recommended approach
The food and meal lists in this report have been tailored to help she 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 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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide she 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 her is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 2% | |
| Vitamin E | 12% | |
| Vitamin K1 | 21% | |
| Folate | 22% | |
| Calcium | 30% | |
| Omega-3 | 43% | |
| Copper | 44% | |
| Magnesium | 51% | |
| Iron | 52% | |
| Thiamin (B1) | 52% | |
| Manganese | 53% | |
| Phosphorus | 57% | |
| Sodium | 67% |
optimal foods for you
The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 liver | 5.4 | 1.68 | 48% |
| beef brains | 0.8 | 1.51 | 22% |
| sweetbread | 0.7 | 3.18 | 12% |
| lamb brains | 0.9 | 1.54 | 27% |
| lamb kidney | 2.9 | 1.12 | 52% |
| turkey liver | 2.3 | 1.89 | 47% |
| ham | -0.2 | 1.49 | 29% |
| egg yolk | -0.6 | 2.75 | 18% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 5.7 | 1.43 | 47% |
| mackerel | 2.7 | 3.05 | 14% |
| mollusks conch | 5.6 | 1.3 | 54% |
| caviar | 3.7 | 2.64 | 33% |
| oysters | 4.4 | 1.02 | 59% |
| trout | 3.4 | 1.68 | 45% |
| sardine | 2.3 | 2.08 | 38% |
| sturgeon | 2.7 | 1.35 | 49% |
| salmon | 3.0 | 1.56 | 52% |
| anchovy | 2.5 | 2.1 | 44% |
| crab | 4.4 | 0.83 | 71% |
| mussel | 3.4 | 0.86 | 63% |
| crayfish | 3.6 | 0.82 | 67% |
| herring | 1.2 | 2.17 | 36% |
| lobster | 3.7 | 0.89 | 71% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 12.5 | 0.23 | 23% |
| endive | 10.7 | 0.17 | 7% |
| coriander | 11.9 | 0.23 | 30% |
| spinach | 13.3 | 0.23 | 49% |
| beet greens | 11.6 | 0.22 | 35% |
| escarole | 8.6 | 0.19 | 24% |
| mustard greens | 9.5 | 0.27 | 36% |
| turnip greens | 10.1 | 0.29 | 44% |
| watercress | 12.0 | 0.11 | 65% |
| chard | 9.9 | 0.19 | 51% |
| arugula | 8.9 | 0.25 | 45% |
| asparagus | 9.4 | 0.22 | 50% |
| parsley | 9.3 | 0.36 | 48% |
| alfalfa | 6.0 | 0.23 | 19% |
| okra | 8.9 | 0.22 | 50% |
| chives | 8.7 | 0.3 | 48% |
| lettuce | 8.6 | 0.15 | 50% |
| collards | 6.2 | 0.33 | 37% |
| zucchini | 6.4 | 0.17 | 40% |
| chinese cabbage | 7.6 | 0.12 | 54% |
| broccoli | 6.9 | 0.35 | 50% |
| radicchio | 8.6 | 0.23 | 68% |
| seaweed (wakame) | 9.9 | 0.45 | 79% |
| summer squash | 5.6 | 0.19 | 45% |
| pickles | 4.7 | 0.12 | 40% |
| cucumber | 4.7 | 0.12 | 40% |
| kale | 6.8 | 0.28 | 60% |
| banana pepper | 3.9 | 0.27 | 36% |
| celery | 5.2 | 0.18 | 50% |
| edamame | 4.8 | 1.21 | 41% |
| onions | 6.6 | 0.32 | 65% |
| brussel sprouts | 4.9 | 0.42 | 50% |
| sauerkraut | 3.6 | 0.19 | 39% |
| blackberries | 2.4 | 0.43 | 27% |
| cabbage | 5.3 | 0.23 | 55% |
| jalapeno peppers | 3.2 | 0.27 | 37% |
| red peppers | 3.3 | 0.31 | 40% |
| amaranth leaves | 7.9 | 0.21 | 86% |
| seaweed (kelp) | 7.1 | 0.43 | 77% |
| snap beans | 4.9 | 0.15 | 58% |
| artichokes | 4.1 | 0.47 | 49% |
| wheat bran | 4.0 | 2.16 | 38% |
| seaweed (laver) | 7.1 | 0.35 | 80% |
| eggplant | 2.1 | 0.25 | 34% |
| cauliflower | 3.6 | 0.25 | 50% |
| olives | -0.7 | 1.45 | 3% |
| spirulina | 5.6 | 0.26 | 70% |
| avocado | -0.2 | 1.6 | 8% |
| radishes | 2.5 | 0.16 | 42% |
| soybeans (sprouted) | 3.3 | 0.81 | 49% |
