recommended approach
The food and meal lists in this report have been tailored to help Noora get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of athletic performance 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 Noora’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Noora 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 Noora’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: high estrogen, fatigue, hypothyroidism.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 143% | |
| Potassium | 264% | |
| Folate | 267% | |
| Sodium | 270% | |
| Phosphorus | 277% |
optimal foods for you
The foods listed below will provide Noora with the nutrients that she is currently not getting in large amounts while also aligning with her 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 |
|---|---|---|---|
| lamb | -0.8 | 6.39 | 4% |
| chicken liver | 1.7 | 1.72 | 50% |
| turkey liver | 1.4 | 1.89 | 47% |
| veal liver | 1.2 | 1.92 | 55% |
| beef liver | 1.0 | 1.75 | 60% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| cod | 0.5 | 2.9 | 71% |
| mollusks conch | 1.1 | 1.3 | 54% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| arugula | 6.0 | 0.25 | 45% |
| spinach | 6.0 | 0.23 | 49% |
| amaranth leaves | 6.0 | 0.21 | 86% |
| chinese cabbage | 6.0 | 0.12 | 54% |
| chicory greens | 5.9 | 0.23 | 23% |
| parsley | 5.6 | 0.36 | 48% |
| chives | 5.2 | 0.3 | 48% |
| endive | 5.2 | 0.17 | 7% |
| coriander | 5.2 | 0.23 | 30% |
| escarole | 4.9 | 0.19 | 24% |
| yeast extract spread | 3.9 | 1.85 | 59% |
| lettuce | 4.9 | 0.15 | 50% |
| seaweed (laver) | 4.7 | 0.35 | 80% |
| turnip greens | 4.6 | 0.29 | 44% |
| celery | 4.6 | 0.18 | 50% |
| onions | 4.5 | 0.32 | 65% |
| watercress | 4.6 | 0.11 | 65% |
| okra | 4.5 | 0.22 | 50% |
| beet greens | 4.4 | 0.22 | 35% |
| cucumber | 4.4 | 0.12 | 40% |
| pickles | 4.4 | 0.12 | 40% |
| asparagus | 4.3 | 0.22 | 50% |
| cauliflower | 4.2 | 0.25 | 50% |
| radicchio | 4.1 | 0.23 | 68% |
| broccoli | 3.9 | 0.35 | 50% |
| mustard greens | 4.0 | 0.27 | 36% |
| radishes | 3.9 | 0.16 | 42% |
| rhubarb | 3.8 | 0.21 | 55% |
| seaweed (kelp) | 3.6 | 0.43 | 77% |
| cabbage | 3.6 | 0.23 | 55% |
| chard | 3.5 | 0.19 | 51% |
| beets | 3.3 | 0.43 | 70% |
| zucchini | 3.5 | 0.17 | 40% |
| brussel sprouts | 3.3 | 0.42 | 50% |
| sauerkraut | 3.4 | 0.19 | 39% |
| sesame butter | 0.0 | 5.86 | 21% |
| pili nuts | -0.8 | 7.19 | 7% |
| seaweed (wakame) | 3.1 | 0.45 | 79% |
| artichokes | 3.0 | 0.47 | 49% |
| macadamia nuts | -1.0 | 7.18 | 6% |
| summer squash | 3.1 | 0.19 | 45% |
| almond butter | -0.5 | 6.14 | 16% |
| pecans | -1.0 | 6.91 | 6% |
| edamame | 2.4 | 1.21 | 41% |
| brazil nuts | -0.8 | 6.59 | 9% |
| pine nuts | -0.9 | 6.73 | 11% |
| red cabbage | 2.8 | 0.29 | 55% |
| hazelnuts | -0.7 | 6.29 | 10% |
| sunflower seeds | -0.2 | 5.46 | 15% |
| banana pepper | 2.8 | 0.27 | 36% |
| almonds | -0.6 | 6.07 | 15% |
| kale | 2.7 | 0.28 | 60% |
| peanuts | -0.6 | 5.99 | 18% |
| sesame seeds | -0.8 | 6.31 | 10% |
| pistachio nuts | -0.6 | 5.69 | 22% |
| snap beans | 2.7 | 0.15 | 58% |
| walnuts | -0.9 | 6.19 | 13% |
| flax seed | -0.4 | 5.34 | 12% |
| shallots | 0.7 | 3.48 | 80% |
| butternuts | -0.9 | 6.12 | 17% |
| pumpkin seeds | -0.7 | 5.59 | 19% |
| red peppers | 2.4 | 0.31 | 40% |
| collards | 2.4 | 0.33 | 37% |
| eggplant | 2.4 | 0.25 | 34% |
| cashews | -0.8 | 5.8 | 26% |
| lemongrass | 1.9 | 0.99 | 93% |
| white mushroom | 2.3 | 0.22 | 65% |
| turnips | 2.3 | 0.21 | 51% |
| pumpkin | 2.3 | 0.2 | 76% |
| portabella mushrooms | 2.2 | 0.29 | 55% |
| mung beans | 2.2 | 0.19 | 74% |
| butternut squash | 2.1 | 0.45 | 75% |
| coconut water | 2.2 | 0.19 | 66% |
| alfalfa | 2.2 | 0.23 | 19% |
| carrots | 1.8 | 0.41 | 64% |
| chayote | 1.8 | 0.24 | 40% |
| winter squash | 1.7 | 0.4 | 69% |
| pinto beans | 1.8 | 0.22 | 83% |
| peas | 1.7 | 0.42 | 65% |
| cantaloupe | 1.7 | 0.34 | 70% |
| soybeans (sprouted) | 1.4 | 0.81 | 49% |
| jalapeno peppers | 1.7 | 0.27 | 37% |
| shiitake mushroom | 1.5 | 0.39 | 58% |
| celeriac | 1.4 | 0.42 | 72% |
macronutrients
The macronutrient split of Noora’s diet is shown in the chart below.
macro targets
While Noora’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) | 125 | 175 |
| fat (g) | 20 | 95 |
| carbs (g) | 0 | 100 |
| 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.
daily nutrient score
The chart below shows a comparison of the nutrient density of Noora’s food log based on the harder to find 50% of the essential nutrients. Noora’s most nutrient dense day is February 23 2020 while her least nutrient-dense day is May 02 2020.
best and worst days
Noora’s food diary for the best and worst days are shown below for comparison. Noora 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) |
|---|---|
| Psyllium Seeds | 3 |
| Hemp Seeds, Hulled | 105 |
| Sesame Seeds, Unhulled, Dried | 97 |
| Stinging Nettles, Blanched, Northern Plains Indians | 20 |
| Ginger, Ground | 17 |
| Bee Pollen | 47 |
| Purasana, Super Food Green Mix Raw Powder | 16 |
| Boreal Berry Farm, Organic Aronia Berries | 22 |
| Currants, Fresh, Black | 30 |
| Beef Stew Meat, Shank, Visible Fat Eaten | 175 |
| Rutabaga, Cooked | 52 |
| Turnip, Cooked | 39 |
| Rosemary, Dried | 4 |
| Thyme, Dried | 3 |
| Kimchi | 6 |
| Beets, Cooked from Fresh | 13 |
| Lettuce, Iceberg | 14 |
| Brussels Sprouts, Cooked from Fresh | 138 |
| Chicken Drumstick, Skin Eaten | 336 |
| Curry Powder | 20 |
| Turmeric, Ground | 29 |
| Orange, Fresh | 77 |
| Chocolate Fennel | 114 |
| Blood flaxseed bread | 180 |
| Maksapasteija 540 gelatiinilla | 106 |
| Red Bell Peppers, Raw | 31 |
| Kiwi Fruit, Green | 85 |
| Ceviche, Marinated Fish or Seafood) | 90 |
| Tomato Raw, Includes Cherry, Grape, Roma | 36 |
| Mango, Fresh | 81 |
| Tattarileipä 230 pinaatti, chia, psyllium | 60 |
| Lettuce, Romaine or Cos | 17 |
| Laskiaispullat, vaahto, tahna ja vadelmat | 376 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Licorice nettle tea | 4 |
| Lamb, Ground | 276 |
| Parsnip, Cooked | 110 |
| Fennel Bulb, Cooked from Fresh | 37 |
| Kimchi | 6 |
| Beets, Cooked from Fresh | 13 |
| Rosemary, Dried | 11 |
| Thyme, Dried | 7 |
| Coconut Flour | 12 |
| Flax Seeds, Not Fortified | 80 |
| Hemp Seeds, Hulled | 88 |
| Spinach, Frozen, Chopped or Leaf, Unprepared | 22 |
| Blueberries, Wild, Frozen | 20 |
| Lowbush Cranberries, Lingonberries, Alaska Native | 22 |
| Psyllium Seeds | 17 |
| Broccoli, Cooked from Frozen | 16 |
| Brussels Sprouts, Cooked from Frozen | 68 |
| Cauliflower, Cooked from Frozen | 30 |
| Chicken Drumstick, Skin Eaten | 404 |
| Turmeric, Ground | 12 |
| Ginger, Ground | 7 |
| Carrot top pesto | 88 |
| Carrot herb spread | 58 |
| Blood graham bread | 233 |
| Cucumber, Raw, With Peel | 30 |
| Pear, Fresh | 100 |
| Vegan Keto Almond Butter Doughnuts | 260 |
| Cocoa Powder, Unsweetened | 11 |
| Oil, Cocoa Butter | 44 |
| Salmon, Atlantic, Farmed, Cooked | 206 |
| Boysenberries, Frozen, Unsweetened | 50 |
| Rye, Whole Grain, Dry | 82 |
| Carrot herb spread | 14 |
| Strawberries, Frozen, Unsweetened | 35 |
| Turnip, Cooked | 22 |
| Rutabaga, Cooked | 30 |
| Carrots, Cooked From Fresh | 35 |
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 Noora is not getting in large quantities while also helping with her goal of athletic performance.
- optimised electrolyte mix
- potassium caramel salted coffee
- lemon vegetables
- broccoli soup
- Hulk green smoothie
- cod, veggies & pickles
- cauliflower & spinach soup
- spinach, cottage cheese & protein sludge
- sautéed spinach with bacon
- mango & zucchini lettuce wraps
- lean burgers, spinach & mushrooms
- cruciferous juice
- chicken liver mushroom pate
- baked kale chips
- cauliflower soup
- medium fat spinach omelette
- Ketogains protein pudding
- sautéed spinach & mushrooms
- greens powder & coconut water
- green juice
- chicken breast, mushrooms, broccoli, spinach, asparagus
- low fat spinach muffins
- arugula, chicory, sauerkraut & prosciutto
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- quinoa stuffed peppers
- Rhonda Patrick Smoothie 1
- arugula salad
- sautéed spinach with bacon & egg
- Popeye bowl
- quick mackerel salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances