recommended approach
The food and meal lists in this report have been tailored to help david get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management with a low insulin load diet.
| 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 david’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide david 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 david’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 18% | |
| Vitamin C | 35% | |
| Niacin (B3) | 48% | |
| Potassium | 58% | |
| Calcium | 62% | |
| Zinc | 66% | |
| Magnesium | 96% | |
| Folate | 111% | |
| Vitamin B12 | 112% | |
| Lysine | 114% | |
| Panto Acid (B5) | 116% | |
| Phosphorus | 116% | |
| Methionine | 121% |
optimal foods for you
The foods listed below will provide david with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . 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 |
|---|---|---|---|
| liver sausage | 0.1 | 3.31 | 12% |
| chicken liver | 9.0 | 1.72 | 50% |
| lamb kidney | 8.8 | 1.12 | 52% |
| beef brains | 0.2 | 1.51 | 22% |
| lamb liver | 7.6 | 1.68 | 48% |
| turkey liver | 7.2 | 1.89 | 47% |
| lamb brains | 1.3 | 1.54 | 27% |
| bologna | -2.3 | 3.1 | 11% |
| veal liver | 9.3 | 1.92 | 55% |
| bratwurst | -1.7 | 3.33 | 16% |
| beef liver | 9.2 | 1.75 | 60% |
| sweetbread | -3.2 | 3.18 | 12% |
| liverwurst | -2.1 | 3.26 | 16% |
| cream | -5.0 | 3.4 | 6% |
| egg yolk | -2.0 | 2.75 | 18% |
| meatballs | -1.8 | 2.86 | 19% |
| headcheese | -2.2 | 1.57 | 20% |
| limburger cheese | -1.9 | 3.27 | 19% |
| sour cream | -4.4 | 1.98 | 13% |
| camembert | -1.7 | 3.0 | 21% |
| lamb | -4.3 | 6.39 | 4% |
| liver pate | -3.1 | 3.19 | 16% |
| pork ribs | -2.5 | 3.61 | 18% |
| bacon | -4.1 | 4.17 | 11% |
| ham | -0.6 | 1.49 | 29% |
| whole egg | -0.5 | 1.43 | 30% |
| feta cheese | -1.9 | 2.64 | 22% |
| sour cream (light) | -1.7 | 1.36 | 26% |
| brie | -2.4 | 3.34 | 19% |
| frankfurter | -3.4 | 2.9 | 16% |
| lamb rib | -2.3 | 3.61 | 19% |
| beef kidney | 5.5 | 1.57 | 52% |
| beef sausage | -2.8 | 3.32 | 18% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 1.4 | 3.05 | 14% |
| caviar | 3.3 | 2.64 | 33% |
| sturgeon | 5.9 | 1.35 | 49% |
| trout | 4.9 | 1.68 | 45% |
| salmon | 6.6 | 1.56 | 52% |
| herring | 2.5 | 2.17 | 36% |
| sardine | 2.7 | 2.08 | 38% |
| fish roe | 4.8 | 1.43 | 47% |
| anchovy | 4.1 | 2.1 | 44% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 9.0 | 0.17 | 7% |
| chicory greens | 9.0 | 0.23 | 23% |
| coriander | 9.9 | 0.23 | 30% |
| alfalfa | 6.8 | 0.23 | 19% |
| escarole | 7.3 | 0.19 | 24% |
| mustard greens | 7.9 | 0.27 | 36% |
| beet greens | 6.3 | 0.22 | 35% |
| parsley | 10.0 | 0.36 | 48% |
| banana pepper | 6.4 | 0.27 | 36% |
| arugula | 8.9 | 0.25 | 45% |
| spinach | 9.3 | 0.23 | 49% |
| olives | -2.9 | 1.45 | 3% |
| chives | 8.3 | 0.3 | 48% |
| turnip greens | 6.9 | 0.29 | 44% |
| zucchini | 5.7 | 0.17 | 40% |
| avocado | -2.6 | 1.6 | 8% |
| chinese cabbage | 9.1 | 0.12 | 54% |
| corn bran | -1.8 | 2.24 | 12% |
| blackberries | 1.4 | 0.43 | 27% |
| cauliflower | 7.2 | 0.25 | 50% |
| cucumber | 3.7 | 0.12 | 40% |
| pickles | 3.7 | 0.12 | 40% |
| okra | 6.5 | 0.22 | 50% |
| lettuce | 6.3 | 0.15 | 50% |
| asparagus | 6.2 | 0.22 | 50% |
| watercress | 10.5 | 0.11 | 65% |
| radishes | 4.1 | 0.16 | 42% |
| raspberries | 0.5 | 0.52 | 30% |
| chard | 6.1 | 0.19 | 51% |
| flax seed | -1.8 | 5.34 | 12% |
| summer squash | 4.5 | 0.19 | 45% |
| sauerkraut | 2.7 | 0.19 | 39% |
| eggplant | 1.5 | 0.25 | 34% |
| coconut milk | -4.5 | 2.3 | 8% |
| yeast extract spread | 9.2 | 1.85 | 59% |
| broccoli | 5.8 | 0.35 | 50% |
| red peppers | 3.0 | 0.31 | 40% |
| collards | 2.0 | 0.33 | 37% |
| wheat bran | 3.3 | 2.16 | 38% |
| sesame seeds | -2.3 | 6.31 | 10% |
| brazil nuts | -2.5 | 6.59 | 9% |
| artichokes | 4.9 | 0.47 | 49% |
| coconut cream | -4.7 | 3.3 | 8% |
| jalapeno peppers | 1.2 | 0.27 | 37% |
| portabella mushrooms | 6.1 | 0.29 | 55% |
| celery | 4.5 | 0.18 | 50% |
| tofu | 0.7 | 0.83 | 34% |
| sunflower seeds | -2.0 | 5.46 | 15% |
| pumpkin seeds | -0.8 | 5.59 | 19% |
| coconut meat | -4.7 | 3.54 | 10% |
| pili nuts | -3.5 | 7.19 | 7% |
| peanut butter | -1.2 | 5.9 | 18% |
macronutrients
The macronutrient split of david’s diet is shown in the chart below.
protein
david’s protein intake is 0.8g/kg LBM or 57g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.
The table below shows how david’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 29 |
| RDI/sedentary | ~11% | 0.8 | 59 |
| typical | ~16% | 1.2 | 88 |
| minimum nutrient optimiser | ~24% | 1.8 | 105 |
| david | 7% | 0.77 | 57 |
macro targets
While david’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) | 105 | 235 |
| fat (g) | 30 | 160 |
| carbs (g) | 0 | 75 |
| energy (calories) | 2150 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
david’s food diary indicates he is eating 3145 calories per day with an insulin load of 58g/day and with 7% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on david’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.
| approach | % insulinogenic | insulin load (g) | net carbs (g) |
|---|---|---|---|
| typical SAD | 54% | 338 | 281 |
| average optimiser | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| david | 7% | 58 | 26 |
daily nutrient score
The chart below shows a comparison of the nutrient density of david’s food log based on the harder to find 50% of the essential nutrients. david’s most nutrient dense day is May 20 2018 while his least nutrient-dense day is May 20 2018.
best and worst days
david’s food diary for the best and worst days are shown below for comparison. david 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) |
|---|---|
| Lettuce, Mixed Greens | 34 |
| Eggs, Cooked | 155 |
| Feta Cheese | 225 |
| Goat Cheese, Soft | 75 |
| Walnuts | 278 |
| Olive Oil | 597 |
| Avocado, Black Skin, California Type | 189 |
| Macadamia Nuts, Roasted, Salted | 945 |
| Lindt, Supreme Dark Chocolate, 90% Cocoa Solids | 170 |
| Caesar Dressing, Store Bought | 478 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Lettuce, Mixed Greens | 34 |
| Eggs, Cooked | 155 |
| Feta Cheese | 225 |
| Goat Cheese, Soft | 75 |
| Walnuts | 278 |
| Olive Oil | 597 |
| Avocado, Black Skin, California Type | 189 |
| Macadamia Nuts, Roasted, Salted | 945 |
| Lindt, Supreme Dark Chocolate, 90% Cocoa Solids | 170 |
| Caesar Dressing, Store Bought | 478 |
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 diabetes management
The meals listed below will provide more of the nutrients david is not getting in large quantities while also helping with his goal of blood sugar management.
- optimised electrolyte mix
- eggs, sardines, oysters & broccoli
- chicken liver mushroom pate
- potassium caramel salted coffee
- lean burgers, spinach & mushrooms
- halibut with mixed salad & seeds
- seared tuna on bok choy
- salmon & salad bowl
- salmon, broccoli & vege
- broccoli, egg white, mackerel, oysters & sauerkraut
- seared tuna with olive salsa
- Ahi tuna & asparagus
- green breakfast salad
- broccoli soup
- salmon, asparagus, spinach & mushroom
- tuna, salad & sprouts
- chicken liver, eggs & greens
- sautéed spinach with bacon
- Popeye bowl
- quick fish salad with sardines
- roo burgers, asparagus, avo & cucumber
- quick mackerel salad
- cod, veggies & pickles
- liver & eggs
- quick fish salad with mussels
- chicken breast, mushrooms, broccoli, spinach, asparagus
- salmon, chicory, sauerkraut & greens
- salmon, spinach, sauerkraut, cottage cheese & olives
- salmon, mushrooms & bell peppers
- Hulk green smoothie
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances