recommended approach
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 with a low insulin load diet.
| 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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
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.
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 her is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 19% | |
| Vitamin E | 21% | |
| Vitamin C | 25% | |
| Potassium | 27% | |
| Calcium | 28% | |
| Iron | 32% | |
| Folate | 39% | |
| Zinc | 39% | |
| Phosphorus | 43% | |
| Vitamin K1 | 46% | |
| Omega-3 | 49% | |
| Magnesium | 52% | |
| Panto Acid (B5) | 52% |
optimal foods for you
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 & blood sugar control . 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 |
|---|---|---|---|
| beef brains | 0.9 | 1.51 | 22% |
| lamb brains | 1.2 | 1.54 | 27% |
| lamb liver | 3.5 | 1.68 | 48% |
| lamb kidney | 3.4 | 1.12 | 52% |
| chicken liver | 3.4 | 1.72 | 50% |
| veal liver | 3.9 | 1.92 | 55% |
| egg yolk | -0.3 | 2.75 | 18% |
| turkey liver | 2.5 | 1.89 | 47% |
| whole egg | -0.2 | 1.43 | 30% |
| sour cream | -2.3 | 1.98 | 13% |
| liver sausage | -1.4 | 3.31 | 12% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 2.8 | 3.05 | 14% |
| fish roe | 5.5 | 1.43 | 47% |
| caviar | 3.9 | 2.64 | 33% |
| mollusks conch | 5.1 | 1.3 | 54% |
| trout | 4.0 | 1.68 | 45% |
| oysters | 4.3 | 1.02 | 59% |
| sardine | 2.3 | 2.08 | 38% |
| sturgeon | 3.1 | 1.35 | 49% |
| salmon | 3.3 | 1.56 | 52% |
| anchovy | 2.7 | 2.1 | 44% |
| crab | 4.7 | 0.83 | 71% |
| herring | 1.3 | 2.17 | 36% |
| lobster | 4.3 | 0.89 | 71% |
| mussel | 3.0 | 0.86 | 63% |
| flounder | 2.2 | 0.86 | 57% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 13.2 | 0.17 | 7% |
| chicory greens | 14.5 | 0.23 | 23% |
| coriander | 13.3 | 0.23 | 30% |
| escarole | 11.5 | 0.19 | 24% |
| beet greens | 11.7 | 0.22 | 35% |
| mustard greens | 11.7 | 0.27 | 36% |
| parsley | 13.2 | 0.36 | 48% |
| spinach | 12.8 | 0.23 | 49% |
| arugula | 11.5 | 0.25 | 45% |
| watercress | 13.7 | 0.11 | 65% |
| turnip greens | 10.5 | 0.29 | 44% |
| chives | 11.0 | 0.3 | 48% |
| chard | 10.9 | 0.19 | 51% |
| alfalfa | 6.4 | 0.23 | 19% |
| broccoli | 10.3 | 0.35 | 50% |
| chinese cabbage | 10.4 | 0.12 | 54% |
| zucchini | 8.6 | 0.17 | 40% |
| lettuce | 9.3 | 0.15 | 50% |
| asparagus | 9.0 | 0.22 | 50% |
| banana pepper | 6.8 | 0.27 | 36% |
| okra | 8.2 | 0.22 | 50% |
| collards | 6.5 | 0.33 | 37% |
| celery | 7.7 | 0.18 | 50% |
| cauliflower | 7.8 | 0.25 | 50% |
| red peppers | 6.7 | 0.31 | 40% |
| radicchio | 9.9 | 0.23 | 68% |
| summer squash | 7.1 | 0.19 | 45% |
| cucumber | 6.0 | 0.12 | 40% |
| pickles | 6.0 | 0.12 | 40% |
| cabbage | 7.5 | 0.23 | 55% |
| brussel sprouts | 6.4 | 0.42 | 50% |
| sauerkraut | 4.9 | 0.19 | 39% |
| radishes | 5.4 | 0.16 | 42% |
| kale | 7.5 | 0.28 | 60% |
| onions | 8.0 | 0.32 | 65% |
| jalapeno peppers | 4.2 | 0.27 | 37% |
| amaranth leaves | 10.1 | 0.21 | 86% |
| blackberries | 2.7 | 0.43 | 27% |
| eggplant | 3.3 | 0.25 | 34% |
| artichokes | 4.7 | 0.47 | 49% |
| edamame | 4.3 | 1.21 | 41% |
| seaweed (laver) | 8.5 | 0.35 | 80% |
| avocado | 0.3 | 1.6 | 8% |
| rhubarb | 5.1 | 0.21 | 55% |
| seaweed (wakame) | 8.2 | 0.45 | 79% |
| seaweed (kelp) | 7.8 | 0.43 | 77% |
| chayote | 3.1 | 0.24 | 40% |
| yeast extract spread | 6.6 | 1.85 | 59% |
| portabella mushrooms | 4.6 | 0.29 | 55% |
| snap beans | 4.8 | 0.15 | 58% |
| raspberries | 1.2 | 0.52 | 30% |
| red cabbage | 4.0 | 0.29 | 55% |
| olives | -1.5 | 1.45 | 3% |
| wheat bran | 3.4 | 2.16 | 38% |
| shiitake mushroom | 3.9 | 0.39 | 58% |
| white mushroom | 4.6 | 0.22 | 65% |
| turnips | 2.7 | 0.21 | 51% |
| strawberries | 2.3 | 0.32 | 49% |
| tofu | 1.0 | 0.83 | 34% |
| soybeans (sprouted) | 2.8 | 0.81 | 49% |
| peas | 4.2 | 0.42 | 65% |
| mung beans | 4.8 | 0.19 | 74% |
| sunflower seeds | 1.6 | 5.46 | 15% |
| winter squash | 4.1 | 0.4 | 69% |
| kiwifruit | 2.4 | 0.61 | 55% |
| pumpkin | 4.6 | 0.2 | 76% |
| butternut squash | 4.6 | 0.45 | 75% |
| corn bran | -2.0 | 2.24 | 12% |
| coconut milk | -2.4 | 2.3 | 8% |
| coconut water | 3.0 | 0.19 | 66% |
macronutrients
The macronutrient split of her diet is shown in the chart below.
macro targets
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) | 75 | 175 |
| fat (g) | 15 | 80 |
| carbs (g) | 0 | 55 |
| 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.
daily nutrient score
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 February 10 2019 while her least nutrient-dense day is February 04 2019.
best and worst days
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) |
|---|---|
| protein coffee - egg yolk, collagen | 108 |
| breakfast - egg, bacon, yeast | 138 |
| Blackberries, Fresh | 22 |
| White bread, Homemade or Bakery | 88 |
Worst Day
| food name | energy (kcal) |
|---|---|
| protein coffee - egg yolk, collagen | 108 |
| breakfast - egg, bacon, yeast | 138 |
| Bacon, Pork | 37 |
| Mango, Fresh | 26 |
| Raspberries, Fresh, Red | 5 |
| Genuine Health, Fermented Greek Yogurt, Proteins +, Cherry Almond Vanilla | 210 |
| Trader Joe's, Kettle Cooked Chicken Soup | 110 |
| Foster Farms, turkey tenderloin, raw | 120 |
| Butternut Squash | 54 |
| Tossed Salad, Plain, without Dressing | 8 |
| Honey Mustard Dressing | 19 |
| cherry icecream | 262 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 51 |
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 & blood sugar control
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 with and insulin management.
- optimised electrolyte mix
- lean burgers, spinach & mushrooms
- eggs, sardines, oysters & broccoli
- broccoli soup
- lemon vegetables
- potassium caramel salted coffee
- baked kale chips
- cauliflower & spinach soup
- sautéed spinach with bacon
- cod, veggies & pickles
- Hulk green smoothie
- cauliflower soup
- broccoli, egg white, mackerel, oysters & sauerkraut
- halibut with mixed salad & seeds
- cruciferous juice
- salmon, chicory, sauerkraut & greens
- roo burgers, asparagus, avo & cucumber
- arugula salad
- zucchini & carrot fritters
- Popeye bowl
- salmon, broccoli & vege
- chicken liver mushroom pate
- parsley & spinach salad
- medium fat spinach omelette
- salmon, asparagus, spinach & mushroom
- roast turmeric cauliflower
- sautéed spinach & mushrooms
- Rhonda Patrick Smoothie 1
- eggs in a vege nest with ham
- green breakfast salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances