recommended approach
The food and meal lists in this report have been tailored to help Shikha 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.
| 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 Shikha’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Shikha 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 Shikha’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, hypertension, hypothyroidism, inflammation, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 36% | |
| Calcium | 44% | |
| Iron | 64% | |
| Vitamin E | 73% | |
| Sodium | 81% | |
| Omega-3 | 86% | |
| Magnesium | 92% | |
| Niacin (B3) | 94% | |
| Phosphorus | 97% | |
| Thiamin (B1) | 99% | |
| Folate | 105% | |
| Potassium | 105% | |
| Vitamin C | 107% |
optimal foods for you
The foods listed below will provide Shikha with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 kidney | 5.7 | 1.12 | 52% |
| lamb liver | 5.1 | 1.68 | 48% |
| chicken liver | 4.7 | 1.72 | 50% |
| beef liver | 3.0 | 1.75 | 60% |
| pork liver | 2.7 | 1.65 | 59% |
| lamb lungs | 1.6 | 0.95 | 58% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 5.3 | 1.43 | 47% |
| mussel | 4.3 | 0.86 | 63% |
| mollusks conch | 4.4 | 1.3 | 54% |
| oysters | 4.1 | 1.02 | 59% |
| sturgeon | 4.1 | 1.35 | 49% |
| anchovy | 4.5 | 2.1 | 44% |
| salmon | 4.0 | 1.56 | 52% |
| trout | 3.8 | 1.68 | 45% |
| caviar | 4.4 | 2.64 | 33% |
| halibut | 3.1 | 1.11 | 66% |
| pollock | 3.1 | 1.11 | 69% |
| crab | 2.7 | 0.83 | 71% |
| octopus | 3.0 | 1.64 | 71% |
| crayfish | 2.3 | 0.82 | 67% |
| rockfish | 2.2 | 1.09 | 66% |
| flounder | 1.8 | 0.86 | 57% |
| haddock | 1.9 | 1.16 | 71% |
| sardine | 2.5 | 2.08 | 38% |
| white fish | 1.8 | 1.08 | 70% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 13.2 | 0.23 | 49% |
| coriander | 13.0 | 0.23 | 30% |
| parsley | 13.0 | 0.36 | 48% |
| watercress | 12.4 | 0.11 | 65% |
| beet greens | 12.4 | 0.22 | 35% |
| mustard greens | 12.4 | 0.27 | 36% |
| chinese cabbage | 12.1 | 0.12 | 54% |
| chicory greens | 11.9 | 0.23 | 23% |
| amaranth leaves | 11.1 | 0.21 | 86% |
| asparagus | 10.9 | 0.22 | 50% |
| endive | 10.8 | 0.17 | 7% |
| chard | 10.8 | 0.19 | 51% |
| turnip greens | 10.7 | 0.29 | 44% |
| chives | 10.6 | 0.3 | 48% |
| arugula | 10.5 | 0.25 | 45% |
| lettuce | 10.4 | 0.15 | 50% |
| seaweed (laver) | 9.9 | 0.35 | 80% |
| seaweed (wakame) | 9.6 | 0.45 | 79% |
| okra | 9.3 | 0.22 | 50% |
| zucchini | 9.0 | 0.17 | 40% |
| escarole | 8.3 | 0.19 | 24% |
| yeast extract spread | 9.4 | 1.85 | 59% |
| broccoli | 8.2 | 0.35 | 50% |
| banana pepper | 8.0 | 0.27 | 36% |
| summer squash | 7.8 | 0.19 | 45% |
| seaweed (kelp) | 7.8 | 0.43 | 77% |
| onions | 7.6 | 0.32 | 65% |
| red peppers | 7.0 | 0.31 | 40% |
| radicchio | 6.9 | 0.23 | 68% |
| cauliflower | 6.8 | 0.25 | 50% |
| spirulina | 6.8 | 0.26 | 70% |
| kale | 6.8 | 0.28 | 60% |
| celery | 6.7 | 0.18 | 50% |
| sauerkraut | 6.5 | 0.19 | 39% |
| pickles | 6.0 | 0.12 | 40% |
| cucumber | 6.0 | 0.12 | 40% |
| snap beans | 5.8 | 0.15 | 58% |
| white mushroom | 5.8 | 0.22 | 65% |
| alfalfa | 5.7 | 0.23 | 19% |
| cabbage | 5.6 | 0.23 | 55% |
| peas | 5.7 | 0.42 | 65% |
| jalapeno peppers | 5.5 | 0.27 | 37% |
| mung beans | 5.4 | 0.19 | 74% |
| butternut squash | 5.4 | 0.45 | 75% |
| collards | 5.3 | 0.33 | 37% |
| pumpkin | 5.2 | 0.2 | 76% |
| artichokes | 5.3 | 0.47 | 49% |
| radishes | 4.9 | 0.16 | 42% |
| pinto beans | 4.9 | 0.22 | 83% |
| portabella mushrooms | 4.9 | 0.29 | 55% |
| brussel sprouts | 4.8 | 0.42 | 50% |
| winter squash | 4.7 | 0.4 | 69% |
| turnips | 4.5 | 0.21 | 51% |
| rhubarb | 4.5 | 0.21 | 55% |
| red cabbage | 4.2 | 0.29 | 55% |
| shiitake mushroom | 4.1 | 0.39 | 58% |
| wheat bran | 5.3 | 2.16 | 38% |
| edamame | 4.5 | 1.21 | 41% |
| lemongrass | 4.1 | 0.99 | 93% |
| coconut water | 3.3 | 0.19 | 66% |
| eggplant | 3.3 | 0.25 | 34% |
| beets | 3.2 | 0.43 | 70% |
| mulberries | 2.9 | 0.43 | 74% |
| strawberries | 2.3 | 0.32 | 49% |
| soybeans (sprouted) | 2.7 | 0.81 | 49% |
| leeks | 2.5 | 0.61 | 83% |
| carrots | 2.2 | 0.41 | 64% |
| chayote | 2.0 | 0.24 | 40% |
| blackberries | 2.1 | 0.43 | 27% |
| cantaloupe | 1.9 | 0.34 | 70% |
| celeriac | 1.9 | 0.42 | 72% |
| jerusalem-artichokes | 2.0 | 0.73 | 87% |
| boysenberries | 1.6 | 0.5 | 54% |
| kiwifruit | 1.7 | 0.61 | 55% |
| turnips | 1.1 | 0.22 | 61% |
macronutrients
The macronutrient split of Shikha’s diet is shown in the chart below.
macro targets
While Shikha’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) | 65 | 160 |
| fat (g) | 15 | 65 |
| carbs (g) | 0 | 70 |
| energy (calories) | 1100 |
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 Shikha’s food log based on the harder to find 50% of the essential nutrients. Shikha’s most nutrient dense day is January 06 2019 while her least nutrient-dense day is January 04 2019.
best and worst days
Shikha’s food diary for the best and worst days are shown below for comparison. Shikha 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) |
|---|---|
| Banana, Fresh | 105 |
| Coffee, Prepared From Grounds | 6 |
| Almond Milk, Plain, Original, Unsweetened | 11 |
| Cucumber, Raw, With Peel | 94 |
| Carrots, Raw | 4 |
| Olive Oil | 239 |
| Lemon Juice, Fresh | 11 |
| Poached Eggs | 203 |
| Tea, Instant, Unsweetened | 2 |
| Tomato Raw, Includes Cherry, Grape, Roma | 19 |
| Lentils, Cooked From Dried | 230 |
| Fish timbale | 229 |
| Spinach, Cooked from Fresh | 41 |
| Cider Vinegar | 6 |
| Garbanzo Beans, Chickpeas, Cooked from Dried | 67 |
| Peanuts, Raw | 155 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Banana, Fresh | 105 |
| Almond Milk, Plain, Original, Unsweetened | 9 |
| Avocado, Black Skin, California Type | 227 |
| Poached Eggs | 135 |
| Cucumber, Raw, With Peel | 5 |
| Cabbage, Green, Cooked | 9 |
| Carrots, Raw | 5 |
| Olive Oil | 159 |
| Pork with curry sauce | 509 |
| Lemon Juice, Fresh | 1 |
| Broccoli, Raw | 5 |
| Green Bell Peppers, Raw | 2 |
| Prawns, Cooked from Fresh | 15 |
| Peanuts, Raw | 259 |
| Papaya, Fresh | 49 |
| Garbanzo Beans, Chickpeas, Cooked from Dried | 67 |
| Tea, Instant, Unsweetened | 2 |
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
The meals listed below will provide more of the nutrients Shikha is not getting in large quantities while also helping with her goal of fat loss.
- optimised electrolyte mix
- lemon vegetables
- chicken liver mushroom pate
- cod, veggies & pickles
- broccoli soup
- lean burgers, spinach & mushrooms
- cauliflower & spinach soup
- potassium caramel salted coffee
- Hulk green smoothie
- cruciferous juice
- halibut with mixed salad & seeds
- sautéed spinach with bacon
- roast turmeric cauliflower
- salmon, broccoli & vege
- arugula salad
- baked kale chips
- cauliflower soup
- zucchini & carrot fritters
- salmon, chicory, sauerkraut & greens
- quinoa stuffed peppers
- salmon, asparagus, spinach & mushroom
- Popeye bowl
- chicken breast, mushrooms, broccoli, spinach, asparagus
- mango & zucchini lettuce wraps
- quick mackerel salad
- roo burgers, asparagus, avo & cucumber
- salmon & salad bowl
- tuna, salad & sprouts
- green juice
- arugula, chicory, sauerkraut & prosciutto
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances