The food and meal lists in this report have been tailored to help she 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 |
The chart below shows the micronutrients provided by her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide she 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.
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.
Going forward, we want to prioritise the micronutrients that her 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: high estrogen, sleep apnea.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin D | 18% | |
Vitamin E | 27% | |
Magnesium | 32% | |
Calcium | 36% | |
Manganese | 38% | |
Thiamin (B1) | 41% | |
Folate | 42% | |
Potassium | 48% | |
Copper | 50% | |
Iron | 55% | |
Panto Acid (B5) | 55% | |
Phosphorus | 61% | |
Vitamin C | 77% |
The foods listed below will provide she 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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
lamb liver | 4.7 | 1.68 | 48% |
beef liver | 4.4 | 1.75 | 60% |
veal liver | 4.3 | 1.92 | 55% |
chicken liver | 3.9 | 1.72 | 50% |
lamb kidney | 3.2 | 1.12 | 52% |
turkey liver | 3.0 | 1.89 | 47% |
1.9 | 0.41 | 64% | |
pork liver | 2.0 | 1.65 | 59% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
mollusks conch | 5.0 | 1.3 | 54% |
crab | 4.0 | 0.83 | 71% |
fish roe | 3.8 | 1.43 | 47% |
lobster | 3.3 | 0.89 | 71% |
crayfish | 3.2 | 0.82 | 67% |
oysters | 2.2 | 1.02 | 59% |
mussel | 2.0 | 0.86 | 63% |
trout | 2.0 | 1.68 | 45% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
watercress | 15.7 | 0.11 | 65% |
chicory greens | 15.4 | 0.23 | 23% |
coriander | 14.2 | 0.23 | 30% |
spinach | 13.8 | 0.23 | 49% |
beet greens | 13.2 | 0.22 | 35% |
endive | 13.1 | 0.17 | 7% |
mustard greens | 11.9 | 0.27 | 36% |
parsley | 11.9 | 0.36 | 48% |
chard | 11.5 | 0.19 | 51% |
amaranth leaves | 11.5 | 0.21 | 86% |
asparagus | 11.2 | 0.22 | 50% |
escarole | 10.8 | 0.19 | 24% |
chives | 10.7 | 0.3 | 48% |
arugula | 10.5 | 0.25 | 45% |
chinese cabbage | 10.3 | 0.12 | 54% |
okra | 10.3 | 0.22 | 50% |
turnip greens | 10.1 | 0.29 | 44% |
lettuce | 9.5 | 0.15 | 50% |
seaweed (laver) | 9.5 | 0.35 | 80% |
radicchio | 9.4 | 0.23 | 68% |
broccoli | 9.2 | 0.35 | 50% |
banana pepper | 8.4 | 0.27 | 36% |
seaweed (wakame) | 8.3 | 0.45 | 79% |
cauliflower | 8.1 | 0.25 | 50% |
zucchini | 7.8 | 0.17 | 40% |
celery | 7.6 | 0.18 | 50% |
white mushroom | 7.6 | 0.22 | 65% |
summer squash | 7.5 | 0.19 | 45% |
alfalfa | 7.4 | 0.23 | 19% |
kale | 7.4 | 0.28 | 60% |
yeast extract spread | 8.5 | 1.85 | 59% |
pickles | 7.2 | 0.12 | 40% |
cucumber | 7.2 | 0.12 | 40% |
seaweed (kelp) | 7.2 | 0.43 | 77% |
red peppers | 7.2 | 0.31 | 40% |
spirulina | 7.1 | 0.26 | 70% |
portabella mushrooms | 7.1 | 0.29 | 55% |
onions | 6.8 | 0.32 | 65% |
cabbage | 6.5 | 0.23 | 55% |
mung beans | 6.1 | 0.19 | 74% |
sauerkraut | 6.0 | 0.19 | 39% |
pumpkin | 5.9 | 0.2 | 76% |
artichokes | 6.0 | 0.47 | 49% |
radishes | 5.7 | 0.16 | 42% |
snap beans | 5.6 | 0.15 | 58% |
butternut squash | 5.8 | 0.45 | 75% |
peas | 5.7 | 0.42 | 65% |
jalapeno peppers | 5.5 | 0.27 | 37% |
pinto beans | 5.4 | 0.22 | 83% |
brussel sprouts | 5.4 | 0.42 | 50% |
collards | 5.2 | 0.33 | 37% |
rhubarb | 5.0 | 0.21 | 55% |
winter squash | 5.1 | 0.4 | 69% |
shiitake mushroom | 5.1 | 0.39 | 58% |
eggplant | 4.6 | 0.25 | 34% |
red cabbage | 4.5 | 0.29 | 55% |
chayote | 4.1 | 0.24 | 40% |
wheat bran | 5.5 | 2.16 | 38% |
coconut water | 4.0 | 0.19 | 66% |
turnips | 3.8 | 0.21 | 51% |
soybeans (sprouted) | 4.0 | 0.81 | 49% |
beets | 3.7 | 0.43 | 70% |
blackberries | 3.4 | 0.43 | 27% |
lemongrass | 3.7 | 0.99 | 93% |
strawberries | 3.0 | 0.32 | 49% |
edamame | 3.5 | 1.21 | 41% |
carrots | 2.6 | 0.41 | 64% |
kiwifruit | 2.7 | 0.61 | 55% |
celeriac | 2.4 | 0.42 | 72% |
cantaloupe | 2.2 | 0.34 | 70% |
turnips | 2.2 | 0.22 | 61% |
carambola | 2.1 | 0.31 | 56% |
leeks | 2.3 | 0.61 | 83% |
mulberries | 2.1 | 0.43 | 74% |
boysenberries | 2.1 | 0.5 | 54% |
oat bran | 3.4 | 2.46 | 65% |
grapefruit | 1.7 | 0.3 | 83% |
cowpeas | 2.2 | 1.16 | 68% |
raspberries | 1.7 | 0.52 | 30% |
limes | 1.3 | 0.3 | 70% |
grapefruit | 1.3 | 0.33 | 85% |
oranges | 1.3 | 0.46 | 77% |
tofu | 1.4 | 0.83 | 34% |
lentils | 1.6 | 1.16 | 64% |
The macronutrient split of her diet is shown in the chart below.
While her 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 | 180 |
fat (g) | 20 | 60 |
carbs (g) | 0 | 95 |
energy (calories) | 1250 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
The chart below shows a comparison of the nutrient density of her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is March 03 2019 while her least nutrient-dense day is March 02 2019.
Her food diary for the best and worst days are shown below for comparison. she 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) |
---|---|
Flat Out, Foldit, Artisan Flatbreads, 5 Grains & Flax | 110 |
Chicken Salad, Plain | 145 |
Bacon, Pork | 37 |
Scrapple, pork | 53 |
Garden of Eatin' Tortilla Chips, Red Hot Blues | 28 |
Macaroni and Cheese, Homemade | 223 |
Chicken Drumstick, Skin Eaten | 239 |
Chicken Wing, Skin Eaten | 274 |
Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw | 235 |
Love Grown, Original Power O's | 33 |
Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 193 |
Potatoes, Roasted, Includes Franconia | 84 |
Broccoli, Cooked From Fresh | 55 |
Cauliflower, Cooked from Fresh | 14 |
Worst Day
food name | energy (kcal) |
---|---|
Barbara's Bakery, Puffins, Peanut Butter | 40 |
Love Grown, Original Power O's | 72 |
Scrapple, pork | 53 |
Bacon, Pork | 37 |
Maple Syrup | 51 |
Orange, Fresh | 31 |
ABS, Protein Pancakes, Cinnamon Roll | 90 |
Tuna Salad, without Egg | 29 |
Schmidt Baking Company, White Bread, 647 | 120 |
Chicken Salad, Plain | 116 |
Flatout, Foldit Flatbread, 100% Whole Wheat with Flax | 90 |
Celery, Raw | 13 |
Dole, Peas, Sugar Snap, Fresh | 9 |
Sabra, Roasted Red Pepper Hummus | 35 |
Garden of Earth, Blue Chips, Corn Tortilla Chips, No Salt Added | 140 |
Carrots, Raw | 16 |
Orange, Fresh | 31 |
Venison or Deer, Ground | 53 |
Hard Roll | 41 |
Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 202 |
Noka Superfood Blend, Blueberry Beet | 110 |
Wegman, Greek Nonfat Yogurt, Strawberry | 120 |
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)
The meals listed below will provide more of the nutrients she is not getting in large quantities while also helping with her goal of fat loss.
NOTE: these recipes are not optimized for your allergies/intolerances