recommended approach
The food and meal lists in this report have been tailored to help Cliff get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management with a low insulin load diet and being paleo.
| 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 Cliff’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Cliff with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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 Cliff’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 135% | |
| Potassium | 164% | |
| Magnesium | 209% | |
| Manganese | 222% | |
| Phosphorus | 234% | |
| Folate | 236% |
optimal foods for you
The foods listed below will provide Cliff with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . 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 |
|---|---|---|---|
| sweetbread | -1.2 | 3.18 | 12% |
| lamb | -1.4 | 6.39 | 4% |
| egg yolk | -1.1 | 2.75 | 18% |
| beef brains | -1.2 | 1.51 | 22% |
| duck | -1.6 | 3.37 | 18% |
| pork ribs | -1.5 | 3.61 | 18% |
| lamb brains | -0.8 | 1.54 | 27% |
| lamb rib | -1.5 | 3.61 | 19% |
| whole egg | -0.9 | 1.43 | 30% |
| t-bone steak | -1.5 | 2.94 | 26% |
| ground turkey | -1.2 | 2.58 | 30% |
| ground beef | -1.2 | 2.48 | 30% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | -0.7 | 3.05 | 14% |
| caviar | 1.6 | 2.64 | 33% |
| mollusks conch | 3.1 | 1.3 | 54% |
| sardine | 0.1 | 2.08 | 38% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 7.4 | 0.17 | 7% |
| chicory greens | 8.2 | 0.23 | 23% |
| coriander | 7.5 | 0.23 | 30% |
| escarole | 6.5 | 0.19 | 24% |
| alfalfa | 4.3 | 0.23 | 19% |
| beet greens | 6.8 | 0.22 | 35% |
| spinach | 8.9 | 0.23 | 49% |
| arugula | 8.2 | 0.25 | 45% |
| mustard greens | 6.0 | 0.27 | 36% |
| parsley | 7.6 | 0.36 | 48% |
| chives | 7.4 | 0.3 | 48% |
| turnip greens | 6.7 | 0.29 | 44% |
| chinese cabbage | 8.0 | 0.12 | 54% |
| zucchini | 5.6 | 0.17 | 40% |
| pickles | 5.4 | 0.12 | 40% |
| cucumber | 5.4 | 0.12 | 40% |
| lettuce | 6.9 | 0.15 | 50% |
| okra | 6.7 | 0.22 | 50% |
| sauerkraut | 4.7 | 0.19 | 39% |
| avocado | 0.0 | 1.6 | 8% |
| radishes | 5.0 | 0.16 | 42% |
| banana pepper | 3.8 | 0.27 | 36% |
| summer squash | 5.2 | 0.19 | 45% |
| olives | -1.3 | 1.45 | 3% |
| eggplant | 3.4 | 0.25 | 34% |
| celery | 5.8 | 0.18 | 50% |
| collards | 3.7 | 0.33 | 37% |
| chard | 5.9 | 0.19 | 51% |
| asparagus | 5.4 | 0.22 | 50% |
| flax seed | 0.9 | 5.34 | 12% |
| blackberries | 1.7 | 0.43 | 27% |
| cauliflower | 5.2 | 0.25 | 50% |
| coconut milk | -1.0 | 2.3 | 8% |
| artichokes | 5.0 | 0.47 | 49% |
| broccoli | 4.9 | 0.35 | 50% |
| jalapeno peppers | 2.6 | 0.27 | 37% |
| pumpkin seeds | 1.4 | 5.59 | 19% |
| watercress | 7.0 | 0.11 | 65% |
| coconut cream | -1.2 | 3.3 | 8% |
| brazil nuts | 0.1 | 6.59 | 9% |
| sesame seeds | 0.0 | 6.31 | 10% |
| edamame | 3.3 | 1.21 | 41% |
| red peppers | 2.8 | 0.31 | 40% |
| pili nuts | -0.3 | 7.19 | 7% |
| coconut meat | -1.2 | 3.54 | 10% |
| raspberries | 1.0 | 0.52 | 30% |
| chayote | 2.6 | 0.24 | 40% |
| hazelnuts | -0.2 | 6.29 | 10% |
| rhubarb | 4.8 | 0.21 | 55% |
| cabbage | 4.8 | 0.23 | 55% |
| brussel sprouts | 3.8 | 0.42 | 50% |
| sesame butter | 1.1 | 5.86 | 21% |
| yeast extract spread | 5.8 | 1.85 | 59% |
| pecans | -1.0 | 6.91 | 6% |
| pine nuts | -0.3 | 6.73 | 11% |
| sunflower seeds | -0.2 | 5.46 | 15% |
| macadamia nuts | -1.1 | 7.18 | 6% |
| almond butter | 0.1 | 6.14 | 16% |
| almonds | 0.0 | 6.07 | 15% |
| snap beans | 4.8 | 0.15 | 58% |
| turnips | 3.4 | 0.21 | 51% |
| walnuts | -0.6 | 6.19 | 13% |
| onions | 5.5 | 0.32 | 65% |
| red cabbage | 3.9 | 0.29 | 55% |
| butternuts | -0.3 | 6.12 | 17% |
| amaranth leaves | 8.9 | 0.21 | 86% |
| soybeans (sprouted) | 2.9 | 0.81 | 49% |
| peanuts | -0.5 | 5.99 | 18% |
| kale | 4.1 | 0.28 | 60% |
| radicchio | 5.1 | 0.23 | 68% |
| strawberries | 1.8 | 0.32 | 49% |
| portabella mushrooms | 2.7 | 0.29 | 55% |
| pistachio nuts | -0.7 | 5.69 | 22% |
| coconut water | 4.3 | 0.19 | 66% |
| cashews | -0.2 | 5.8 | 26% |
macronutrients
The macronutrient split of Cliff’s diet is shown in the chart below.
macro targets
While Cliff’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) | 100 | 230 |
| fat (g) | 30 | 185 |
| carbs (g) | 0 | 95 |
| energy (calories) | 2450 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
Cliff’s food diary indicates he is eating 2148 calories per day with an insulin load of 171g/day and with 32% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Cliff’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.
| approach | % insulinogenic | insulin load (g) | net carbs (g) |
|---|---|---|---|
| typical SAD | 54% | 338 | 281 |
| average optimiser | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| Cliff | 32% | 171 | 29 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Cliff’s food log based on the harder to find 50% of the essential nutrients. Cliff’s most nutrient dense day is March 13 2020 while his least nutrient-dense day is May 04 2020.
best and worst days
Cliff’s food diary for the best and worst days are shown below for comparison. Cliff 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 diabetes management
The meals listed below will provide more of the nutrients Cliff is not getting in large quantities while also helping with his goal of blood sugar management.
- optimised electrolyte mix
- potassium caramel salted coffee
- lemon vegetables
- sautéed spinach with bacon
- quick fish salad with mussels
- Hulk green smoothie
- cauliflower & spinach soup
- cod, veggies & pickles
- medium fat spinach omelette
- lean burgers, spinach & mushrooms
- broccoli soup
- baked kale chips
- avocado, spinach & walnut salad
- parsley & spinach salad
- sautéed spinach with bacon & egg
- cauliflower soup
- sautéed spinach
- salmon & salad bowl
- sautéed spinach & mushrooms
- cos, avocado & pine nut salad
- zucchini & carrot fritters
- pesto zoodles
- Popeye bowl
- chicken liver mushroom pate
- greens powder & coconut water
- eggs in a vege nest with ham
- arugula, chicory, sauerkraut & prosciutto
- rainbow salad
- cruciferous juice
- chicken breast, mushrooms, broccoli, spinach, asparagus
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances