The food and meal lists in this report have been tailored to help Stephen get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle.
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 |
The chart below shows the micronutrients provided by Stephen’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Stephen 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.
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.
Going forward, we want to prioritise the micronutrients that Stephen’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: hypertension, low testosterone.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin K1 | 16% | |
Magnesium | 37% | |
Calcium | 39% | |
Vitamin E | 41% | |
Copper | 43% | |
Potassium | 48% | |
Vitamin C | 51% | |
Thiamin (B1) | 55% | |
Zinc | 60% | |
Omega-3 | 63% | |
Folate | 71% | |
Panto Acid (B5) | 78% | |
Iron | 88% |
The foods listed below will provide Stephen with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . The foods are ranked in descending order of priority (from the top of the page to the bottom).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
lamb liver | 6.9 | 1.68 | 48% |
beef liver | 4.1 | 1.75 | 60% |
veal liver | 4.1 | 1.92 | 55% |
lamb kidney | 4.9 | 1.12 | 52% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
crab | 5.2 | 0.83 | 71% |
welk | 1.3 | 2.75 | 82% |
lobster | 4.7 | 0.89 | 71% |
cod | 1.6 | 2.9 | 71% |
mollusks conch | 5.3 | 1.3 | 54% |
crayfish | 4.1 | 0.82 | 67% |
oysters | 4.1 | 1.02 | 59% |
octopus | 1.9 | 1.64 | 71% |
pollock | 2.5 | 1.11 | 69% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
watercress | 17.1 | 0.11 | 65% |
amaranth leaves | 10.5 | 0.21 | 86% |
spinach | 14.8 | 0.23 | 49% |
seaweed (laver) | 10.0 | 0.35 | 80% |
chicory greens | 17.0 | 0.23 | 23% |
parsley | 13.8 | 0.36 | 48% |
seaweed (wakame) | 9.7 | 0.45 | 79% |
radicchio | 11.2 | 0.23 | 68% |
coriander | 15.7 | 0.23 | 30% |
chard | 13.0 | 0.19 | 51% |
beet greens | 14.7 | 0.22 | 35% |
chives | 12.3 | 0.3 | 48% |
mustard greens | 13.7 | 0.27 | 36% |
asparagus | 11.9 | 0.22 | 50% |
chinese cabbage | 11.2 | 0.12 | 54% |
arugula | 12.0 | 0.25 | 45% |
yeast extract spread | 8.3 | 1.85 | 59% |
seaweed (kelp) | 7.7 | 0.43 | 77% |
turnip greens | 11.7 | 0.29 | 44% |
broccoli | 10.8 | 0.35 | 50% |
lettuce | 11.1 | 0.15 | 50% |
okra | 10.6 | 0.22 | 50% |
onions | 8.6 | 0.32 | 65% |
kale | 9.1 | 0.28 | 60% |
endive | 14.5 | 0.17 | 7% |
spirulina | 6.8 | 0.26 | 70% |
pinto beans | 5.2 | 0.22 | 83% |
escarole | 12.3 | 0.19 | 24% |
mung beans | 6.3 | 0.19 | 74% |
white mushroom | 7.2 | 0.22 | 65% |
cabbage | 8.3 | 0.23 | 55% |
butternut squash | 5.5 | 0.45 | 75% |
pumpkin | 5.7 | 0.2 | 76% |
black beans | 2.3 | 3.41 | 73% |
lemongrass | 2.5 | 0.99 | 93% |
cauliflower | 8.4 | 0.25 | 50% |
zucchini | 9.5 | 0.17 | 40% |
celery | 8.2 | 0.18 | 50% |
summer squash | 8.5 | 0.19 | 45% |
kidney beans | 1.3 | 3.37 | 74% |
peas | 5.6 | 0.42 | 65% |
brussel sprouts | 7.2 | 0.42 | 50% |
winter squash | 4.9 | 0.4 | 69% |
shallots | 0.0 | 3.48 | 80% |
portabella mushrooms | 6.5 | 0.29 | 55% |
buckwheat | 0.1 | 3.43 | 78% |
oat bran | 2.7 | 2.46 | 65% |
snap beans | 5.9 | 0.15 | 58% |
garbanzo beans | 0.4 | 3.78 | 69% |
leeks | 2.3 | 0.61 | 83% |
cornmeal | -2.0 | 3.7 | 89% |
banana pepper | 8.3 | 0.27 | 36% |
Oats | -0.1 | 3.89 | 70% |
poi | -0.3 | 1.12 | 97% |
white rice | -3.0 | 3.65 | 95% |
corn-starch | -3.6 | 3.81 | 99% |
sprouted wheat | -0.5 | 1.98 | 90% |
pickles | 7.5 | 0.12 | 40% |
cucumber | 7.5 | 0.12 | 40% |
artichokes | 5.9 | 0.47 | 49% |
raisins | -1.7 | 2.96 | 89% |
bulgur | -1.3 | 3.42 | 81% |
rice flour | -3.0 | 3.66 | 92% |
wheat flour | -2.9 | 3.63 | 91% |
beets | 3.3 | 0.43 | 70% |
white flour | -3.0 | 3.67 | 92% |
jerusalem-artichokes | 0.9 | 0.73 | 87% |
dried currants | -1.6 | 2.83 | 88% |
red peppers | 7.0 | 0.31 | 40% |
rhubarb | 5.3 | 0.21 | 55% |
cornmeal, yellow | -1.8 | 3.62 | 81% |
cornmeal, white | -1.8 | 3.62 | 81% |
candied fruit | -3.3 | 3.22 | 98% |
lupin seeds | 1.7 | 3.71 | 51% |
grapefruit | 1.7 | 0.3 | 83% |
egg noodles | -2.4 | 3.84 | 83% |
garlic | -0.5 | 1.49 | 89% |
corn flour, masa | -2.1 | 3.63 | 82% |
red cabbage | 4.9 | 0.29 | 55% |
rye grain | -1.2 | 3.38 | 77% |
corn grain, yellow | -1.7 | 3.65 | 78% |
celeriac | 2.6 | 0.42 | 72% |
potato | -0.2 | 0.93 | 91% |
coconut water | 3.7 | 0.19 | 66% |
shiitake mushroom | 4.4 | 0.39 | 58% |
rye flour | -1.9 | 3.49 | 81% |
The macronutrient split of Stephen’s diet is shown in the chart below.
While Stephen’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) | 90 | 215 |
fat (g) | 20 | 145 |
carbs (g) | 0 | 115 |
energy (calories) | 2100 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
The chart below shows a comparison of the nutrient density of Stephen’s food log based on the harder to find 50% of the essential nutrients. Stephen’s most nutrient dense day is April 23 2019 while his least nutrient-dense day is July 17 2019.
Stephen’s food diary for the best and worst days are shown below for comparison. Stephen 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) |
---|
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)
The meals listed below will provide more of the nutrients Stephen is not getting in large quantities while also helping with his goal of building muscle.
NOTE: these recipes are not optimized for your allergies/intolerances