recommended approach
The food and meal lists in this report have been tailored to help he get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.
| 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 his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide he 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 his 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: adhd.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 118% | |
| Vitamin D | 129% | |
| Potassium | 135% | |
| Sodium | 152% | |
| Vitamin E | 201% | |
| Thiamin (B1) | 232% | |
| Folate | 242% | |
| Phosphorus | 247% | |
| Vitamin C | 249% | |
| Panto Acid (B5) | 254% | |
| Magnesium | 256% | |
| Niacin (B3) | 260% | |
| Zinc | 270% |
optimal foods for you
The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 |
|---|---|---|---|
| veal liver | 5.7 | 1.92 | 55% |
| chicken liver | 5.6 | 1.72 | 50% |
| beef liver | 5.3 | 1.75 | 60% |
| lamb liver | 5.1 | 1.68 | 48% |
| turkey liver | 4.0 | 1.89 | 47% |
| lamb kidney | 4.5 | 1.12 | 52% |
| pork liver | 4.0 | 1.65 | 59% |
| lamb | -1.6 | 6.39 | 4% |
| butter | -2.7 | 7.18 | 2% |
| pork chops | 1.9 | 1.74 | 54% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 4.1 | 1.43 | 47% |
| trout | 2.5 | 1.68 | 45% |
| mollusks conch | 2.6 | 1.3 | 54% |
| anchovy | 1.9 | 2.1 | 44% |
| crab | 3.0 | 0.83 | 71% |
| salmon | 2.2 | 1.56 | 52% |
| sturgeon | 2.2 | 1.35 | 49% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 9.8 | 0.11 | 65% |
| chicory greens | 9.4 | 0.23 | 23% |
| endive | 9.2 | 0.17 | 7% |
| coriander | 8.9 | 0.23 | 30% |
| yeast extract spread | 7.0 | 1.85 | 59% |
| parsley | 8.3 | 0.36 | 48% |
| spinach | 8.3 | 0.23 | 49% |
| asparagus | 7.9 | 0.22 | 50% |
| beet greens | 7.3 | 0.22 | 35% |
| escarole | 7.3 | 0.19 | 24% |
| seaweed (laver) | 7.1 | 0.35 | 80% |
| okra | 7.2 | 0.22 | 50% |
| mustard greens | 6.9 | 0.27 | 36% |
| chinese cabbage | 6.7 | 0.12 | 54% |
| broccoli | 6.5 | 0.35 | 50% |
| sunflower seeds | 1.6 | 5.46 | 15% |
| amaranth leaves | 6.4 | 0.21 | 86% |
| arugula | 6.0 | 0.25 | 45% |
| chives | 5.9 | 0.3 | 48% |
| red peppers | 5.8 | 0.31 | 40% |
| turnip greens | 5.7 | 0.29 | 44% |
| white mushroom | 5.6 | 0.22 | 65% |
| almonds | 0.2 | 6.07 | 15% |
| chard | 5.5 | 0.19 | 51% |
| almond butter | 0.1 | 6.14 | 16% |
| seaweed (kelp) | 5.3 | 0.43 | 77% |
| banana pepper | 5.4 | 0.27 | 36% |
| lettuce | 5.5 | 0.15 | 50% |
| seaweed (wakame) | 5.0 | 0.45 | 79% |
| hazelnuts | -0.5 | 6.29 | 10% |
| portabella mushrooms | 4.9 | 0.29 | 55% |
| cauliflower | 5.0 | 0.25 | 50% |
| pili nuts | -1.4 | 7.19 | 7% |
| radicchio | 4.8 | 0.23 | 68% |
| alfalfa | 4.8 | 0.23 | 19% |
| pine nuts | -1.2 | 6.73 | 11% |
| sesame butter | -0.6 | 5.86 | 21% |
| macadamia nuts | -1.8 | 7.18 | 6% |
| shiitake mushroom | 4.4 | 0.39 | 58% |
| peanut butter | -0.7 | 5.9 | 18% |
| brazil nuts | -1.6 | 6.59 | 9% |
| peanuts | -1.0 | 5.99 | 18% |
| pecans | -1.9 | 6.91 | 6% |
| sesame seeds | -1.3 | 6.31 | 10% |
| wheat bran | 2.4 | 2.16 | 38% |
| flax seed | -0.5 | 5.34 | 12% |
| celery | 4.1 | 0.18 | 50% |
| peas | 3.6 | 0.42 | 65% |
| onions | 3.6 | 0.32 | 65% |
| butternuts | -1.7 | 6.12 | 17% |
| mung beans | 3.7 | 0.19 | 74% |
| black beans | 0.7 | 3.41 | 73% |
| zucchini | 3.6 | 0.17 | 40% |
| brussel sprouts | 3.4 | 0.42 | 50% |
| lupin seeds | 0.3 | 3.71 | 51% |
| pickles | 3.6 | 0.12 | 40% |
| cucumber | 3.6 | 0.12 | 40% |
| pumpkin seeds | -1.4 | 5.59 | 19% |
| garbanzo beans | 0.2 | 3.78 | 69% |
| spirulina | 3.4 | 0.26 | 70% |
| cabbage | 3.4 | 0.23 | 55% |
| kale | 3.4 | 0.28 | 60% |
| pistachio nuts | -1.6 | 5.69 | 22% |
| walnuts | -2.1 | 6.19 | 13% |
| collards | 3.3 | 0.33 | 37% |
| cashews | -1.9 | 5.8 | 26% |
macronutrients
The macronutrient split of his diet is shown in the chart below.
macro targets
While his 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) | 95 | 220 |
| fat (g) | 25 | 155 |
| carbs (g) | 0 | 120 |
| energy (calories) | 2250 |
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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is January 20 2020 while his least nutrient-dense day is January 12 2020.
best and worst days
His food diary for the best and worst days are shown below for comparison. he 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) |
|---|---|
| Tesco, Smoked Streaky Bacon Rashers | 115 |
| Egg, Whole, Raw, Fresh | 143 |
| Spinach, Raw | 29 |
| Mushrooms, Raw | 22 |
| Onion, White, Yellow or Red, Raw | 28 |
| Bagel, White, Plain or Seasoned | 346 |
| Quinoa, Dry | 368 |
| Red Bell Peppers, Raw | 43 |
| Onion, White, Yellow or Red, Raw | 14 |
| Chicken Breast, Skin Removed Before Cooking | 173 |
| Lentils, Canned, Drained | 116 |
| Trader Joe's, Rice, Basmati, Dry | 360 |
| Wheat Bran, Unprocessed | 194 |
| Banana, Fresh | 210 |
| Whole Foods, Nutritional Yeast | 120 |
| Olive Oil | 239 |
| Nordic Oil, High Grade Omega-3 | 126 |
| Oyster, Canned, Drained | 68 |
| Mozzarella Cheese, Fat Free | 152 |
| Sunflower Seeds, Raw | 146 |
| Almond Milk, Plain, Original, Unsweetened | 75 |
| Beef liver | 54 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Milk, Whole | 298 |
| Egg, Whole, Raw, Fresh | 143 |
| Tesco, Smoked Streaky Bacon Rashers | 115 |
| English Muffin, White | 129 |
| Arrowhead Mills, Chickpeas, Dry | 356 |
| Couscous, Dry | 564 |
| Butter, Unsalted | 179 |
| Tesco, Welsh Beef Mince, 15% Fat | 262 |
| Olive Oil | 119 |
| Tomato Raw, Includes Cherry, Grape, Roma | 7 |
| Kidney Beans, Cooked from Dried | 225 |
| Onion, White, Yellow or Red, Raw | 28 |
| Red Bell Peppers, Raw | 43 |
| Trader Joe's, Rice, Basmati, Dry | 360 |
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 athletic performance
The meals listed below will provide more of the nutrients he is not getting in large quantities while also helping with his goal of athletic performance.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- eggs, sardines, oysters & broccoli
- broccoli soup
- roo burgers, asparagus, avo & cucumber
- broccoli, egg white, mackerel, oysters & sauerkraut
- lemon vegetables
- cruciferous juice
- Hulk green smoothie
- cod, veggies & pickles
- cauliflower soup
- halibut with mixed salad & seeds
- arugula salad
- roast turmeric cauliflower
- cauliflower & spinach soup
- potassium caramel salted coffee
- chicken breast, mushrooms, broccoli, spinach, asparagus
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- baked kale chips
- sautéed spinach with bacon
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- mango & zucchini lettuce wraps
- arugula, chicory, sauerkraut & prosciutto
- salmon & salad bowl
- eggs in a vege nest with ham
- tuna, salad & sprouts
- salmon, broccoli & purple cabbage
- pork loin in green salsa with cauliflower
- salmon, chicory, sauerkraut & greens
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances