recommended approach
The food and meal lists in this report have been tailored to help Timothy get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management with a low insulin load diet 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 Timothy’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Timothy 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 Timothy’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, hypertension, inflammation, low testosterone, headaches.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 3% | |
| Vitamin E | 30% | |
| Vitamin C | 35% | |
| Sodium | 41% | |
| Calcium | 45% | |
| Zinc | 45% | |
| Manganese | 60% | |
| Magnesium | 64% | |
| Thiamin (B1) | 67% | |
| Potassium | 80% | |
| Folate | 85% | |
| Panto Acid (B5) | 92% | |
| Copper | 94% |
optimal foods for you
The foods listed below will provide Timothy with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 4.9 | 1.3 | 54% |
| oysters | 2.5 | 1.02 | 59% |
| mussel | 1.9 | 0.86 | 63% |
| crab | 3.1 | 0.83 | 71% |
| crayfish | 1.6 | 0.82 | 67% |
| lobster | 2.5 | 0.89 | 71% |
| abalone | 0.0 | 1.89 | 57% |
| shrimp | 0.3 | 1.19 | 69% |
| octopus | 0.1 | 1.64 | 71% |
| clam | -1.3 | 1.42 | 73% |
| molluscs | -1.2 | 0.69 | 77% |
| scallop | -1.1 | 1.11 | 77% |
| welk | 0.0 | 2.75 | 82% |
macronutrients
The macronutrient split of Timothy’s diet is shown in the chart below.
protein
Timothy’s protein intake is 2.1g/kg LBM or 125g/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 Timothy’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 | 23 |
| RDI/sedentary | ~11% | 0.8 | 47 |
| typical | ~16% | 1.2 | 70 |
| minimum nutrient optimiser | ~24% | 1.8 | 80 |
| Timothy | 43% | 2.13 | 125 |
macro targets
While Timothy’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 | 190 |
| fat (g) | 25 | 150 |
| carbs (g) | 0 | 80 |
| energy (calories) | 2000 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
Timothy’s food diary indicates he is eating 1195 calories per day with an insulin load of 108g/day and with 36% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Timothy’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.
| approach | % insulinogenic | insulin load (g) | net carbs (g) |
|---|---|---|---|
| typical SAD | 54% | 338 | 281 |
| average optimiser | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| Timothy | 36% | 108 | 39 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Timothy’s food log based on the harder to find 50% of the essential nutrients. Timothy’s most nutrient dense day is May 17 2018 while his least nutrient-dense day is May 17 2018.
best and worst days
Timothy’s food diary for the best and worst days are shown below for comparison. Timothy 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) |
|---|---|
| Chia Seeds | 49 |
| Lettuce, Romaine or Cos | 16 |
| Chicken Breast, Skin Removed Before Cooking | 245 |
| Tomato Raw, Includes Cherry, Grape, Roma | 8 |
| Coconut Oil | 41 |
| Twinings, Tea, Lemon & Ginger | 5 |
| Orgain, Organic Protein Plant Based Powder, Creamy Chocolate Fudge | 150 |
| Kefir | 159 |
| Chicken Breast, Skin Eaten | 261 |
| Zucchini, Cooked from Fresh | 15 |
| Cucumber, Raw, Without Peel | 24 |
| GT's Kombucha, Kombucha, Gingerade, Classic Kombucha | 30 |
| Peanut Butter, Unsalted | 193 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Chia Seeds | 49 |
| Lettuce, Romaine or Cos | 16 |
| Chicken Breast, Skin Removed Before Cooking | 245 |
| Tomato Raw, Includes Cherry, Grape, Roma | 8 |
| Coconut Oil | 41 |
| Twinings, Tea, Lemon & Ginger | 5 |
| Orgain, Organic Protein Plant Based Powder, Creamy Chocolate Fudge | 150 |
| Kefir | 159 |
| Chicken Breast, Skin Eaten | 261 |
| Zucchini, Cooked from Fresh | 15 |
| Cucumber, Raw, Without Peel | 24 |
| GT's Kombucha, Kombucha, Gingerade, Classic Kombucha | 30 |
| Peanut Butter, Unsalted | 193 |
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 diabetes management
The meals listed below will provide more of the nutrients Timothy is not getting in large quantities while also helping with his goal of blood sugar management.
- lean burgers, spinach & mushrooms
- eggs, sardines, oysters & broccoli
- chicken liver mushroom pate
- broccoli soup
- lemon vegetables
- optimised electrolyte mix
- roo burgers, asparagus, avo & cucumber
- cauliflower soup
- Hulk green smoothie
- sautéed spinach with bacon
- broccoli, egg white, mackerel, oysters & sauerkraut
- cod, veggies & pickles
- halibut with mixed salad & seeds
- cauliflower & spinach soup
- quick fish salad with mussels
- baked kale chips
- arugula salad
- salmon & salad bowl
- cruciferous juice
- potassium caramel salted coffee
- eggs in a vege nest with ham
- roast turmeric cauliflower
- medium fat spinach omelette
- arugula, chicory, sauerkraut & prosciutto
- parsley & spinach salad
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- avocado, spinach & walnut salad
- sautéed spinach with bacon & egg
- green breakfast salad
- salmon, broccoli & vege
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances