Meal Nutrition Analysis

Comprehensive evaluation of glycemic impact and nutritional balance

Meal Summary Table

Food Item	Serving Size	Calories	Carbs (g)	Protein (g)	Fat (g)	GI
Brown Rice	1 cup	215	45	5	2	55
Grilled Chicken	4 oz	180	0	35	4	0
Sweet Potato	1 medium	110	24	2	0	61
Broccoli	1 cup	55	11	3.7	0.3	15
Olive Oil	1 tbsp	120	0	0	14	0

Total Meal Nutrition

Total Calories: 680 kcal

Carbohydrates: 80g (47%)

Protein: 45.7g (27%)

Fat: 20.3g (26%)

Average Glycemic Index: 51 (Medium)

Macronutrient Distribution

Carbs 47%

Protein 27%

Fat 26%

Glycemic Impact Assessment

This meal has a medium glycemic index (51), which indicates a moderate impact on blood sugar levels.

Blood Sugar Impact

This meal will cause a gradual rise in blood sugar rather than a spike, due to the balance of medium GI foods with protein and healthy fats. The fiber in broccoli further helps to moderate the glucose response.

Low GI Foods to Consider Adding

Leafy greens (spinach, kale)
Legumes (lentils, chickpeas)
Nuts or seeds

Balance Evaluation

This meal has a well-balanced macronutrient distribution within recommended ranges (45-65% carbs, 10-35% protein, 20-35% fat).

Nutritional Strengths

Good protein content from chicken
Healthy fats from olive oil
Fiber from vegetables and whole grains

Areas for Improvement

Consider adding more vegetables for increased micronutrients
Could benefit from more dietary fiber sources

Actionable Improvement Tips

Lower GI Options

Replace the brown rice with quinoa or barley to further lower the meal's glycemic impact.

Macronutrient Balance

Add a small handful of walnuts or almonds to increase healthy fat content slightly.

Portion Adjustments

Consider increasing vegetable portions and slightly decreasing the rice portion for better glycemic balance.

Data Completeness Check

All food items and serving sizes have been properly entered. For even more accurate analysis, consider specifying cooking methods for all items.

Meal Nutrition Analyzer