recommended approach
The food and meal lists in this report have been tailored to help Dianne 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 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 Dianne’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Dianne 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 Dianne’s 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: asthma, depression, dyslipedimia, fatigue, female infertility, hypertension, hypothyroidism, inflammation, methylation, insomnia, short telomeres, headaches, fibromyalgia, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Sodium | 39% | |
| Calcium | 49% | |
| Phosphorus | 53% | |
| Iron | 66% | |
| Potassium | 90% | |
| Copper | 102% | |
| Vitamin D | 147% | |
| Methionine | 152% | |
| Histidine | 154% | |
| Folate | 164% | |
| Valine | 165% | |
| Lysine | 168% | |
| Tyrosine | 169% |
optimal foods for you
The foods listed below will provide Dianne 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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| beef liver | 9.2 | 1.75 | 60% |
| veal liver | 8.7 | 1.92 | 55% |
| chicken breast | 9.2 | 1.48 | 60% |
| porterhouse steak (fat trimmed) | 8.4 | 1.45 | 50% |
| beef tripe | 8.6 | 1.03 | 55% |
| beef heart | 7.8 | 1.79 | 52% |
| veal | 8.7 | 1.51 | 65% |
| beef kidney | 7.9 | 1.57 | 52% |
| chicken liver | 7.6 | 1.72 | 50% |
| beef roast | 7.3 | 1.78 | 48% |
| pork chops | 7.6 | 1.74 | 54% |
| pork shoulder | 7.8 | 1.62 | 56% |
| leg ham | 7.8 | 1.65 | 56% |
| ground pork | 7.4 | 1.85 | 54% |
| lamb liver | 7.2 | 1.68 | 48% |
| lamb kidney | 7.5 | 1.12 | 52% |
| bison | 6.8 | 1.71 | 53% |
| lamb heart | 6.5 | 1.61 | 48% |
| rib eye fillet | 6.0 | 1.99 | 45% |
| pork liver | 7.0 | 1.65 | 59% |
| chuck steak | 6.3 | 1.94 | 51% |
| lamb shank | 6.0 | 1.96 | 48% |
| roast beef | 5.2 | 2.19 | 38% |
| egg white | 8.2 | 0.52 | 74% |
| turkey liver | 5.7 | 1.89 | 47% |
| sirloin steak (lean) | 6.3 | 1.77 | 57% |
| ground beef (lean) | 6.5 | 1.44 | 60% |
| top round steak | 5.9 | 2.09 | 56% |
| chicken drumstick | 5.3 | 1.49 | 47% |
| roast pork | 4.3 | 1.99 | 41% |
| pork (lean) | 4.4 | 2.09 | 44% |
| veal loin | 4.8 | 1.75 | 48% |
| pork ribs | 4.0 | 2.16 | 39% |
| pork loin | 4.2 | 1.93 | 41% |
| lamb sweetbread | 4.5 | 1.44 | 43% |
| lamb lungs | 5.0 | 0.95 | 58% |
| lamb (lean) | 3.8 | 1.44 | 43% |
| elk | 3.1 | 1.93 | 44% |
| lamb chop | 2.7 | 2.34 | 42% |
| beef rib eye steak | 2.0 | 2.48 | 32% |
| turkey heart | 3.1 | 1.74 | 47% |
| beef brisket | 1.9 | 2.44 | 37% |
| turkey | 2.8 | 1.89 | 50% |
| rotisserie chicken drumstick | 1.9 | 2.06 | 39% |
| sirloin steak | 1.3 | 2.43 | 36% |
| beef shortribs | 0.8 | 2.95 | 33% |
| flank, steak | 0.9 | 2.63 | 32% |
| beef brisket | 0.8 | 2.8 | 33% |
| beef loin, top loin | 1.0 | 2.5 | 34% |
| ground turkey | 0.7 | 2.58 | 30% |
| lamb leg | 0.7 | 2.58 | 31% |
| chicken | 1.2 | 2.19 | 36% |
| beef brisket, flat half | 0.3 | 2.98 | 31% |
| beef rib, eye | 0.6 | 2.65 | 32% |
| rotisserie chicken thigh | 1.4 | 1.93 | 39% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| white fish | 11.7 | 1.08 | 70% |
| salmon | 9.6 | 1.56 | 52% |
| cod | 9.7 | 2.9 | 71% |
| halibut | 10.7 | 1.11 | 66% |
| crab | 11.0 | 0.83 | 71% |
| lobster | 10.5 | 0.89 | 71% |
| crayfish | 10.2 | 0.82 | 67% |
| fish roe | 8.3 | 1.43 | 47% |
| whiting | 9.4 | 1.16 | 66% |
| rockfish | 9.4 | 1.09 | 66% |
| pollock | 9.5 | 1.11 | 69% |
| haddock | 9.4 | 1.16 | 71% |
| flounder | 8.8 | 0.86 | 57% |
| trout | 6.9 | 1.68 | 45% |
| sturgeon | 7.3 | 1.35 | 49% |
| shrimp | 8.4 | 1.19 | 69% |
| perch | 8.0 | 0.96 | 62% |
| orange roughy | 8.3 | 1.05 | 70% |
| tuna | 5.9 | 1.84 | 52% |
| anchovy | 4.9 | 2.1 | 44% |
| sardine | 4.0 | 2.08 | 38% |
| welk | 5.9 | 2.75 | 82% |
| octopus | 5.9 | 1.64 | 71% |
| clam | 6.0 | 1.42 | 73% |
| mackerel | 1.3 | 3.05 | 14% |
| herring | 2.4 | 2.17 | 36% |
| caviar | 0.9 | 2.64 | 33% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| seaweed (laver) | 9.9 | 0.35 | 80% |
| spirulina | 9.1 | 0.26 | 70% |
| spinach | 7.9 | 0.23 | 49% |
| watercress | 8.5 | 0.11 | 65% |
| turnip greens | 6.5 | 0.29 | 44% |
| coriander | 5.0 | 0.23 | 30% |
| alfalfa | 4.2 | 0.23 | 19% |
| chicory greens | 3.3 | 0.23 | 23% |
| arugula | 4.3 | 0.25 | 45% |
| endive | 2.0 | 0.17 | 7% |
| mustard greens | 3.0 | 0.27 | 36% |
| chives | 3.4 | 0.3 | 48% |
| sesame butter | -2.2 | 5.86 | 21% |
| asparagus | 3.3 | 0.22 | 50% |
| chinese cabbage | 3.6 | 0.12 | 54% |
macronutrients
The macronutrient split of Dianne’s diet is shown in the chart below.
macro targets
While Dianne’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) | 80 | 195 |
| fat (g) | 20 | 110 |
| carbs (g) | 0 | 100 |
| energy (calories) | 1700 |
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 Dianne’s food log based on the harder to find 50% of the essential nutrients. Dianne’s most nutrient dense day is March 08 2020 while her least nutrient-dense day is April 26 2021.
best and worst days
Dianne’s food diary for the best and worst days are shown below for comparison. Dianne 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 maintenance
The meals listed below will provide more of the nutrients Dianne is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
- turkey & spinach egg white omelette
- Popeye bowl
- halibut with mixed salad & seeds
- Hulk green smoothie
- prawn & stir fry vege
- shrimp fajitas taco
- pan fried fish, olive & tomato salad (lean)
- spicy sriracha shrimp & crispy cabbage
- Ahi tuna & asparagus
- spinach, cottage cheese & protein sludge
- baked kale chips
- chicken liver mushroom pate
- surf & turf
- tuna, salad & sprouts
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- quick tuna salad
- cod, veggies & pickles
- seared tuna on bok choy
- garlic & chilli prawns
- low fat spinach muffins
- Ketogains protein pudding
- chicken breast, mushrooms, broccoli, spinach, asparagus
- eggs, sardines, oysters & broccoli
- chinese prawn & cabbage stir fry
- garlic & chilli prawns
- baked snapper & salad
- smoked salmon plate
- PSMF green smoothie
- green breakfast salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances