recommended approach
The food and meal lists in this report have been tailored to help Jason get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.
| 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 Jason’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Jason 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 Jason’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 60% | |
| Folate | 102% | |
| Zinc | 124% | |
| Potassium | 132% | |
| Vitamin C | 135% | |
| Magnesium | 142% | |
| Panto Acid (B5) | 173% | |
| Vitamin E | 179% | |
| Calcium | 182% | |
| Phosphorus | 198% | |
| Thiamin (B1) | 234% | |
| Vitamin B6 | 243% | |
| Riboflavin (B2) | 259% |
optimal foods for you
The foods listed below will provide Jason with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 |
|---|---|---|---|
| veal liver | 6.6 | 1.92 | 55% |
| chicken liver | 6.4 | 1.72 | 50% |
| beef liver | 5.8 | 1.75 | 60% |
| lamb liver | 5.4 | 1.68 | 48% |
| turkey liver | 4.9 | 1.89 | 47% |
| pork liver | 4.8 | 1.65 | 59% |
| lamb kidney | 5.1 | 1.12 | 52% |
| lamb | -2.8 | 6.39 | 4% |
| butter | -4.0 | 7.18 | 2% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 4.5 | 1.43 | 47% |
| mollusks conch | 4.2 | 1.3 | 54% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 17.1 | 0.11 | 65% |
| spinach | 15.2 | 0.23 | 49% |
| chicory greens | 14.3 | 0.23 | 23% |
| coriander | 14.0 | 0.23 | 30% |
| beet greens | 13.4 | 0.22 | 35% |
| endive | 13.3 | 0.17 | 7% |
| yeast extract spread | 10.7 | 1.85 | 59% |
| chinese cabbage | 12.6 | 0.12 | 54% |
| parsley | 12.2 | 0.36 | 48% |
| amaranth leaves | 12.2 | 0.21 | 86% |
| mustard greens | 11.8 | 0.27 | 36% |
| asparagus | 11.5 | 0.22 | 50% |
| okra | 10.9 | 0.22 | 50% |
| chives | 10.7 | 0.3 | 48% |
| seaweed (laver) | 10.5 | 0.35 | 80% |
| escarole | 10.8 | 0.19 | 24% |
| arugula | 10.7 | 0.25 | 45% |
| chard | 10.6 | 0.19 | 51% |
| lettuce | 10.4 | 0.15 | 50% |
| broccoli | 10.1 | 0.35 | 50% |
| banana pepper | 9.5 | 0.27 | 36% |
| turnip greens | 9.3 | 0.29 | 44% |
| zucchini | 9.3 | 0.17 | 40% |
| almond butter | 0.5 | 6.14 | 16% |
| almonds | 0.5 | 6.07 | 15% |
| sunflower seeds | 1.3 | 5.46 | 15% |
| cauliflower | 8.9 | 0.25 | 50% |
| pili nuts | -1.4 | 7.19 | 7% |
| red peppers | 8.5 | 0.31 | 40% |
| white mushroom | 8.5 | 0.22 | 65% |
| sesame butter | 0.0 | 5.86 | 21% |
| brazil nuts | -1.1 | 6.59 | 9% |
| hazelnuts | -0.7 | 6.29 | 10% |
| pine nuts | -1.4 | 6.73 | 11% |
| celery | 8.1 | 0.18 | 50% |
| flax seed | 0.5 | 5.34 | 12% |
| wheat bran | 5.2 | 2.16 | 38% |
| portabella mushrooms | 7.9 | 0.29 | 55% |
| radicchio | 7.9 | 0.23 | 68% |
| pumpkin seeds | 0.1 | 5.59 | 19% |
| seaweed (kelp) | 7.6 | 0.43 | 77% |
| alfalfa | 7.8 | 0.23 | 19% |
| sesame seeds | -1.1 | 6.31 | 10% |
| macadamia nuts | -2.5 | 7.18 | 6% |
| cucumber | 7.5 | 0.12 | 40% |
| pickles | 7.5 | 0.12 | 40% |
| summer squash | 7.3 | 0.19 | 45% |
| pecans | -2.5 | 6.91 | 6% |
| seaweed (wakame) | 6.8 | 0.45 | 79% |
| peanut butter | -1.4 | 5.9 | 18% |
| butternuts | -1.7 | 6.12 | 17% |
| cabbage | 6.9 | 0.23 | 55% |
| peanuts | -1.6 | 5.99 | 18% |
| spirulina | 6.8 | 0.26 | 70% |
| kale | 6.7 | 0.28 | 60% |
| onions | 6.6 | 0.32 | 65% |
| black beans | 1.9 | 3.41 | 73% |
| shiitake mushroom | 6.3 | 0.39 | 58% |
| cashews | -1.6 | 5.8 | 26% |
| brussel sprouts | 6.3 | 0.42 | 50% |
| walnuts | -2.2 | 6.19 | 13% |
| lupin seeds | 1.3 | 3.71 | 51% |
| pistachio nuts | -1.7 | 5.69 | 22% |
| mung beans | 6.2 | 0.19 | 74% |
| radishes | 6.1 | 0.16 | 42% |
| peas | 5.6 | 0.42 | 65% |
| oat bran | 2.7 | 2.46 | 65% |
| butternut squash | 5.4 | 0.45 | 75% |
| kidney beans | 1.0 | 3.37 | 74% |
| pumpkin | 5.6 | 0.2 | 76% |
| sauerkraut | 5.6 | 0.19 | 39% |
| artichokes | 5.2 | 0.47 | 49% |
macronutrients
The macronutrient split of Jason’s diet is shown in the chart below.
protein
Jason’s protein intake is 2.2g/kg LBM or 140g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.
The table below shows how Jason’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 25 |
| RDI/sedentary | ~11% | 0.8 | 50 |
| typical | ~16% | 1.2 | 75 |
| minimum nutrient optimiser | ~24% | 1.8 | 90 |
| Jason | 19% | 2.22 | 140 |
macro targets
While Jason’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 | 215 |
| fat (g) | 25 | 135 |
| carbs (g) | 0 | 135 |
| energy (calories) | 2100 |
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 Jason’s food log based on the harder to find 50% of the essential nutrients. Jason’s most nutrient dense day is January 13 2018 while his least nutrient-dense day is January 13 2018.
best and worst days
Jason’s food diary for the best and worst days are shown below for comparison. Jason 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) |
|---|---|
| Silk, Almond Coconut Blend, Refrigerated, Unsweetened | 35 |
| Promix, Grass-Fed Whey Protein, Unflavored | 60 |
| Wyman's Of Maine, Fresh Triple Berry Blend | 70 |
| FlaxPlus, Flax Seeds, Brown, Ground | 35 |
| Tomato Raw, Includes Cherry, Grape, Roma | 18 |
| Coffee, Prepared From Grounds | 6 |
| Whole Wheat Bread, Homemade or Bakery | 277 |
| Kerrygold, Reserve Cheddar | 220 |
| Dijon Mustard | 5 |
| Apple, Fresh, With Skin | 95 |
| Coffee, Prepared From Grounds | 6 |
| Eggs, Cooked | 68 |
| Clarified butter, Butter Oil | 37 |
| Kale, Cooked from Fresh | 9 |
| Celery, Cooked | 1 |
| Carrots, Cooked From Fresh | 10 |
| Sweet Potato, Boiled | 48 |
| Quinoa, Cooked | 56 |
| Chicken Broth, Bouillon or Consomme, Homemade | 52 |
| Zucchini, Cooked from Fresh | 8 |
| Garbanzo Beans, Canned, Drained and Rinsed | 53 |
| Thorne Research, Super EPA | 10 |
| Banana, Fresh | 105 |
| Tcho, Dark Chocolate | 79 |
| Hammer Nutrition Hammer Bar Coconut Chocolate Chip | 220 |
| Mixed Nuts, without Peanuts, Salted | 443 |
| Chili with Beans, Meat, Homemade | 483 |
| Sour Cream | 28 |
| Macaroni and Cheese, Homemade | 446 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Silk, Almond Coconut Blend, Refrigerated, Unsweetened | 35 |
| Promix, Grass-Fed Whey Protein, Unflavored | 60 |
| Wyman's Of Maine, Fresh Triple Berry Blend | 70 |
| FlaxPlus, Flax Seeds, Brown, Ground | 35 |
| Tomato Raw, Includes Cherry, Grape, Roma | 18 |
| Coffee, Prepared From Grounds | 6 |
| Whole Wheat Bread, Homemade or Bakery | 277 |
| Kerrygold, Reserve Cheddar | 220 |
| Dijon Mustard | 5 |
| Apple, Fresh, With Skin | 95 |
| Coffee, Prepared From Grounds | 6 |
| Eggs, Cooked | 68 |
| Clarified butter, Butter Oil | 37 |
| Kale, Cooked from Fresh | 9 |
| Celery, Cooked | 1 |
| Carrots, Cooked From Fresh | 10 |
| Sweet Potato, Boiled | 48 |
| Quinoa, Cooked | 56 |
| Chicken Broth, Bouillon or Consomme, Homemade | 52 |
| Zucchini, Cooked from Fresh | 8 |
| Garbanzo Beans, Canned, Drained and Rinsed | 53 |
| Thorne Research, Super EPA | 10 |
| Banana, Fresh | 105 |
| Tcho, Dark Chocolate | 79 |
| Hammer Nutrition Hammer Bar Coconut Chocolate Chip | 220 |
| Mixed Nuts, without Peanuts, Salted | 443 |
| Chili with Beans, Meat, Homemade | 483 |
| Sour Cream | 28 |
| Macaroni and Cheese, Homemade | 446 |
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 athletic performance
The meals listed below will provide more of the nutrients Jason is not getting in large quantities while also helping with his goal of athletic performance.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- potassium caramel salted coffee
- optimised electrolyte mix
- roo burgers, asparagus, avo & cucumber
- broccoli, egg white, mackerel, oysters & sauerkraut
- lemon vegetables
- broccoli soup
- eggs, sardines, oysters & broccoli
- cod, veggies & pickles
- cruciferous juice
- Hulk green smoothie
- roast turmeric cauliflower
- cauliflower & spinach soup
- arugula salad
- super salad with golden turmeric dressing
- sautéed spinach with bacon
- cauliflower soup
- halibut with mixed salad & seeds
- sautéed spinach & mushrooms
- chicken breast, mushrooms, broccoli, spinach, asparagus
- baked kale chips
- mango & zucchini lettuce wraps
- quinoa stuffed peppers
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- eggs in a vege nest with ham
- arugula, chicory, sauerkraut & prosciutto
- salmon, broccoli & vege
- green juice
- salmon, asparagus, spinach & mushroom
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances