recommended approach
The food and meal lists in this report have been tailored to help Steve 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.
| 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 Steve’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Steve 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 Steve’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 44% | |
| Magnesium | 65% | |
| Manganese | 67% | |
| Calcium | 72% | |
| Potassium | 74% | |
| Thiamin (B1) | 88% | |
| Vitamin C | 97% | |
| Zinc | 102% | |
| Folate | 114% | |
| Vitamin E | 121% | |
| Panto Acid (B5) | 129% | |
| Copper | 131% | |
| Phosphorus | 147% |
optimal foods for you
The foods listed below will provide Steve 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 animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| sweetbread | -0.1 | 3.18 | 12% |
| cream | -2.9 | 3.4 | 6% |
| liver sausage | -1.3 | 3.31 | 12% |
| sour cream | -2.6 | 1.98 | 13% |
| lamb | -2.3 | 6.39 | 4% |
| egg yolk | -0.9 | 2.75 | 18% |
| bologna | -2.7 | 3.1 | 11% |
| beef brains | -1.1 | 1.51 | 22% |
| liverwurst | -1.6 | 3.26 | 16% |
| cream cheese | -2.9 | 3.5 | 11% |
| butter | -3.4 | 7.18 | 2% |
| bacon | -2.9 | 4.17 | 11% |
| liver pate | -2.0 | 3.19 | 16% |
| bratwurst | -2.1 | 3.33 | 16% |
| knackwurst | -2.5 | 3.07 | 16% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 0.6 | 3.05 | 14% |
| caviar | 1.9 | 2.64 | 33% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 13.1 | 0.17 | 7% |
| chicory greens | 15.4 | 0.23 | 23% |
| coriander | 14.2 | 0.23 | 30% |
| escarole | 10.8 | 0.19 | 24% |
| beet greens | 13.2 | 0.22 | 35% |
| mustard greens | 11.9 | 0.27 | 36% |
| alfalfa | 7.4 | 0.23 | 19% |
| spinach | 13.8 | 0.23 | 49% |
| parsley | 11.9 | 0.36 | 48% |
| banana pepper | 8.4 | 0.27 | 36% |
| watercress | 15.7 | 0.11 | 65% |
| arugula | 10.5 | 0.25 | 45% |
| turnip greens | 10.1 | 0.29 | 44% |
| asparagus | 11.2 | 0.22 | 50% |
| chard | 11.5 | 0.19 | 51% |
| chives | 10.7 | 0.3 | 48% |
| avocado | 0.1 | 1.6 | 8% |
| zucchini | 7.8 | 0.17 | 40% |
| okra | 10.3 | 0.22 | 50% |
| olives | -1.3 | 1.45 | 3% |
| pickles | 7.2 | 0.12 | 40% |
| cucumber | 7.2 | 0.12 | 40% |
| lettuce | 9.5 | 0.15 | 50% |
| red peppers | 7.2 | 0.31 | 40% |
| chinese cabbage | 10.3 | 0.12 | 54% |
| blackberries | 3.4 | 0.43 | 27% |
| broccoli | 9.2 | 0.35 | 50% |
| sauerkraut | 6.0 | 0.19 | 39% |
| jalapeno peppers | 5.5 | 0.27 | 37% |
| summer squash | 7.5 | 0.19 | 45% |
| eggplant | 4.6 | 0.25 | 34% |
| collards | 5.2 | 0.33 | 37% |
| flax seed | 1.3 | 5.34 | 12% |
| sunflower seeds | 2.2 | 5.46 | 15% |
| cauliflower | 8.1 | 0.25 | 50% |
| radishes | 5.7 | 0.16 | 42% |
| celery | 7.6 | 0.18 | 50% |
| hazelnuts | 0.6 | 6.29 | 10% |
| coconut milk | -2.2 | 2.3 | 8% |
| wheat bran | 5.5 | 2.16 | 38% |
| brazil nuts | -0.1 | 6.59 | 9% |
| coconut cream | -2.1 | 3.3 | 8% |
| almonds | 1.1 | 6.07 | 15% |
| raspberries | 1.7 | 0.52 | 30% |
| corn bran | -2.1 | 2.24 | 12% |
| pili nuts | -0.6 | 7.19 | 7% |
| chayote | 4.1 | 0.24 | 40% |
| almond butter | 1.0 | 6.14 | 16% |
| sesame seeds | -0.5 | 6.31 | 10% |
| coconut meat | -2.4 | 3.54 | 10% |
| artichokes | 6.0 | 0.47 | 49% |
| sesame butter | 1.6 | 5.86 | 21% |
| pumpkin seeds | 0.8 | 5.59 | 19% |
| pecans | -1.7 | 6.91 | 6% |
| pine nuts | -0.5 | 6.73 | 11% |
| macadamia nuts | -1.7 | 7.18 | 6% |
| portabella mushrooms | 7.1 | 0.29 | 55% |
| brussel sprouts | 5.4 | 0.42 | 50% |
| edamame | 3.5 | 1.21 | 41% |
| yeast extract spread | 8.5 | 1.85 | 59% |
| cabbage | 6.5 | 0.23 | 55% |
| tofu | 1.4 | 0.83 | 34% |
| radicchio | 9.4 | 0.23 | 68% |
| kale | 7.4 | 0.28 | 60% |
| walnuts | -1.3 | 6.19 | 13% |
macronutrients
The macronutrient split of Steve’s diet is shown in the chart below.
protein
Steve’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 Steve’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 | 24 |
| RDI/sedentary | ~11% | 0.8 | 48 |
| typical | ~16% | 1.2 | 72 |
| minimum nutrient optimiser | ~24% | 1.8 | 85 |
| Steve | 22% | 2.09 | 125 |
macro targets
While Steve’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) | 85 | 195 |
| fat (g) | 25 | 140 |
| carbs (g) | 0 | 65 |
| energy (calories) | 1850 |
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
Steve’s food diary indicates he is eating 2280 calories per day with an insulin load of 98g/day and with 17% 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 Steve’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 |
| Steve | 17% | 98 | 28 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Steve’s food log based on the harder to find 50% of the essential nutrients. Steve’s most nutrient dense day is January 08 2017 while his least nutrient-dense day is May 08 2018.
best and worst days
Steve’s food diary for the best and worst days are shown below for comparison. Steve 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) |
|---|---|
| scrambled eggs with spinach and sausage | 748 |
| cheese omlette and bacon | 714 |
| ham and asparagus with cauliflower hash browns | 554 |
Worst Day
| food name | energy (kcal) |
|---|---|
| buffalo style chicken salad | 633 |
| chicken/swiss roll ups w/sauteed spinach & cauliflower pilaf | 947 |
| roast beef with horseradish cream sauce | 748 |
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 Steve is not getting in large quantities while also helping with his goal of blood sugar management.
- optimised electrolyte mix
- baked kale chips
- lean burgers, spinach & mushrooms
- lemon vegetables
- potassium caramel salted coffee
- broccoli soup
- chicken liver mushroom pate
- cod, veggies & pickles
- sautéed spinach with bacon
- cauliflower soup
- Hulk green smoothie
- roo burgers, asparagus, avo & cucumber
- cauliflower & spinach soup
- halibut with mixed salad & seeds
- arugula salad
- broccoli, egg white, mackerel, oysters & sauerkraut
- cruciferous juice
- quick fish salad with mussels
- salmon & salad bowl
- green juice
- arugula, chicory, sauerkraut & prosciutto
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- avocado, spinach & walnut salad
- eggs in a vege nest with ham
- parsley & spinach salad
- sautéed spinach & mushrooms
- medium fat spinach omelette
- roast turmeric cauliflower
- salmon, broccoli & vege
- aubergine gratin
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances