recommended approach
The food and meal lists in this report have been tailored to help Fiona get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.
| 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 Fiona’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Fiona 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 Fiona’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 52% | |
| Iron | 62% | |
| Vitamin E | 70% | |
| Thiamin (B1) | 81% | |
| Potassium | 85% | |
| Magnesium | 90% | |
| Sodium | 93% | |
| Zinc | 95% | |
| Manganese | 97% | |
| Vitamin C | 102% | |
| Vitamin D | 108% | |
| Copper | 111% | |
| Phosphorus | 114% |
optimal foods for you
The foods listed below will provide Fiona with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 |
|---|---|---|---|
| 1.8 | 0.41 | 64% | |
| lamb liver | 1.8 | 1.68 | 48% |
| beef tripe | 1.3 | 1.03 | 55% |
| mozzarella (non fat) | 1.3 | 1.41 | 55% |
| lean pastrami | 1.0 | 0.95 | 72% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 3.4 | 1.3 | 54% |
| fish roe | 3.3 | 1.43 | 47% |
| crab | 2.6 | 0.83 | 71% |
| oysters | 2.4 | 1.02 | 59% |
| mussel | 2.0 | 0.86 | 63% |
| lobster | 1.9 | 0.89 | 71% |
| crayfish | 1.6 | 0.82 | 67% |
| trout | 1.7 | 1.68 | 45% |
| sturgeon | 1.4 | 1.35 | 49% |
| white fish | 1.2 | 1.08 | 70% |
| halibut | 1.2 | 1.11 | 66% |
| salmon | 1.4 | 1.56 | 52% |
| pollock | 1.1 | 1.11 | 69% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 12.3 | 0.11 | 65% |
| spinach | 11.1 | 0.23 | 49% |
| beet greens | 10.8 | 0.22 | 35% |
| mustard greens | 10.3 | 0.27 | 36% |
| chicory greens | 9.7 | 0.23 | 23% |
| parsley | 9.5 | 0.36 | 48% |
| endive | 9.4 | 0.17 | 7% |
| coriander | 9.3 | 0.23 | 30% |
| amaranth leaves | 9.3 | 0.21 | 86% |
| chard | 9.1 | 0.19 | 51% |
| chinese cabbage | 8.3 | 0.12 | 54% |
| turnip greens | 8.3 | 0.29 | 44% |
| asparagus | 8.0 | 0.22 | 50% |
| okra | 7.7 | 0.22 | 50% |
| chives | 7.6 | 0.3 | 48% |
| arugula | 7.6 | 0.25 | 45% |
| lettuce | 7.1 | 0.15 | 50% |
| escarole | 7.0 | 0.19 | 24% |
| banana pepper | 6.6 | 0.27 | 36% |
| broccoli | 6.4 | 0.35 | 50% |
| kale | 6.3 | 0.28 | 60% |
| seaweed (laver) | 6.1 | 0.35 | 80% |
| zucchini | 5.9 | 0.17 | 40% |
| summer squash | 5.8 | 0.19 | 45% |
| pickles | 5.7 | 0.12 | 40% |
| cucumber | 5.7 | 0.12 | 40% |
| radicchio | 5.5 | 0.23 | 68% |
| red peppers | 5.5 | 0.31 | 40% |
| cabbage | 5.2 | 0.23 | 55% |
| rhubarb | 4.9 | 0.21 | 55% |
| celery | 4.7 | 0.18 | 50% |
| seaweed (kelp) | 4.8 | 0.43 | 77% |
| yeast extract spread | 5.6 | 1.85 | 59% |
| butternut squash | 4.8 | 0.45 | 75% |
| pumpkin | 4.7 | 0.2 | 76% |
| onions | 4.7 | 0.32 | 65% |
| cauliflower | 4.6 | 0.25 | 50% |
| collards | 4.7 | 0.33 | 37% |
| alfalfa | 4.6 | 0.23 | 19% |
| spirulina | 4.4 | 0.26 | 70% |
| seaweed (wakame) | 4.4 | 0.45 | 79% |
| winter squash | 4.3 | 0.4 | 69% |
| wheat bran | 5.1 | 2.16 | 38% |
| sauerkraut | 3.9 | 0.19 | 39% |
| coconut water | 3.9 | 0.19 | 66% |
| snap beans | 3.8 | 0.15 | 58% |
| radishes | 3.8 | 0.16 | 42% |
| jalapeno peppers | 3.7 | 0.27 | 37% |
| red cabbage | 3.7 | 0.29 | 55% |
| peas | 3.7 | 0.42 | 65% |
| artichokes | 3.7 | 0.47 | 49% |
| white mushroom | 3.5 | 0.22 | 65% |
| mung beans | 3.5 | 0.19 | 74% |
| lemongrass | 3.6 | 0.99 | 93% |
| turnips | 3.1 | 0.21 | 51% |
| portabella mushrooms | 3.1 | 0.29 | 55% |
| brussel sprouts | 3.1 | 0.42 | 50% |
| shiitake mushroom | 3.0 | 0.39 | 58% |
| pinto beans | 2.9 | 0.22 | 83% |
| eggplant | 2.9 | 0.25 | 34% |
| blackberries | 2.4 | 0.43 | 27% |
| strawberries | 2.2 | 0.32 | 49% |
| oat bran | 3.4 | 2.46 | 65% |
| chayote | 2.2 | 0.24 | 40% |
| carrots | 2.2 | 0.41 | 64% |
| soybeans (sprouted) | 2.4 | 0.81 | 49% |
| celeriac | 2.1 | 0.42 | 72% |
| kiwifruit | 2.1 | 0.61 | 55% |
| mulberries | 2.0 | 0.43 | 74% |
| cantaloupe | 1.8 | 0.34 | 70% |
| turnips | 1.5 | 0.22 | 61% |
| beets | 1.5 | 0.43 | 70% |
| raspberries | 1.3 | 0.52 | 30% |
| grapefruit | 1.0 | 0.3 | 83% |
| leeks | 1.1 | 0.61 | 83% |
| oranges | 0.9 | 0.46 | 77% |
| tofu | 1.1 | 0.83 | 34% |
| lima beans | 1.2 | 1.13 | 70% |
| edamame | 1.2 | 1.21 | 41% |
| limes | 0.7 | 0.3 | 70% |
| apricots | 0.7 | 0.48 | 71% |
| grapefruit | 0.6 | 0.33 | 85% |
macronutrients
The macronutrient split of Fiona’s diet is shown in the chart below.
macro targets
While Fiona’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) | 145 | 200 |
| fat (g) | 20 | 60 |
| carbs (g) | 0 | 60 |
| energy (calories) | 1350 |
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 Fiona’s food log based on the harder to find 50% of the essential nutrients. Fiona’s most nutrient dense day is March 16 2021 while her least nutrient-dense day is May 29 2021.
best and worst days
Fiona’s food diary for the best and worst days are shown below for comparison. Fiona 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 weight loss
The meals listed below will provide more of the nutrients Fiona is not getting in large quantities while also helping with her goal of fat loss.
- optimised electrolyte mix
- lemon vegetables
- eggs, sardines, oysters & broccoli
- broccoli soup
- potassium caramel salted coffee
- cod, veggies & pickles
- Hulk green smoothie
- lean burgers, spinach & mushrooms
- quick fish salad with mussels
- cruciferous juice
- halibut with mixed salad & seeds
- cauliflower & spinach soup
- cauliflower soup
- roast turmeric cauliflower
- salmon & salad bowl
- green juice
- baked kale chips
- sautéed spinach with bacon
- quinoa stuffed peppers
- arugula salad
- chicken liver mushroom pate
- spinach, cottage cheese & protein sludge
- sautéed spinach & mushrooms
- arugula, chicory, sauerkraut & prosciutto
- roo burgers, asparagus, avo & cucumber
- medium fat spinach omelette
- mushroom & asparagus egg white omelette with greens & ham
- Ketogains protein pudding
- aubergine gratin
- green breakfast salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances