recommended approach
The food and meal lists in this report have been tailored to help Andrea 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 Andrea’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Andrea 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 Andrea’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, inflammation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Phosphorus | 28% | |
| Vitamin E | 29% | |
| Selenium | 32% | |
| Methionine | 35% | |
| Iron | 46% | |
| Leucine | 47% | |
| Lysine | 47% | |
| Valine | 48% | |
| Potassium | 50% | |
| Isoleucine | 56% | |
| Threonine | 61% | |
| Histidine | 63% | |
| Calcium | 64% |
optimal foods for you
The foods listed below will provide Andrea 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 |
|---|---|---|---|
| egg white | 14.2 | 0.52 | 74% |
| lamb kidney | 14.3 | 1.12 | 52% |
| chicken breast | 14.6 | 1.48 | 60% |
| veal | 13.5 | 1.51 | 65% |
| porterhouse steak (fat trimmed) | 12.9 | 1.45 | 50% |
| beef kidney | 12.4 | 1.57 | 52% |
| pork liver | 12.5 | 1.65 | 59% |
| beef roast | 12.1 | 1.78 | 48% |
| pork shoulder | 11.6 | 1.62 | 56% |
| beef tripe | 10.8 | 1.03 | 55% |
| bison | 11.5 | 1.71 | 53% |
| leg ham | 11.3 | 1.65 | 56% |
| chicken liver | 11.3 | 1.72 | 50% |
| pork chops | 11.3 | 1.74 | 54% |
| lamb lungs | 10.1 | 0.95 | 58% |
| ground beef (lean) | 10.8 | 1.44 | 60% |
| lean pastrami | 10.1 | 0.95 | 72% |
| ground pork | 11.2 | 1.85 | 54% |
| beef heart | 10.8 | 1.79 | 52% |
| sirloin steak (lean) | 10.5 | 1.77 | 57% |
| cream cheese (low fat) | 9.0 | 1.05 | 76% |
| chuck steak | 10.1 | 1.94 | 51% |
| rib eye fillet | 10.1 | 1.99 | 45% |
| lamb heart | 9.5 | 1.61 | 48% |
| beef liver | 9.5 | 1.75 | 60% |
| top round steak | 9.5 | 2.09 | 56% |
| chicken drumstick | 8.7 | 1.49 | 47% |
| lamb liver | 8.7 | 1.68 | 48% |
| lamb shank | 8.4 | 1.96 | 48% |
| turkey | 6.9 | 1.12 | 63% |
| lamb sweetbread | 7.2 | 1.44 | 43% |
| veal liver | 7.6 | 1.92 | 55% |
| cottage cheese (low fat) | 6.0 | 0.81 | 62% |
| roast beef | 7.8 | 2.19 | 38% |
| veal loin | 7.2 | 1.75 | 48% |
| lamb (lean) | 6.2 | 1.44 | 43% |
| pork (lean) | 7.0 | 2.09 | 44% |
| roast pork | 6.9 | 1.99 | 41% |
| pork loin | 6.2 | 1.93 | 41% |
| pork ribs | 6.3 | 2.16 | 39% |
| turkey heart | 5.8 | 1.74 | 47% |
| cheddar | 5.6 | 1.73 | 48% |
| turkey gizzard | 4.6 | 1.55 | 57% |
| cottage cheese with fruit | 3.6 | 0.97 | 52% |
| elk | 4.8 | 1.93 | 44% |
| turkey liver | 4.7 | 1.89 | 47% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| halibut | 16.1 | 1.11 | 66% |
| haddock | 16.0 | 1.16 | 71% |
| pollock | 15.6 | 1.11 | 69% |
| crab | 15.0 | 0.83 | 71% |
| crayfish | 15.0 | 0.82 | 67% |
| orange roughy | 15.2 | 1.05 | 70% |
| whiting | 15.2 | 1.16 | 66% |
| rockfish | 14.9 | 1.09 | 66% |
| lobster | 14.0 | 0.89 | 71% |
| cod | 16.5 | 2.9 | 71% |
| white fish | 13.9 | 1.08 | 70% |
| perch | 13.7 | 0.96 | 62% |
| flounder | 13.5 | 0.86 | 57% |
| shrimp | 13.5 | 1.19 | 69% |
| octopus | 12.6 | 1.64 | 71% |
| clam | 12.1 | 1.42 | 73% |
| salmon | 11.7 | 1.56 | 52% |
| fish roe | 11.4 | 1.43 | 47% |
| tuna | 10.2 | 1.84 | 52% |
| mussel | 7.9 | 0.86 | 63% |
| sturgeon | 8.3 | 1.35 | 49% |
| welk | 10.1 | 2.75 | 82% |
| anchovy | 9.2 | 2.1 | 44% |
| trout | 8.6 | 1.68 | 45% |
| scallop | 5.6 | 1.11 | 77% |
| molluscs | 4.8 | 0.69 | 77% |
| sardine | 5.7 | 2.08 | 38% |
| oysters | 4.1 | 1.02 | 59% |
| herring | 4.7 | 2.17 | 36% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spirulina | 14.1 | 0.26 | 70% |
| watercress | 12.8 | 0.11 | 65% |
| seaweed (laver) | 12.0 | 0.35 | 80% |
| spinach | 9.9 | 0.23 | 49% |
| turnip greens | 9.6 | 0.29 | 44% |
| chard | 6.9 | 0.19 | 51% |
| asparagus | 6.6 | 0.22 | 50% |
| coriander | 5.7 | 0.23 | 30% |
| white mushroom | 5.5 | 0.22 | 65% |
| mustard greens | 5.5 | 0.27 | 36% |
| chinese cabbage | 5.3 | 0.12 | 54% |
| alfalfa | 4.6 | 0.23 | 19% |
| amaranth leaves | 4.2 | 0.21 | 86% |
| portabella mushrooms | 4.3 | 0.29 | 55% |
| arugula | 3.8 | 0.25 | 45% |
| lettuce | 3.3 | 0.15 | 50% |
| chives | 3.0 | 0.3 | 48% |
| parsley | 2.8 | 0.36 | 48% |
| banana pepper | 2.5 | 0.27 | 36% |
| beet greens | 2.3 | 0.22 | 35% |
| tofu | 2.9 | 0.83 | 34% |
| rhubarb | 1.9 | 0.21 | 55% |
| endive | 1.8 | 0.17 | 7% |
macronutrients
The macronutrient split of Andrea’s diet is shown in the chart below.
macro targets
While Andrea’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) | 110 | 205 |
| fat (g) | 25 | 90 |
| carbs (g) | 0 | 50 |
| energy (calories) | 1450 |
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 Andrea’s food log based on the harder to find 50% of the essential nutrients. Andrea’s most nutrient dense day is September 12 2020 while her least nutrient-dense day is September 15 2020.
best and worst days
Andrea’s food diary for the best and worst days are shown below for comparison. Andrea 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) |
|---|---|
| Zesty smashed avo | 426 |
| Green machine smoothie | 191 |
| Banana, Fresh | 79 |
| Basmati Rice, Cooked in Unsalted Water | 109 |
| Palak Paneer, Spinach and Cheese in Gravy | 369 |
| Sanjay's, Vegetable Samosa | 270 |
| Nature's Way, Instant Natural Protein, Chocolate | 34 |
| So Nice, Barista Blend Soy Milk | 80 |
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
The meals listed below will provide more of the nutrients Andrea is not getting in large quantities while also helping with her goal of fat loss.
- Ahi tuna & asparagus
- turkey & spinach egg white omelette
- tuna, salad & sprouts
- shrimp fajitas taco
- spicy sriracha shrimp & crispy cabbage
- salted caramel protein coffee
- surf & turf
- cod, veggies & pickles
- prawn & stir fry vege
- chicken liver mushroom pate
- spinach, cottage cheese & protein sludge
- garlic & chilli prawns
- quick tuna salad
- Popeye bowl
- Hulk green smoothie
- steak, mushrooms & asparagus
- green Hulk omelette with chicken
- beef, ham, broccoli & cauliflower
- broccoli, egg whites, mackerel, mussels
- Ketogains protein pudding
- pork loin in green salsa with cauliflower
- shrimp taco
- steak, tomato, egg & spinach
- chinese prawn & cabbage stir fry
- chicken breast, mushrooms, broccoli, spinach, asparagus
- smoked salmon with watercress
- carne asada burrito
- PSMF green smoothie
- garlic & chilli prawns
- spinach stuffed chicken breast
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances