recommended approach
The food and meal lists in this report have been tailored to help Alber get more of the nutrients that he is not currently getting a lot of while also helping him to meet his 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 Alber’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Alber 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 Alber’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: autism.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin K1 | 6% | |
| Vitamin C | 13% | |
| Vitamin E | 22% | |
| Calcium | 33% | |
| Manganese | 44% | |
| Omega-3 | 45% | |
| Potassium | 48% | |
| Thiamin (B1) | 60% | |
| Magnesium | 62% | |
| Zinc | 76% | |
| Folate | 89% | |
| Vitamin B6 | 92% | |
| Phosphorus | 98% |
optimal foods for you
The foods listed below will provide Alber with the nutrients that he is currently not getting in large amounts while also aligning with his 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 |
|---|---|---|---|
| lamb liver | 4.0 | 1.68 | 48% |
| veal liver | 2.7 | 1.92 | 55% |
| lamb kidney | 2.8 | 1.12 | 52% |
| chicken liver | 2.2 | 1.72 | 50% |
| turkey liver | 2.0 | 1.89 | 47% |
| lamb | -2.1 | 6.39 | 4% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 3.6 | 1.43 | 47% |
| oysters | 3.7 | 1.02 | 59% |
| mussel | 3.5 | 0.86 | 63% |
| mackerel | 0.4 | 3.05 | 14% |
| mollusks conch | 2.7 | 1.3 | 54% |
| anchovy | 1.8 | 2.1 | 44% |
| crab | 3.4 | 0.83 | 71% |
| sardine | 1.4 | 2.08 | 38% |
| caviar | 0.8 | 2.64 | 33% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 14.2 | 0.23 | 49% |
| watercress | 14.2 | 0.11 | 65% |
| endive | 11.5 | 0.17 | 7% |
| chicory greens | 12.0 | 0.23 | 23% |
| coriander | 11.9 | 0.23 | 30% |
| beet greens | 11.6 | 0.22 | 35% |
| parsley | 11.5 | 0.36 | 48% |
| mustard greens | 11.0 | 0.27 | 36% |
| chinese cabbage | 11.2 | 0.12 | 54% |
| escarole | 9.5 | 0.19 | 24% |
| chives | 9.9 | 0.3 | 48% |
| asparagus | 10.0 | 0.22 | 50% |
| chard | 10.0 | 0.19 | 51% |
| turnip greens | 9.7 | 0.29 | 44% |
| lettuce | 9.9 | 0.15 | 50% |
| arugula | 9.4 | 0.25 | 45% |
| broccoli | 9.5 | 0.35 | 50% |
| okra | 9.2 | 0.22 | 50% |
| seaweed (laver) | 10.0 | 0.35 | 80% |
| amaranth leaves | 10.1 | 0.21 | 86% |
| zucchini | 8.2 | 0.17 | 40% |
| banana pepper | 8.0 | 0.27 | 36% |
| radicchio | 8.6 | 0.23 | 68% |
| red peppers | 7.3 | 0.31 | 40% |
| kale | 7.8 | 0.28 | 60% |
| cabbage | 7.5 | 0.23 | 55% |
| brussel sprouts | 7.1 | 0.42 | 50% |
| onions | 7.5 | 0.32 | 65% |
| cauliflower | 6.8 | 0.25 | 50% |
| collards | 6.0 | 0.33 | 37% |
| celery | 6.4 | 0.18 | 50% |
| summer squash | 6.2 | 0.19 | 45% |
| pickles | 5.7 | 0.12 | 40% |
| cucumber | 5.7 | 0.12 | 40% |
| yeast extract spread | 5.2 | 1.85 | 59% |
| alfalfa | 4.3 | 0.23 | 19% |
| seaweed (wakame) | 6.1 | 0.45 | 79% |
| sauerkraut | 4.6 | 0.19 | 39% |
| wheat bran | 3.5 | 2.16 | 38% |
| edamame | 3.9 | 1.21 | 41% |
| sunflower seeds | 0.8 | 5.46 | 15% |
| radishes | 4.3 | 0.16 | 42% |
| red cabbage | 4.7 | 0.29 | 55% |
| hazelnuts | -0.1 | 6.29 | 10% |
| walnuts | -0.1 | 6.19 | 13% |
| jalapeno peppers | 3.7 | 0.27 | 37% |
| almonds | 0.0 | 6.07 | 15% |
| seaweed (kelp) | 5.1 | 0.43 | 77% |
| almond butter | -0.2 | 6.14 | 16% |
| rhubarb | 4.2 | 0.21 | 55% |
| pine nuts | -1.2 | 6.73 | 11% |
| snap beans | 3.8 | 0.15 | 58% |
| pili nuts | -1.7 | 7.19 | 7% |
| peas | 3.9 | 0.42 | 65% |
| flax seed | -0.6 | 5.34 | 12% |
| eggplant | 2.7 | 0.25 | 34% |
| sesame butter | -0.6 | 5.86 | 21% |
| macadamia nuts | -2.0 | 7.18 | 6% |
| artichokes | 3.0 | 0.47 | 49% |
| pumpkin | 4.0 | 0.2 | 76% |
| mung beans | 4.0 | 0.19 | 74% |
| brazil nuts | -1.7 | 6.59 | 9% |
| white mushroom | 3.5 | 0.22 | 65% |
| butternut squash | 3.7 | 0.45 | 75% |
| pecans | -2.1 | 6.91 | 6% |
| blackberries | 1.8 | 0.43 | 27% |
| sesame seeds | -1.8 | 6.31 | 10% |
macronutrients
The macronutrient split of Alber’s diet is shown in the chart below.
protein
Alber’s protein intake is 1.3g/kg LBM or 79g/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 Alber’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 | 49 |
| typical | ~16% | 1.2 | 73 |
| minimum nutrient optimiser | ~24% | 1.8 | 85 |
| Alber | 25% | 1.29 | 79 |
macro targets
While Alber’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 | 210 |
| fat (g) | 25 | 115 |
| carbs (g) | 0 | 130 |
| energy (calories) | 1900 |
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 Alber’s food log based on the harder to find 50% of the essential nutrients. Alber’s most nutrient dense day is December 30 2017 while his least nutrient-dense day is December 31 2017.
best and worst days
Alber’s food diary for the best and worst days are shown below for comparison. Alber 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) |
|---|---|
| Tea, Brewed, Unsweetened | 5 |
| AvZ ZA P&P Fresh Cream | 201 |
| Epic, lard, pork | 130 |
| AvZ ZA PnP Free Range Fried Eggs, Whole Egg | 225 |
| AvZ ZA Butter Woolworths | 184 |
| Chicory Coffee | 34 |
| Cheddar Cheese, Natural | 115 |
| Bacon, Pork | 112 |
| Fried onion rings, cooked from frozen | 17 |
| Pork Chops, Blade, Visible Fat Eaten | 338 |
| Lamb, variety meats and by-products, liver, cooked, pan-fried | 405 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Tea, Brewed, Unsweetened | 5 |
| AvZ ZA P&P Fresh Cream | 201 |
| Epic, lard, pork | 130 |
| AvZ ZA PnP Free Range Fried Eggs, Whole Egg | 225 |
| AvZ ZA Butter Woolworths | 184 |
| Chicory Coffee | 34 |
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 Alber is not getting in large quantities while also helping with his goal of nutrient dense maintenance.
- lemon vegetables
- lean burgers, spinach & mushrooms
- chicken liver mushroom pate
- baked kale chips
- cauliflower & spinach soup
- cod, veggies & pickles
- eggs, sardines, oysters & broccoli
- broccoli soup
- sautéed spinach with bacon
- cruciferous juice
- quick fish salad with mussels
- roast turmeric cauliflower
- Hulk green smoothie
- green juice
- quinoa stuffed peppers
- zucchini & carrot fritters
- sautéed spinach & mushrooms
- arugula salad
- potassium caramel salted coffee
- salmon & salad bowl
- mango & zucchini lettuce wraps
- salmon, chicory, sauerkraut & greens
- roo burgers, asparagus, avo & cucumber
- parsley & spinach salad
- arugula, chicory, sauerkraut & prosciutto
- chicken breast, mushrooms, broccoli, spinach, asparagus
- medium fat spinach omelette
- cauliflower soup
- eggs in a vege nest with ham
- sautéed spinach with bacon & egg
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances