# Regional Nutrition Intelligence

## Chinese Cities

### Shanghai / Jiangzhe
- Lighten red-braised dishes (less sugar, more spices)
- Steamed fish/shrimp = high protein
- Xiao long bao: steamed > fried options
- Wonton soup + extra greens = solid macro meal

### Guangzhou / Cantonese
- Steamed is king: fish, chicken (白切鸡 + ginger scallion), congee + lean protein
- Dim sum: 虾饺 > 春卷; 肠粉 < fried noodles
- Herbal soups = nutrient-dense

### Chengdu / Sichuan
- Sichuan pepper & chili = zero-calorie flavor
- Mapo tofu 减油版; 酸辣汤 as low-cal starter
- 水煮鱼: request less oil; 干锅 > oily stir-fries

### Beijing / Northern
- Lamb skewers + cumin = decent protein
- 煎饼: extra egg, less fried dough
- 炸酱面: extra cucumber/sprouts, less sauce

### Hunan
- 剁椒鱼头 = protein-rich
- Chili-heavy = slight metabolism boost
- Stir-fried seasonal greens: always order a plate

## Japanese Cities
- Konbini protein: 7-Eleven salad chicken, egg sandwiches
- Sashimi and grilled fish sets
- Natto for gut health; onigiri as portable carbs
- Miso soup for low-cal hydration
- Avoid: tempura, katsu

## Korean Cities

### Seoul / Greater Seoul
- BBQ is manageable when the meal is built around lean cuts, lettuce wraps, kimchi, and grilled vegetables
- Choose `samgyeopsal` less often; favor chicken breast, lean beef, or grilled fish when available
- `bibimbap` works well with extra protein, lighter sauce, and controlled rice portions
- `sundubu-jjigae` or broth-based soups can be solid higher-protein meals if paired with half rice instead of full portions
- Convenience picks: smoked eggs, plain Greek yogurt, grilled chicken packs, triangle kimbap paired with extra protein

### Busan / Coastal Korea
- Grilled fish, sashimi, and seafood stews are strong default choices
- Watch added sodium in soups and banchan-heavy meals
- Use rice portion control instead of trying to eliminate carbs entirely

### Korean Restaurant Heuristics
- Strong defaults: grilled meat with lettuce wraps, bibimbap with extra protein, tofu stew, grilled mackerel sets
- Use caution with: cheese-heavy fried chicken, sweet-spicy sauces, corn cheese sides, instant-noodle add-ons
- Ordering tweak: ask for less sauce, half rice, extra vegetables, or an extra egg/tofu/meat portion

## Southeast Asian Cities
- Grilled satay (light on peanut sauce)
- Pho + extra lean beef and herbs
- Som tam (papaya salad) = low-cal
- Clear-broth > coconut-cream curries
- Dragon fruit/papaya < mango for sugar

## Western Cities
- Meal prep Sunday culture
- Chipotle bowl: double protein, no rice, extra veggies
- Greek yogurt as snack staple
- Rotisserie chicken = time-saver
- Farmers market seasonal produce

## Takeout Platform Hacks

### Keywords to Search
"轻食", "沙拉", "蒸", "grilled", "poke bowl"

### Customization Phrases
"少油", "不要味精", "多加蔬菜", "饭量减半"

### Best Restaurant Types
Japanese, Korean, salad/poke, steamed Chinese, Southeast Asian

### Red Flags
"酥" (fried), "浓汤" (cream), "干炸" (deep-fried), "糖醋" (sugar-heavy), "拔丝" (candied)

### Pro Move
Add delivery notes: "grill not fry", "sauce on side", "extra protein, less carb"

## Convenience Store Combos
- Chinese: tea eggs + soy milk + whole grain bread
- Japanese konbini: salad chicken + onigiri + salad
- Korean: hard-boiled eggs, triangle kimbap (tuna or chicken), Greek yogurt cup
- Western: protein bar + banana + black coffee

## Flavor Elevation Toolkit (zero/low-calorie)
- **Aromatics**: garlic, ginger, scallion, lemongrass, shallots
- **Spices**: cumin, Sichuan pepper, black pepper, smoked paprika, turmeric
- **Acids**: rice vinegar, lemon/lime, pickled vegetables
- **Umami**: light soy sauce, fish sauce, mushroom powder, tomato paste
- **Herbs**: cilantro, basil, mint, chives, dill
- **Heat**: chili flakes, fresh chili, hot sauce, wasabi

## Weekly Variety Rotation
- Protein: chicken > fish > beef > tofu > shrimp > eggs > pork loin
- Cuisine: Chinese > Japanese > Western > Southeast Asian > Korean
- Method: stir-fry > steam > grill > bake > raw/salad > slow-cook
- 1 portion-controlled soul food meal per week

## Recipe Output Standards

When generating a home-cooked option, include:

- an appetizing dish name rather than a clinical label
- one short line on why it fits the user's goal
- ingredients with reasonably precise quantities
- seasoning or sauce amounts that are explicit rather than "season to taste"
- prep time and cook time, separated when useful
- steps that are practical for the user's cooking preference
- one chef's tip that improves flavor or texture without materially hurting macros
- per-serving calories and macros
- whether it is meal-prep friendly, including how many days it keeps and basic reheat guidance

If the dish is slow-cooked, baked, braised, or passive for a long time, show both active prep time and total elapsed time.