recommended approach
The food and meal lists in this report have been tailored to help Dev get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of athletic performance and being nutritional ketosis.
| 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 Dev’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Dev 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 Dev’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: asthma.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 27% | |
| Iron | 63% | |
| Calcium | 65% | |
| Folate | 66% | |
| Phosphorus | 81% | |
| Potassium | 81% | |
| Vitamin C | 82% | |
| Magnesium | 83% | |
| Copper | 90% | |
| Zinc | 91% | |
| Sodium | 92% | |
| Panto Acid (B5) | 94% | |
| Vitamin E | 97% |
optimal foods for you
The foods listed below will provide Dev with the nutrients that she is currently not getting in large amounts while also aligning with her 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 |
|---|---|---|---|
| butter | -2.5 | 7.18 | 2% |
| gruyere cheese | -1.0 | 4.13 | 22% |
| pepperoni | -2.1 | 5.04 | 13% |
| cheddar cheese | -1.3 | 4.1 | 20% |
| swiss cheese | -1.1 | 3.93 | 22% |
| chorizo | -2.0 | 4.55 | 17% |
| colby | -1.4 | 3.94 | 21% |
| monterey cheese | -1.3 | 3.73 | 20% |
| blue cheese | -1.1 | 3.53 | 21% |
| edam cheese | -1.1 | 3.57 | 23% |
| muenster cheese | -1.3 | 3.68 | 21% |
| gouda cheese | -1.2 | 3.56 | 24% |
| egg yolk | -0.3 | 2.75 | 18% |
| liver sausage | -1.1 | 3.31 | 12% |
| limburger cheese | -1.2 | 3.27 | 19% |
| liverwurst | -1.3 | 3.26 | 16% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 1.3 | 3.05 | 14% |
| crab | 2.5 | 0.83 | 71% |
| sardine | 0.7 | 2.08 | 38% |
| crayfish | 1.7 | 0.82 | 67% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 12.4 | 0.23 | 23% |
| watercress | 11.9 | 0.11 | 65% |
| coriander | 11.1 | 0.23 | 30% |
| parsley | 10.7 | 0.36 | 48% |
| spinach | 10.2 | 0.23 | 49% |
| mustard greens | 10.0 | 0.27 | 36% |
| endive | 10.1 | 0.17 | 7% |
| beet greens | 9.7 | 0.22 | 35% |
| arugula | 9.6 | 0.25 | 45% |
| chinese cabbage | 9.4 | 0.12 | 54% |
| chives | 8.9 | 0.3 | 48% |
| chard | 8.8 | 0.19 | 51% |
| escarole | 8.8 | 0.19 | 24% |
| turnip greens | 8.6 | 0.29 | 44% |
| almond butter | 1.4 | 6.14 | 16% |
| almonds | 1.4 | 6.07 | 15% |
| sunflower seeds | 2.1 | 5.46 | 15% |
| asparagus | 7.7 | 0.22 | 50% |
| cauliflower | 7.6 | 0.25 | 50% |
| radicchio | 7.5 | 0.23 | 68% |
| lettuce | 7.5 | 0.15 | 50% |
| okra | 7.5 | 0.22 | 50% |
| celery | 7.3 | 0.18 | 50% |
| red peppers | 7.1 | 0.31 | 40% |
| banana pepper | 7.1 | 0.27 | 36% |
| hazelnuts | 0.1 | 6.29 | 10% |
| sesame butter | 0.6 | 5.86 | 21% |
| brazil nuts | -0.3 | 6.59 | 9% |
| pumpkin seeds | 0.8 | 5.59 | 19% |
| pine nuts | -0.6 | 6.73 | 11% |
| zucchini | 6.5 | 0.17 | 40% |
| sesame seeds | -0.7 | 6.31 | 10% |
| peanut butter | -0.3 | 5.9 | 18% |
| kale | 5.9 | 0.28 | 60% |
| cabbage | 5.9 | 0.23 | 55% |
| summer squash | 5.9 | 0.19 | 45% |
| flax seed | 0.2 | 5.34 | 12% |
| peanuts | -0.6 | 5.99 | 18% |
| macadamia nuts | -1.9 | 7.18 | 6% |
| cucumber | 5.8 | 0.12 | 40% |
| pickles | 5.8 | 0.12 | 40% |
| butternuts | -0.9 | 6.12 | 17% |
| pecans | -1.8 | 6.91 | 6% |
| walnuts | -1.1 | 6.19 | 13% |
| radishes | 5.5 | 0.16 | 42% |
| cashews | -0.9 | 5.8 | 26% |
| alfalfa | 5.1 | 0.23 | 19% |
| rhubarb | 5.0 | 0.21 | 55% |
| sauerkraut | 5.0 | 0.19 | 39% |
| collards | 4.9 | 0.33 | 37% |
| pumpkin | 5.0 | 0.2 | 76% |
| pistachio nuts | -1.2 | 5.69 | 22% |
| portabella mushrooms | 4.5 | 0.29 | 55% |
| white mushroom | 4.6 | 0.22 | 65% |
| jalapeno peppers | 4.3 | 0.27 | 37% |
| mung beans | 4.2 | 0.19 | 74% |
| snap beans | 4.2 | 0.15 | 58% |
| eggplant | 3.8 | 0.25 | 34% |
| chayote | 3.3 | 0.24 | 40% |
| turnips | 3.2 | 0.21 | 51% |
| blackberries | 2.8 | 0.43 | 27% |
macronutrients
The macronutrient split of Dev’s diet is shown in the chart below.
macro targets
While Dev’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) | 75 | 175 |
| fat (g) | 20 | 125 |
| carbs (g) | 0 | 55 |
| energy (calories) | 1700 |
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 Dev’s food log based on the harder to find 50% of the essential nutrients. Dev’s most nutrient dense day is November 08 2020 while her least nutrient-dense day is November 07 2020.
best and worst days
Dev’s food diary for the best and worst days are shown below for comparison. Dev 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 athletic performance
The meals listed below will provide more of the nutrients Dev is not getting in large quantities while also helping with her goal of athletic performance.
- optimised electrolyte mix
- broccoli soup
- potassium caramel salted coffee
- lean burgers, spinach & mushrooms
- lemon vegetables
- cod, veggies & pickles
- cauliflower soup
- Hulk green smoothie
- cruciferous juice
- broccoli, egg white, mackerel, oysters & sauerkraut
- cauliflower & spinach soup
- roo burgers, asparagus, avo & cucumber
- roast turmeric cauliflower
- arugula salad
- halibut with mixed salad & seeds
- baked kale chips
- chicken liver mushroom pate
- sautéed spinach with bacon
- spinach, cottage cheese & protein sludge
- mango & zucchini lettuce wraps
- quinoa stuffed peppers
- green juice
- sautéed spinach & mushrooms
- Ketogains protein pudding
- broccoli soup
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- quick mackerel salad
- chicken breast, mushrooms, broccoli, spinach, asparagus
- medium fat spinach omelette
- Popeye bowl
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances