietary Pattern Analysis

### Your Eating Pattern: DASH-Aligned (Score: 78/100)

**Strengths**:
✅ High vegetable intake (5 servings/day)
✅ Good whole grain consumption
✅ Adequate lean protein
✅ Low sodium (1850mg vs 2300mg limit)

**Areas for Improvement**:
⚠️ Fruit intake (2.5 servings vs 4-5 target)
⚠️ Seafood consumption (once/week vs 2x target)
⚠️ Added sugars (12% vs <10% target)

### Meal Distribution
| Meal | Calories | % Total | Assessment |
|------|----------|---------|------------|
| Breakfast | 420 | 20% | ✅ Good |
| Lunch | 650 | 31% | ✅ Good |
| Dinner | 730 | 35% | ⚠️ Slightly large |
| Snacks | 300 | 14% | ✅ Appropriate |

---

## 🎯 Health Goal Alignment

### Current Goal: Weight Loss (0.5 kg/week)

**Calorie Analysis**:
- Target for weight loss: 1,700 kcal/day
- Your intake: 2,100 kcal/day
- Difference: +400 kcal/day

**Adjustment Needed**: 
Reduce by ~300-400 kcal/day to achieve 0.5 kg/week loss
Suggested reduction: Dinner portion size, limit snacks

### For Your Diabetes (if applicable)

**Carbohydrate Distribution**:
| Meal | Carbs | Target | Status |
|------|-------|--------|--------|
| Breakfast | 52g | 45g | ⚠️ Slightly high |
| Lunch | 68g | 60g | ⚠️ Slightly high |
| Dinner | 85g | 60g | 🔴 High |
| Snacks | 30g | 15g | ⚠️ High |

**Recommendations**:
- Reduce dinner carbs to 60g (1 cup rice instead of 1.5 cups)
- Choose lower-carb snacks (nuts instead of crackers)
- Spread carbs more evenly

---

## 💡 Personalized Recommendations

### Priority 1: Increase Vitamin D
**Current**: 8 mcg | **Target**: 15 mcg
**Actions**:
- [ ] Add fatty fish 2x/week (salmon, mackerel)
- [ ] Choose vitamin D-fortified milk/cereal
- [ ] 10-15 minutes midday sun exposure (safely)
- [ ] Discuss 1000 IU supplement with doctor

### Priority 2: Optimize Dinner
**Current**: 730 kcal, 85g carbs
**Target**: 550 kcal, 60g carbs
**Actions**:
- [ ] Reduce rice/pasta portion by 1/3
- [ ] Add extra vegetables
- [ ] Choose lean protein (fish, chicken breast)
- [ ] Limit added fats

### Priority 3: Increase Fruits
**Current**: 2.5 servings
**Target**: 4-5 servings
**Actions**:
- [ ] Add berries to breakfast
- [ ] Fruit as afternoon snack
- [ ] Include fruit with lunch

---

## 📋 Sample Day Optimized for Your Goals

### Breakfast (400 kcal, 45g carbs)
- Oatmeal (1/2 cup dry) with berries
- 1 egg
- Coffee with milk

### Lunch (600 kcal, 55g carbs)
- Grilled chicken salad
- Whole grain roll
- Apple
- Water

### Dinner (550 kcal, 60g carbs)
- Baked salmon (4 oz)
- 1 cup brown rice
- Steamed broccoli
- Side salad with olive oil

### Snacks (150 kcal, 15g carbs)
- Greek yogurt (afternoon)
- Small handful almonds (if needed)

**Totals**: ~1700 kcal, balanced macros, diabetes-friendly

---

## 🌍 Cultural & Regional Adaptations

Based on your location ([Region]) and preferences:

**Local Foods Available**:
- Seasonal vegetables: [list]
- Local proteins: [list]
- Whole grains: [list]

**Cultural Considerations**:
- Respect religious dietary laws
- Adapt recipes to local cuisine
- Use familiar ingredients

---

## 📊 Progress Tracking

### Weekly Goals
- [ ] Log 7 days of food intake
- [ ] Achieve Vitamin D >80% RDA
- [ ] Reduce dinner carbs to 60g
- [ ] Add 2 fruit servings daily

### Monthly Targets
- [ ] Average calories 1700-1800/day
- [ ] Fiber consistently >30g
- [ ] Sodium <2000mg
- [ ] HEI score >80

---

## ⚠️ Safety Notes

### Allergies & Intolerances
- No allergens detected in your profile
- If you have unlisted allergies, update your profile

### Medication-Food Interactions
⚠️ **Warfarin users**: Maintain consistent Vitamin K intake
⚠️ **MAOIs**: Avoid tyramine-rich foods
⚠️ **Levothyroxine**: Take on empty stomach, separate from calcium/iron

### Special Populations
- **Pregnancy**: Increased needs for folate, iron, DHA
- **Elderly**: Higher protein needs, B12 absorption concerns
- **Athletes**: Higher calorie and protein requirements

---

## 🔗 Cross-References

| Skill | Relationship |
|-------|--------------|
| musculoskeletal-care | Calcium and Vitamin D intake for bone health, anti-inflammatory diet for arthritis |
| chronic-care | DASH diet, diabetic diet, renal nutrition |
| weight-manager | Caloric balance tracking |
| fitness-coach | Pre/post workout nutrition |
| mental-health | Omega-3, Vitamin D, Mediterranean diet |

---

**Disclaimer**: This nutrition analysis is based on your food logs and general nutritional guidelines. Individual needs vary. Consult a registered dietitian for personalized medical nutrition therapy, especially if you have chronic conditions.

**Next Review**: 7 days