The food and meal lists in this report have been tailored to help Mimi get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance and being vegan.
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 Mimi’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Mimi 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 Mimi’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin D | 3% | |
Thiamin (B1) | 10% | |
Iron | 13% | |
Sodium | 18% | |
Folate | 19% | |
Omega-3 | 20% | |
Magnesium | 21% | |
Manganese | 21% | |
Panto Acid (B5) | 21% | |
Potassium | 21% | |
Copper | 22% | |
Calcium | 24% | |
Phosphorus | 25% |
The foods listed below will provide Mimi with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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 |
---|---|---|---|
chicory greens | 12.5 | 0.23 | 23% |
endive | 11.7 | 0.17 | 7% |
coriander | 11.2 | 0.23 | 30% |
spinach | 11.4 | 0.23 | 49% |
watercress | 11.5 | 0.11 | 65% |
beet greens | 10.0 | 0.22 | 35% |
arugula | 9.4 | 0.25 | 45% |
okra | 9.3 | 0.22 | 50% |
zucchini | 8.9 | 0.17 | 40% |
yeast extract spread | 8.7 | 1.85 | 59% |
chives | 9.0 | 0.3 | 48% |
parsley | 8.9 | 0.36 | 48% |
asparagus | 8.9 | 0.22 | 50% |
alfalfa | 7.4 | 0.23 | 19% |
seaweed (wakame) | 9.5 | 0.45 | 79% |
lettuce | 8.5 | 0.15 | 50% |
amaranth leaves | 9.8 | 0.21 | 86% |
chinese cabbage | 8.5 | 0.12 | 54% |
mustard greens | 7.7 | 0.27 | 36% |
chard | 8.2 | 0.19 | 51% |
summer squash | 7.9 | 0.19 | 45% |
turnip greens | 7.4 | 0.29 | 44% |
seaweed (laver) | 8.7 | 0.35 | 80% |
cucumber | 7.1 | 0.12 | 40% |
pickles | 7.1 | 0.12 | 40% |
portabella mushrooms | 7.3 | 0.29 | 55% |
white mushroom | 7.8 | 0.22 | 65% |
cauliflower | 7.0 | 0.25 | 50% |
wheat bran | 5.3 | 2.16 | 38% |
celery | 6.5 | 0.18 | 50% |
radicchio | 7.0 | 0.23 | 68% |
artichokes | 5.9 | 0.47 | 49% |
edamame | 5.2 | 1.21 | 41% |
broccoli | 5.8 | 0.35 | 50% |
banana pepper | 5.1 | 0.27 | 36% |
sauerkraut | 5.2 | 0.19 | 39% |
flax seed | 1.5 | 5.34 | 12% |
radishes | 5.3 | 0.16 | 42% |
spirulina | 6.3 | 0.26 | 70% |
sesame butter | 1.5 | 5.86 | 21% |
seaweed (kelp) | 6.4 | 0.43 | 77% |
walnuts | 1.0 | 6.19 | 13% |
snap beans | 5.6 | 0.15 | 58% |
shiitake mushroom | 5.4 | 0.39 | 58% |
onions | 5.6 | 0.32 | 65% |
cabbage | 5.2 | 0.23 | 55% |
pumpkin seeds | 1.0 | 5.59 | 19% |
eggplant | 4.1 | 0.25 | 34% |
mung beans | 5.7 | 0.19 | 74% |
jalapeno peppers | 4.1 | 0.27 | 37% |
kale | 4.9 | 0.28 | 60% |
brazil nuts | -0.3 | 6.59 | 9% |
pili nuts | -0.7 | 7.19 | 7% |
soybeans (sprouted) | 4.1 | 0.81 | 49% |
brussel sprouts | 4.2 | 0.42 | 50% |
sesame seeds | -0.4 | 6.31 | 10% |
chayote | 3.8 | 0.24 | 40% |
collards | 3.6 | 0.33 | 37% |
red cabbage | 4.3 | 0.29 | 55% |
rhubarb | 4.3 | 0.21 | 55% |
oat bran | 3.5 | 2.46 | 65% |
hazelnuts | -0.6 | 6.29 | 10% |
pine nuts | -0.9 | 6.73 | 11% |
turnips | 3.9 | 0.21 | 51% |
peas | 4.3 | 0.42 | 65% |
pinto beans | 5.1 | 0.22 | 83% |
macadamia nuts | -1.4 | 7.18 | 6% |
coconut water | 4.2 | 0.19 | 66% |
pecans | -1.5 | 6.91 | 6% |
lupin seeds | 1.8 | 3.71 | 51% |
black beans | 2.8 | 3.41 | 73% |
almond butter | -0.9 | 6.14 | 16% |
red peppers | 2.9 | 0.31 | 40% |
almonds | -1.0 | 6.07 | 15% |
cashews | -0.4 | 5.8 | 26% |
garbanzo beans | 2.1 | 3.78 | 69% |
beets | 3.8 | 0.43 | 70% |
butternuts | -1.2 | 6.12 | 17% |
pistachio nuts | -0.7 | 5.69 | 22% |
butternut squash | 4.0 | 0.45 | 75% |
pumpkin | 3.8 | 0.2 | 76% |
blackberries | 1.8 | 0.43 | 27% |
peanut butter | -1.4 | 5.9 | 18% |
peanuts | -1.4 | 5.99 | 18% |
winter squash | 3.3 | 0.4 | 69% |
tofu | 1.6 | 0.83 | 34% |
kidney beans | 1.8 | 3.37 | 74% |
avocado | 0.0 | 1.6 | 8% |
lemongrass | 3.6 | 0.99 | 93% |
natto | 0.9 | 2.11 | 39% |
cowpeas | 2.3 | 1.16 | 68% |
The macronutrient split of Mimi’s diet is shown in the chart below.
While Mimi’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) | 65 | 190 |
fat (g) | 15 | 125 |
carbs (g) | 0 | 80 |
energy (calories) | 1750 |
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 Mimi’s food log based on the harder to find 50% of the essential nutrients. Mimi’s most nutrient dense day is March 12 2020 while her least nutrient-dense day is April 06 2020.
Mimi’s food diary for the best and worst days are shown below for comparison. Mimi 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) |
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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 Mimi is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
NOTE: these recipes are not optimized for your allergies/intolerances