Compare meals. Find practical changes.
Choose a familiar meal, compare its ingredients and serving estimates, then explore the nutrition topics behind the choices. Start with one change that fits your appetite, budget and day.
Choose a meal to compare its ingredients and illustrative serving estimates. Explore the eight topics below without treating a meal as a pass or fail health test.
Glucose
What carbohydrate foods and portions are included?
130 g carbohydrate in this example
A meal's ingredients do not reveal your blood glucose concentration. Individual responses vary.
Explore glucoseGlycaemic load
How do carbohydrate amount and food choice compare?
130 g carbohydrate in this example
Glycaemic load uses GI and available carbohydrate. It is a dietary estimate, not a blood test.
Explore glycaemic loadDietary inflammatory potential
Where do fruit, vegetables, grains and fats fit across your week?
5 g fibre in this example
A dietary pattern can be assessed over time. One meal does not provide an inflammatory blood-marker reading.
Explore dietary inflammatory potentialAcid load (PRAL)
How varied are the protein foods and plant foods?
30 g protein in this example
PRAL estimates dietary acid load. It does not measure kidney damage or mean a food changes your blood pH.
Explore dietary acid loadStress and recovery
Does the meal timing fit your work, sleep and training?
Consider the whole day, not one meal
Food and caffeine habits can be discussed without assigning a cortisol score. Hormone concerns need clinical assessment.
Explore stress and recoveryFibre and gut health
Which fibre-containing foods are included, and do they suit you?
5 g fibre in this example
Fibre types and individual tolerance matter. A meal description cannot tell us your short-chain fatty acid concentration.
Explore fibre and gut healthMetabolic health
Does this meal fit your overall intake and activity?
1080 kcal in this example
Energy and nutrient estimates help with meal planning. They do not diagnose insulin resistance or predict blood fats.
Explore energy and metabolic healthHormonal health context
Is your overall eating pattern adequate for your needs?
Consider the whole day, not one meal
Assess symptoms and life stage alongside clinical care. No single meal can be scored as balancing your hormones.
Explore hormonal health contextMeal comparisons help you ask useful questions. They cannot reveal your blood glucose, inflammation, cortisol or hormone levels.
Big Mac combo (Big Mac, fries, Coke)
A burger, fries and regular soft-drink example. Check the current restaurant information for exact product values.
Try this: Compare drink size, water as an alternative, or the portion of fries. Choose a change you would actually enjoy.
Illustrative meal nutrients
1080 kcal
- Protein
- 30 g
- Carbohydrate
- 130 g
- Fat
- 50 g
- Fibre
- 5 g
Serving estimates, not verified product-label values. Bars share a 0–150 g scale, not a target or health score. Ingredients, brands and portions change the figures.
Use the comparison in context.
Portions matter. A drink and snack are not an equivalent replacement for a full lunch. Use the examples to discuss ingredients and the rest of your day, not to select whichever has the fewest calories.
People can respond differently to identical meals. Research on those differences does not turn this comparison into a prediction of your glucose or other biomarkers. [1]
For personalised coaching, your food patterns, practical constraints and feedback guide the discussion. Clinical symptoms and abnormal blood results need appropriate healthcare assessment.
Questions about the tool.
References
- 1.Berry SE, et al. Human postprandial responses to food and potential for precision nutrition. Nature Medicine. 2020.
PREDICT 1 found variation in responses to identical meals. It did not validate this tool or establish clinical safety bands for meals.
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next step.
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