| yeast extract spread | 5.0 | 1.85 | 59% |
| raspberries | 0.8 | 0.52 | 30% |
| rhubarb | 3.1 | 0.21 | 55% |
| chayote | 1.6 | 0.24 | 40% |
| red cabbage | 2.9 | 0.29 | 55% |
| portabella mushrooms | 2.8 | 0.29 | 55% |
| tofu | 1.0 | 0.83 | 34% |
| mung beans | 4.6 | 0.19 | 74% |
| flax seed | 1.4 | 5.34 | 12% |
| sunflower seeds | 1.6 | 5.46 | 15% |
| white mushroom | 3.3 | 0.22 | 65% |
| turnips | 1.6 | 0.21 | 51% |
| peas | 3.1 | 0.42 | 65% |
| sesame butter | 2.2 | 5.86 | 21% |
| boysenberries | 1.7 | 0.5 | 54% |
| hazelnuts | 1.1 | 6.29 | 10% |
| coconut milk | -1.9 | 2.3 | 8% |
| almonds | 1.4 | 6.07 | 15% |
| corn bran | -1.6 | 2.24 | 12% |
| walnuts | 1.2 | 6.19 | 13% |
| winter squash | 3.0 | 0.4 | 69% |
macronutrients
The macronutrient split of her diet is shown in the chart below.
macro targets
While her 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) | 45 | 135 |
| fat (g) | 10 | 65 |
| carbs (g) | 0 | 45 |
| energy (calories) | 950 |
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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 01 2019 while her least nutrient-dense day is January 01 2019.
best and worst days
Her food diary for the best and worst days are shown below for comparison. she 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) |
|---|---|
| Coffee, Prepared From Grounds | 30 |
| Half and Half | 50 |
| Darigold, 40% Heavy Whipping Cream | 120 |
| Hamburger or Ground Beef, 80% Lean | 397 |
| Ketchup | 10 |
| Hellman's & Best Foods, Real Mayonnaise | 29 |
| Kirkland, Frozen Mixed Vegetable, Normandy-Style | 40 |
| Taco Meat, Beef | 170 |
| Refried Beans, Homemade | 114 |
| Mission, Flour Tortilla, Medium | 140 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Coffee, Prepared From Grounds | 30 |
| Half and Half | 50 |
| Darigold, 40% Heavy Whipping Cream | 120 |
| Hamburger or Ground Beef, 80% Lean | 397 |
| Ketchup | 10 |
| Hellman's & Best Foods, Real Mayonnaise | 29 |
| Kirkland, Frozen Mixed Vegetable, Normandy-Style | 40 |
| Taco Meat, Beef | 170 |
| Refried Beans, Homemade | 114 |
| Mission, Flour Tortilla, Medium | 140 |
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 & blood sugar control
The meals listed below will provide more of the nutrients she is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- baked kale chips
- lemon vegetables
- broccoli soup
- sautéed spinach with bacon
- lean burgers, spinach & mushrooms
- cauliflower & spinach soup
- Hulk green smoothie
- cod, veggies & pickles
- optimised electrolyte mix
- zucchini & carrot fritters
- halibut with mixed salad & seeds
- chicken liver mushroom pate
- quick fish salad with mussels
- sautéed spinach & mushrooms
- green juice
- salmon, chicory, sauerkraut & greens
- Popeye bowl
- salmon & salad bowl
- salmon, broccoli & vege
- cauliflower soup
- parsley & spinach salad
- medium fat spinach omelette
- blackberries, linseeds & yoghurt
- salmon, asparagus, spinach & mushroom
- eggs in a vege nest with ham
- Rhonda Patrick Smoothie 1
- nutty tuna salad
- green breakfast salad
- sautéed spinach with bacon & egg
- avocado, spinach & walnut salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances