By 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:
- High protein at each meal
- Fiber >30g/day
- Volume eating (vegetables, soups)
- 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": 95}
],
"meal_totals": {
"calories": 350,
"protein_g": 10,
"carbs_g": 52,
"fiber_g": 8,
"fat_g": 12,
"sugar_g": 15
}
}
],
"daily_summary": {
"calories": 2100,
"protein_g": 95,
"carbs_g": 235,
"fat_g": 75,
"fiber_g": 32,
"sodium_mg": 1850,
"micronutrients": {
"vitamin_d_mcg": 8,
"calcium_mg": 950,
"iron_mg": 12,
"potassium_mg": 3200
}
}
}
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