recommended approach
The food and meal lists in this report have been tailored to help Monica 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 and being autoimmune.
| 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 Monica ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Monica 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 Monica ’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: depression, fatigue, hypothyroidism.
| nutrient | % DRI | prioritize |
|---|---|---|
| Folate | 32% | |
| Vitamin E | 44% | |
| Calcium | 45% | |
| Vitamin C | 45% | |
| Panto Acid (B5) | 58% | |
| Potassium | 61% | |
| Iron | 68% | |
| Thiamin (B1) | 81% | |
| Sodium | 93% | |
| Niacin (B3) | 97% | |
| Vitamin K1 | 107% | |
| Vitamin B6 | 109% | |
| Zinc | 110% |
optimal foods for you
The foods listed below will provide Monica 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 |
|---|---|---|---|
| chicken liver | 7.8 | 1.72 | 50% |
| lamb kidney | 6.6 | 1.12 | 52% |
| lamb liver | 5.7 | 1.68 | 48% |
| veal liver | 6.3 | 1.92 | 55% |
| beef liver | 6.4 | 1.75 | 60% |
| pork liver | 5.9 | 1.65 | 59% |
| turkey liver | 3.7 | 1.89 | 47% |
| liver sausage | -0.1 | 3.31 | 12% |
| ham | 0.3 | 1.49 | 29% |
| liverwurst | -1.2 | 3.26 | 16% |
| beef kidney | 2.2 | 1.57 | 52% |
| lamb lungs | 2.2 | 0.95 | 58% |
| liver pate | -1.8 | 3.19 | 16% |
| turkey heart | 1.1 | 1.74 | 47% |
| roast ham | 0.3 | 1.78 | 41% |
| headcheese | -2.9 | 1.57 | 20% |
| sweetbread | -2.9 | 3.18 | 12% |
| bologna | -3.1 | 3.1 | 11% |
| lamb (lean) | -0.1 | 1.44 | 43% |
| pork loin | 0.0 | 1.93 | 41% |
| pork chops | 1.6 | 1.74 | 54% |
| lamb heart | 0.6 | 1.61 | 48% |
| roast pork | -0.1 | 1.99 | 41% |
| bratwurst | -2.4 | 3.33 | 16% |
| meatballs | -2.5 | 2.86 | 19% |
| sliced turkey pepperoni | -0.7 | 2.43 | 35% |
| pork (lean) | 0.3 | 2.09 | 44% |
| pork ribs | -0.3 | 2.16 | 39% |
| beef rib eye steak | -1.0 | 2.48 | 32% |
| knackwurst | -2.9 | 3.07 | 16% |
| turkey | -2.0 | 2.21 | 28% |
| elk | 0.1 | 1.93 | 44% |
| frankfurter | -3.1 | 2.9 | 16% |
| beef tripe | 0.6 | 1.03 | 55% |
| beef roast | 0.3 | 1.78 | 48% |
| rib eye fillet | 0.0 | 1.99 | 45% |
| pork ribs | -2.4 | 3.61 | 18% |
| Smoked sausage | -1.3 | 2.16 | 35% |
| porterhouse steak (fat trimmed) | 0.2 | 1.45 | 50% |
| ground beef | -1.6 | 2.48 | 30% |
| pork sausage | -2.5 | 3.25 | 20% |
| beef heart | 0.7 | 1.79 | 52% |
| duck | -2.7 | 3.37 | 18% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| oysters | 3.6 | 1.02 | 59% |
| anchovy | 1.9 | 2.1 | 44% |
| fish roe | 1.3 | 1.43 | 47% |
| mollusks conch | 1.9 | 1.3 | 54% |
| caviar | 0.2 | 2.64 | 33% |
| mackerel | -2.2 | 3.05 | 14% |
| mussel | 2.0 | 0.86 | 63% |
| sardine | -0.5 | 2.08 | 38% |
| trout | 0.0 | 1.68 | 45% |
| crab | 2.8 | 0.83 | 71% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 14.7 | 0.17 | 7% |
| beet greens | 13.8 | 0.22 | 35% |
| escarole | 12.2 | 0.19 | 24% |
| spinach | 15.7 | 0.23 | 49% |
| parsley | 14.5 | 0.36 | 48% |
| watercress | 15.5 | 0.11 | 65% |
| arugula | 11.8 | 0.25 | 45% |
| chives | 11.9 | 0.3 | 48% |
| turnip greens | 11.3 | 0.29 | 44% |
| lettuce | 12.0 | 0.15 | 50% |
| chard | 12.1 | 0.19 | 51% |
| alfalfa | 6.7 | 0.23 | 19% |
| broccoli | 10.6 | 0.35 | 50% |
| collards | 6.8 | 0.33 | 37% |
| zucchini | 7.1 | 0.17 | 40% |
| cucumber | 6.6 | 0.12 | 40% |
| sauerkraut | 6.5 | 0.19 | 39% |
| cauliflower | 8.1 | 0.25 | 50% |
| celery | 7.8 | 0.18 | 50% |
| radicchio | 9.4 | 0.23 | 68% |
| kale | 8.2 | 0.28 | 60% |
| onions | 8.7 | 0.32 | 65% |
| summer squash | 5.7 | 0.19 | 45% |
| amaranth leaves | 11.5 | 0.21 | 86% |
| radishes | 5.0 | 0.16 | 42% |
| blackberries | 1.8 | 0.43 | 27% |
| chayote | 2.8 | 0.24 | 40% |
| avocado | -0.6 | 1.6 | 8% |
| peas | 6.2 | 0.42 | 65% |
| turnips | 3.8 | 0.21 | 51% |
| rhubarb | 4.0 | 0.21 | 55% |
| olives | -2.3 | 1.45 | 3% |
| raspberries | 0.4 | 0.52 | 30% |
| strawberries | 1.7 | 0.32 | 49% |
| pumpkin | 5.2 | 0.2 | 76% |
| winter squash | 3.7 | 0.4 | 69% |
| butternut squash | 4.4 | 0.45 | 75% |
| boysenberries | 1.3 | 0.5 | 54% |
| kiwifruit | 1.5 | 0.61 | 55% |
| carrots | 2.4 | 0.41 | 64% |
| turnips | 1.1 | 0.22 | 61% |
| gooseberries | 0.0 | 0.44 | 52% |
| beets | 2.3 | 0.43 | 70% |
| carambola | 0.0 | 0.31 | 56% |
macronutrients
The macronutrient split of Monica ’s diet is shown in the chart below.
macro targets
While Monica ’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 | 185 |
| fat (g) | 20 | 85 |
| carbs (g) | 0 | 55 |
| energy (calories) | 1300 |
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 Monica ’s food log based on the harder to find 50% of the essential nutrients. Monica ’s most nutrient dense day is June 06 2020 while her least nutrient-dense day is June 26 2019.
best and worst days
Monica ’s food diary for the best and worst days are shown below for comparison. Monica 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 weight loss & blood sugar control
The meals listed below will provide more of the nutrients Monica is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- roo burgers, asparagus, avo & cucumber
- lemon vegetables
- broccoli, egg white, mackerel, oysters & sauerkraut
- eggs, sardines, oysters & broccoli
- cod, veggies & pickles
- sautéed spinach with bacon
- broccoli soup
- baked kale chips
- cauliflower & spinach soup
- potassium caramel salted coffee
- cruciferous juice
- arugula salad
- chicken breast, mushrooms, broccoli, spinach, asparagus
- Hulk green smoothie
- roast turmeric cauliflower
- arugula, chicory, sauerkraut & prosciutto
- parsley & spinach salad
- eggs in a vege nest with ham
- sautéed spinach & mushrooms
- cauliflower soup
- quinoa stuffed peppers
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- salmon, chicory, sauerkraut & greens
- medium fat spinach omelette
- pork loin in green salsa with cauliflower
- green juice
- mushroom & asparagus egg white omelette with greens & ham
- turkey & spinach egg white omelette
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances