recommended approach
The food and meal lists in this report have been tailored to help Debbie 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.
| 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 Debbie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Debbie 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 Debbie’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: fatigue, insomnia, headaches.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin C | 20% | |
| Vitamin K1 | 29% | |
| Vitamin D | 30% | |
| Iron | 40% | |
| Vitamin E | 41% | |
| Calcium | 44% | |
| Folate | 44% | |
| Magnesium | 47% | |
| Manganese | 48% | |
| Potassium | 50% | |
| Vitamin A | 64% | |
| Copper | 79% | |
| Phosphorus | 82% |
optimal foods for you
The foods listed below will provide Debbie 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 |
|---|---|---|---|
| veal liver | 4.4 | 1.92 | 55% |
| beef liver | 4.3 | 1.75 | 60% |
| turkey liver | 3.6 | 1.89 | 47% |
| lamb liver | 3.1 | 1.68 | 48% |
| lamb | -1.7 | 6.39 | 4% |
| chicken liver | 2.9 | 1.72 | 50% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 4.9 | 1.3 | 54% |
| mackerel | 0.7 | 3.05 | 14% |
| fish roe | 3.1 | 1.43 | 47% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 16.8 | 0.23 | 23% |
| coriander | 16.2 | 0.23 | 30% |
| spinach | 16.4 | 0.23 | 49% |
| beet greens | 15.3 | 0.22 | 35% |
| mustard greens | 14.9 | 0.27 | 36% |
| endive | 13.6 | 0.17 | 7% |
| watercress | 16.2 | 0.11 | 65% |
| parsley | 14.9 | 0.36 | 48% |
| chard | 14.8 | 0.19 | 51% |
| turnip greens | 13.9 | 0.29 | 44% |
| chives | 13.6 | 0.3 | 48% |
| arugula | 12.9 | 0.25 | 45% |
| escarole | 11.7 | 0.19 | 24% |
| chinese cabbage | 12.7 | 0.12 | 54% |
| amaranth leaves | 13.6 | 0.21 | 86% |
| lettuce | 11.7 | 0.15 | 50% |
| kale | 11.3 | 0.28 | 60% |
| broccoli | 10.5 | 0.35 | 50% |
| asparagus | 10.4 | 0.22 | 50% |
| radicchio | 10.9 | 0.23 | 68% |
| collards | 9.0 | 0.33 | 37% |
| seaweed (laver) | 10.0 | 0.35 | 80% |
| red peppers | 8.2 | 0.31 | 40% |
| okra | 8.7 | 0.22 | 50% |
| onions | 9.0 | 0.32 | 65% |
| banana pepper | 7.3 | 0.27 | 36% |
| celery | 7.9 | 0.18 | 50% |
| cabbage | 7.5 | 0.23 | 55% |
| zucchini | 6.6 | 0.17 | 40% |
| alfalfa | 5.6 | 0.23 | 19% |
| brussel sprouts | 6.8 | 0.42 | 50% |
| summer squash | 6.5 | 0.19 | 45% |
| sesame butter | 2.0 | 5.86 | 21% |
| sauerkraut | 5.9 | 0.19 | 39% |
| almonds | 1.4 | 6.07 | 15% |
| almond butter | 1.3 | 6.14 | 16% |
| jalapeno peppers | 5.7 | 0.27 | 37% |
| sunflower seeds | 1.7 | 5.46 | 15% |
| cauliflower | 6.3 | 0.25 | 50% |
| seaweed (wakame) | 7.4 | 0.45 | 79% |
| cucumber | 5.8 | 0.12 | 40% |
| pickles | 5.8 | 0.12 | 40% |
| hazelnuts | 0.8 | 6.29 | 10% |
| pumpkin | 7.2 | 0.2 | 76% |
| butternut squash | 6.9 | 0.45 | 75% |
| seaweed (kelp) | 6.9 | 0.43 | 77% |
| wheat bran | 4.2 | 2.16 | 38% |
| winter squash | 6.4 | 0.4 | 69% |
| artichokes | 5.5 | 0.47 | 49% |
| snap beans | 5.9 | 0.15 | 58% |
| radishes | 5.2 | 0.16 | 42% |
| pumpkin seeds | 1.0 | 5.59 | 19% |
| brazil nuts | -0.1 | 6.59 | 9% |
| yeast extract spread | 4.9 | 1.85 | 59% |
| pili nuts | -0.7 | 7.19 | 7% |
| rhubarb | 5.5 | 0.21 | 55% |
| pine nuts | -0.3 | 6.73 | 11% |
| flax seed | 0.3 | 5.34 | 12% |
| sesame seeds | -0.6 | 6.31 | 10% |
| blackberries | 3.5 | 0.43 | 27% |
| eggplant | 3.7 | 0.25 | 34% |
| red cabbage | 4.3 | 0.29 | 55% |
| edamame | 3.2 | 1.21 | 41% |
| macadamia nuts | -1.9 | 7.18 | 6% |
| pecans | -1.8 | 6.91 | 6% |
| butternuts | -0.9 | 6.12 | 17% |
| mung beans | 5.1 | 0.19 | 74% |
| walnuts | -1.1 | 6.19 | 13% |
| peanut butter | -0.8 | 5.9 | 18% |
| portabella mushrooms | 4.1 | 0.29 | 55% |
| peanuts | -0.9 | 5.99 | 18% |
| cashews | -0.6 | 5.8 | 26% |
| carrots | 4.3 | 0.41 | 64% |
| peas | 4.2 | 0.42 | 65% |
macronutrients
The macronutrient split of Debbie’s diet is shown in the chart below.
macro targets
While Debbie’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 | 175 |
| fat (g) | 20 | 95 |
| carbs (g) | 0 | 100 |
| energy (calories) | 1550 |
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 Debbie’s food log based on the harder to find 50% of the essential nutrients. Debbie’s most nutrient dense day is June 26 2020 while her least nutrient-dense day is June 24 2020.
best and worst days
Debbie’s food diary for the best and worst days are shown below for comparison. Debbie 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 Debbie is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
- baked kale chips
- optimised electrolyte mix
- lemon vegetables
- cod, veggies & pickles
- broccoli soup
- cauliflower & spinach soup
- lean burgers, spinach & mushrooms
- sautéed spinach with bacon
- green juice
- Hulk green smoothie
- sautéed spinach & mushrooms
- cruciferous juice
- quinoa stuffed peppers
- medium fat spinach omelette
- quick fish salad with mussels
- parsley & spinach salad
- Popeye bowl
- mango & zucchini lettuce wraps
- cauliflower soup
- halibut with mixed salad & seeds
- arugula salad
- salmon, chicory, sauerkraut & greens
- salmon & salad bowl
- potassium caramel salted coffee
- roast turmeric cauliflower
- chicken breast, mushrooms, broccoli, spinach, asparagus
- sautéed kale
- sautéed spinach with bacon & egg
- eggs in a vege nest with ham
- kaleslaw
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances