recommended approach
The food and meal lists in this report have been tailored to help Patty get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.
| approach | average glucose (mg/dL) | average glucose (mmol/L) | selected |
|---|---|---|---|
| therapeutic ketosis | > 140 | > 7.8 | |
| diabetes management | 108 to 140 | 6.8 to 7.8 | |
| weight loss & blood sugar control | 100 to 108 | 5.4 to 6.0 | |
| weight loss | < 97 | < 5.4 | |
| most nutrient dense | < 97 | < 5.4 | |
| nutrient dense maintenance | < 97 | < 5.4 | |
| lean bulking | < 97 | < 5.4 | |
| athletic performance | < 97 | < 5.4 |
micronutrient profile
The chart below shows the micronutrients provided by Patty’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Patty with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.
Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.
nutrient ratios
The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.
nutrients to prioritise
Going forward, we want to prioritise the micronutrients that Patty’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, fatigue.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 0% | |
| Copper | 0% | |
| Iron | 0% | |
| Manganese | 0% | |
| Phosphorus | 0% | |
| Selenium | 0% | |
| Zinc | 0% | |
| Vitamin D | 3% | |
| Vitamin E | 9% | |
| Omega-3 | 16% | |
| Folate | 19% | |
| Magnesium | 20% | |
| Sodium | 22% |
optimal foods for you
The foods listed below will provide Patty with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| turkey liver | 3.8 | 1.89 | 47% |
| chicken liver | 3.7 | 1.72 | 50% |
| lamb kidney | 3.4 | 1.12 | 52% |
| beef kidney | 3.3 | 1.57 | 52% |
| pork liver | 2.7 | 1.65 | 59% |
| beef brains | 2.2 | 1.51 | 22% |
| lamb liver | 2.1 | 1.68 | 48% |
| lamb brains | 1.7 | 1.54 | 27% |
| beef liver | 1.7 | 1.75 | 60% |
| whole egg | 1.4 | 1.43 | 30% |
| egg white | 1.0 | 0.52 | 74% |
| veal liver | 1.4 | 1.92 | 55% |
| beef tripe | 1.0 | 1.03 | 55% |
| egg yolk | 1.4 | 2.75 | 18% |
| chicken breast | 0.9 | 1.48 | 60% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 7.6 | 1.43 | 47% |
| mussel | 4.9 | 0.86 | 63% |
| mollusks conch | 5.0 | 1.3 | 54% |
| flounder | 4.8 | 0.86 | 57% |
| trout | 4.8 | 1.68 | 45% |
| salmon | 4.6 | 1.56 | 52% |
| rockfish | 4.4 | 1.09 | 66% |
| oysters | 4.3 | 1.02 | 59% |
| mackerel | 4.9 | 3.05 | 14% |
| halibut | 4.2 | 1.11 | 66% |
| crab | 4.1 | 0.83 | 71% |
| crayfish | 3.8 | 0.82 | 67% |
| whiting | 3.8 | 1.16 | 66% |
| anchovy | 4.0 | 2.1 | 44% |
| perch | 3.6 | 0.96 | 62% |
| pollock | 3.6 | 1.11 | 69% |
| shrimp | 3.5 | 1.19 | 69% |
| sturgeon | 3.5 | 1.35 | 49% |
| lobster | 3.3 | 0.89 | 71% |
| sardine | 3.5 | 2.08 | 38% |
| haddock | 2.9 | 1.16 | 71% |
| caviar | 3.2 | 2.64 | 33% |
| herring | 3.0 | 2.17 | 36% |
| white fish | 2.6 | 1.08 | 70% |
| tuna | 2.8 | 1.84 | 52% |
| octopus | 2.6 | 1.64 | 71% |
| cod | 2.8 | 2.9 | 71% |
| orange roughy | 2.2 | 1.05 | 70% |
| clam | 2.1 | 1.42 | 73% |
| molluscs | 0.8 | 0.69 | 77% |
| abalone | 1.1 | 1.89 | 57% |
| scallop | 0.8 | 1.11 | 77% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| asparagus | 5.1 | 0.22 | 50% |
| seaweed (wakame) | 4.9 | 0.45 | 79% |
| spinach | 4.4 | 0.23 | 49% |
| seaweed (laver) | 4.3 | 0.35 | 80% |
| coriander | 3.7 | 0.23 | 30% |
| chicory greens | 3.5 | 0.23 | 23% |
| radicchio | 3.4 | 0.23 | 68% |
| broccoli | 3.3 | 0.35 | 50% |
| turnip greens | 2.8 | 0.29 | 44% |
| endive | 2.7 | 0.17 | 7% |
| watercress | 2.7 | 0.11 | 65% |
| zucchini | 2.7 | 0.17 | 40% |
| edamame | 2.9 | 1.21 | 41% |
| red peppers | 2.4 | 0.31 | 40% |
| escarole | 2.3 | 0.19 | 24% |
| wheat bran | 2.9 | 2.16 | 38% |
| chard | 2.3 | 0.19 | 51% |
| amaranth leaves | 2.3 | 0.21 | 86% |
| lettuce | 2.1 | 0.15 | 50% |
| beet greens | 2.1 | 0.22 | 35% |
| white mushroom | 2.1 | 0.22 | 65% |
| portabella mushrooms | 2.0 | 0.29 | 55% |
| celery | 1.9 | 0.18 | 50% |
| arugula | 1.9 | 0.25 | 45% |
| seaweed (kelp) | 2.0 | 0.43 | 77% |
| parsley | 1.9 | 0.36 | 48% |
| okra | 1.7 | 0.22 | 50% |
| onions | 1.7 | 0.32 | 65% |
| chinese cabbage | 1.5 | 0.12 | 54% |
| chives | 1.5 | 0.3 | 48% |
| cauliflower | 1.5 | 0.25 | 50% |
| mustard greens | 1.5 | 0.27 | 36% |
| brussel sprouts | 1.5 | 0.42 | 50% |
| summer squash | 1.4 | 0.19 | 45% |
| yeast extract spread | 1.7 | 1.85 | 59% |
| pumpkin | 1.1 | 0.2 | 76% |
| banana pepper | 1.0 | 0.27 | 36% |
| kale | 1.0 | 0.28 | 60% |
| beets | 1.0 | 0.43 | 70% |
| boysenberries | 0.9 | 0.5 | 54% |
| butternut squash | 0.9 | 0.45 | 75% |
| blackberries | 0.8 | 0.43 | 27% |
| collards | 0.7 | 0.33 | 37% |
| winter squash | 0.7 | 0.4 | 69% |
| mung beans | 0.6 | 0.19 | 74% |
| sunflower seeds | 2.2 | 5.46 | 15% |
| lemongrass | 0.8 | 0.99 | 93% |
| sauerkraut | 0.5 | 0.19 | 39% |
| cabbage | 0.5 | 0.23 | 55% |
| alfalfa | 0.5 | 0.23 | 19% |
macronutrients
The macronutrient split of Patty’s diet is shown in the chart below.
macro targets
While Patty’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.
| macros | lower limit | upper limit |
|---|---|---|
| protein (g) | 90 | 190 |
| fat (g) | 20 | 85 |
| carbs (g) | 0 | 50 |
| energy (calories) | 1350 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
daily nutrient score
The chart below shows a comparison of the nutrient density of Patty’s food log based on the harder to find 50% of the essential nutrients. Patty’s most nutrient dense day is December 11 2018 while her least nutrient-dense day is December 10 2018.
best and worst days
Patty’s food diary for the best and worst days are shown below for comparison. Patty should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.
Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.
Best Day
| food name | energy (kcal) |
|---|---|
| Tacos de Pescado | 320 |
| Mesquite Baked Chicken and Broccoli | 301 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Egg White Tri Tip Omelet | 581 |
| Tri Tip and Green Beans | 253 |
diet log analysis
How much protein will maximise satiety?
How much fat will maximise satiety?
Should you eat more or less carbs?
How many net carbs will maximise satiety?
How much fiber will maximise satiety?
What macros contribute the most to you overeating?
How much sugar should you eat to lose weight?
Which days of the week are best/worst for you?
Does water consumption improve weight management?
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
optimized recipes for you
optimized recipes for weight loss
The meals listed below will provide more of the nutrients Patty is not getting in large quantities while also helping with her goal of fat loss.
- quick fish salad with mussels
- halibut with mixed salad & seeds
- lemon vegetables
- broccoli soup
- salmon & salad bowl
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- green breakfast salad
- cod, veggies & pickles
- zucchini & carrot fritters
- Popeye bowl
- cauliflower & spinach soup
- salmon, chicory, sauerkraut & greens
- sautéed spinach with bacon
- broccoli, egg whites, mackerel, mussels
- chicken liver mushroom pate
- baked salmon & asparagus
- salmon, spinach, sauerkraut, cottage cheese & olives
- tuna, salad & sprouts
- quick tuna salad
- salmon, broccoli & purple cabbage
- lean burgers, spinach & mushrooms
- pan fried fish, olive & tomato salad (lean)
- Hulk green smoothie
- salmon, mushrooms & bell peppers
- blackberries, linseeds & yoghurt
- blackberry & avocado salad
- quick fish salad with sardines
- quick mackerel salad
- baked snapper & salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances