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📊 Nutrition History

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All values from USDA per 100g
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Add foods or saved recipes — nutrition auto-calculates

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Copy numbers directly from the nutrition label — no guessing needed.
📋 Serving size — from the label
Fill in whatever the label shows. The app converts everything to grams automatically.
grams ← required
Solids: look for parentheses, e.g. "1 oz (28g)" → enter 28
Liquids: 1 fl oz ≈ 30g · 1 cup ≈ 240g · 1 ml ≈ 1g (water/milk/juice)
Also shown on the label: check all that apply
Is it countable? (chips, cookies, pieces, slices…)
Macros per serving (required) — from label
Vitamins & Minerals (optional — from label)

Nutrient

My Daily Goals

Enter your stats to calculate personalized targets — or set them manually.
📐 Calculate from my stats
Faster than 1 lb/week increases muscle loss risk. Minimum 1,200 cal/day enforced.
Manual targets (optional override)
In CICO mode, fat and carb targets are calculated automatically from your calorie goal. You can override them here.
Tracking mode
These are reference guides — the bars show where you are relative to your targets.

🍽 Recent Meals

Your meals from the last 3 weeks, grouped by name. Tap any meal to copy it to a date.

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💡 Food Ideas

Quick reference — rough amounts per typical serving

Target: 35g/day. Your logged total is often a floor — unlisted veggies, herbs, and garnishes add more. Starred items ★ are especially easy to add to any meal without changing its fuel type.

★ FSM tip: chia seeds, psyllium, and flax add fiber without flipping HF → CF. Add freely to HF meals.
Food Serving Fiber

About These Numbers

Fuel Separation Method (FSM) — meal types
The core Fuel Separation rule is simple: never combine heavy fat with heavy carbs in the same meal. Keep them separated by 3–4 hours and your body stays in fat-burning mode.

HF — Healthy Fat — Fat + protein + non-starchy veg. Fat ≥ 5g, net carbs ≤ 15g.
HC — Healthy Carb — Quality carbs + lean protein. Fat < 5g, carbs 15–45g.
LP — Lean & Pure — Low fat AND low carb. Great as snacks between HF and HC meals.
CF — Combined Fuels — Both fat and carbs elevated. Fine for maintenance, not weight loss.

Calories & macros: Fuel Separation Method doesn't require counting calories — but the bar chart helps you see roughly where you land. The targets shown are calculated from your stats (open ⚙️ Goals to enter them), or default to moderate estimates. For weight loss, a gentle 300–500 cal/day deficit from your TDEE is more sustainable than aggressive restriction.

Nutrient targets — functional medicine perspective
The bars use optimal/functional targets, not just FDA minimum DVs. These are based on what the research and functional medicine literature suggests for thriving, not just avoiding deficiency:

Vitamin C: FDA says 90mg. Functional medicine: 500–2,000mg daily. Linus Pauling Institute recommends 400mg minimum just for antioxidant benefit. Higher during stress, illness, or intensive exercise.

Vitamin D: FDA says 20mcg (800 IU). Functional medicine: 2,000–5,000 IU to reach serum 25(OH)D of 50–80 ng/mL. Most people in northern climates are deficient even at FDA's target.

Magnesium: FDA 420mg, functional medicine 400–600mg. Most Americans are deficient. Critical for sleep, blood sugar regulation, muscle function, and thyroid conversion.

Zinc: FDA 11mg, functional medicine 15–25mg. Important for immune function, thyroid, and wound healing.

B12: FDA 2.4mcg is a bare minimum. Functional medicine often uses 1,000mcg (1mg) for active supplementation, especially for methylation support.

Potassium: FDA 4,700mg. This is one DV that's actually aspirational — most Americans get 2,000–3,000mg. Aim to get closer through food (avocado, leafy greens, salmon) not supplements.
🌿 Fiber — the forgotten macro
Fiber doesn't provide energy but it's arguably as important as any other macro for long-term health. It feeds your gut microbiome (prebiotic function), slows glucose absorption, supports bile excretion, and keeps you full.

FDA minimum: 28g/day. Sozotelos target: 35g/day — the functional medicine consensus for meaningful microbiome support, blood sugar regulation, and cardiovascular benefit. Some protocols suggest 40–50g, but 35g is an achievable goal for most people.

Why your count is approximate: Fiber is tracked from logged foods only. Non-starchy vegetables, herbs, and garnishes you eat but don't log (common on FSM/THM) contain meaningful fiber. Treat your fiber number as a floor, not a ceiling — your real intake is likely higher.

Good FSM-friendly fiber sources: chia seeds (~10g/2 tbsp), flaxseed (~4g/tbsp), raspberries (~8g/cup), avocado (~10g/whole), broccoli (~5g/cup), lentils (~15g/cup HC meal), psyllium husk (~6g/tsp).

These numbers are educational guides. Optimal ranges vary by individual — a functional medicine practitioner can run labs (25(OH)D, RBC magnesium, serum B12, etc.) to find your personal baseline. This app is a tracking tool, not medical advice.

Nutrient Info

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Nutrients per serving (from label)
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⚖️ Weight Log

Track your weight and measurements over time.

Save & Restore Data

Your data lives in your browser. Back it up regularly — especially before clearing browser data.
💾 Save / Export
Saves everything: meals, recipes, pantry, supplements, custom foods, goals, settings.
📂 Restore / Import
⚠️ This will replace your current data. Export first if you have anything to keep.
🥦 Food Database
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🖨 Print Report

⚙️ Settings

Sozotelos — Made Whole & Living on Purpose
🎯 Nutrition & Goals — targets, tracking mode, fiber ▾

Set your daily macro targets and choose how you want to track. FSM (Fuel Separation Method / THM-style), Low Carb, or simple Calorie Counting.

🌤 Today Screen — widgets & cards ▾

Choose what appears on your Today tab. Each widget is optional — turn off anything you don't use.

Streak bar — always show even at zero:
📓 Journal Add-ons — extra tracking sections ▾

These sections appear in your daily journal entry. Enable only what you actively track.

📖 Bible & Word — reading plan & reflection ▾

Customize what appears in your Bible reading plan and how deep you go during reflection.

Reflection prompts (shown during reading):
📱 Navigation — show / hide tabs ▾

Today, Journal, Move, and Word are always shown. Toggle the optional ones below.

🛠 Data & Tools — history, backup, sync ▾
Build: 2026-06-08T16:56

Recipe

Servings:
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Ingredients
I ate: serving(s)

💊 Supplement History

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Brand & Size

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Edit Pantry Item

Values are per 100g. Serving size converts these to your logged amount.
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Nutrition per 100g

🤖 AI Read Nutrition Label

Take a clear photo of the Nutrition Facts panel. Claude will read every value and pre-fill the food form for you.
Works best with the full Nutrition Facts panel in frame, good lighting