recommended approach
The food and meal lists in this report have been tailored to help Kristina 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 and being zero carb.
| 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 Kristina’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Kristina 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 Kristina’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: hypothyroidism, inflammation, methylation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin K1 | 9% | |
| Vitamin E | 11% | |
| Vitamin D | 13% | |
| Vitamin C | 14% | |
| Omega-3 | 17% | |
| Manganese | 19% | |
| Magnesium | 20% | |
| Thiamin (B1) | 22% | |
| Calcium | 23% | |
| Folate | 23% | |
| Potassium | 24% | |
| Copper | 43% | |
| Sodium | 51% |
optimal foods for you
The foods listed below will provide Kristina 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 |
|---|---|---|---|
| turkey liver | 1.9 | 1.89 | 47% |
| beef kidney | 1.4 | 1.57 | 52% |
| beef tripe | 0.9 | 1.03 | 55% |
| lamb brains | 0.6 | 1.54 | 27% |
| beef heart | 0.5 | 1.79 | 52% |
| lamb heart | 0.3 | 1.61 | 48% |
| ham | -0.3 | 1.49 | 29% |
| lamb lungs | -0.7 | 0.95 | 58% |
| pork chops | -0.2 | 1.74 | 54% |
| lamb sweetbread | -0.6 | 1.44 | 43% |
| roast ham | -0.5 | 1.78 | 41% |
| leg ham | -0.7 | 1.65 | 56% |
| pork (lean) | -0.4 | 2.09 | 44% |
| pork shoulder | -0.9 | 1.62 | 56% |
| turkey heart | -0.8 | 1.74 | 47% |
| sweetbread | 0.2 | 3.18 | 12% |
| chicken breast | -1.2 | 1.48 | 60% |
| roast pork | -1.0 | 1.99 | 41% |
| bison | -1.3 | 1.71 | 53% |
| pork loin | -1.2 | 1.93 | 41% |
| veal | -1.6 | 1.51 | 65% |
| lamb (lean) | -1.8 | 1.44 | 43% |
| pork ribs | -1.3 | 2.16 | 39% |
| lamb shank | -1.5 | 1.96 | 48% |
| beef roast | -1.8 | 1.78 | 48% |
| turkey gizzard | -2.0 | 1.55 | 57% |
| ground beef (lean) | -2.1 | 1.44 | 60% |
| porterhouse steak (fat trimmed) | -2.1 | 1.45 | 50% |
| chicken drumstick | -2.1 | 1.49 | 47% |
| lamb chop | -1.5 | 2.34 | 42% |
| sirloin steak (lean) | -1.9 | 1.77 | 57% |
| elk | -1.9 | 1.93 | 44% |
| veal loin | -2.1 | 1.75 | 48% |
| chuck steak | -2.4 | 1.94 | 51% |
| rotisserie chicken thigh | -2.4 | 1.93 | 39% |
| headcheese | -2.8 | 1.57 | 20% |
| ground turkey | -2.0 | 2.58 | 30% |
| beef brisket | -2.2 | 2.44 | 37% |
| top round steak | -2.5 | 2.09 | 56% |
| beef rib eye steak | -2.3 | 2.48 | 32% |
| turkey | -2.5 | 2.21 | 28% |
| roast beef | -2.6 | 2.19 | 38% |
| goat cheese | -2.3 | 2.64 | 21% |
| chicken | -2.7 | 2.19 | 36% |
| sirloin steak | -2.6 | 2.43 | 36% |
| flank, steak | -2.4 | 2.63 | 32% |
| beef loin, top loin | -2.5 | 2.5 | 34% |
| beef tenderloin steak | -2.6 | 2.62 | 32% |
| lamb leg | -2.6 | 2.58 | 31% |
| beef rib, eye | -2.6 | 2.65 | 32% |
| ground beef | -2.8 | 2.48 | 30% |
| beef rib, small end | -2.6 | 2.78 | 31% |
| beef tenderloin steak | -2.7 | 2.73 | 31% |
| ground beef, 80/20 | -2.8 | 2.7 | 31% |
| ground beef 70/30 | -2.8 | 2.7 | 30% |
| beef loin | -2.8 | 2.78 | 30% |
| ground beef, 75/25 | -2.8 | 2.77 | 31% |
| ground beef 70/30 | -2.8 | 2.77 | 30% |
| beef brisket | -2.9 | 2.8 | 33% |
| beef brisket, flat half | -2.8 | 2.89 | 32% |
| pork ribs | -2.3 | 3.61 | 18% |
| beef shortribs | -2.8 | 2.95 | 33% |
| beef brisket, flat half | -2.8 | 2.98 | 31% |
| t-bone steak | -2.9 | 2.94 | 26% |
| duck | -2.8 | 3.37 | 18% |
| lamb rib | -3.0 | 3.61 | 19% |
| lamb | -2.3 | 6.39 | 4% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 4.5 | 0.83 | 71% |
| crayfish | 3.9 | 0.82 | 67% |
| lobster | 3.7 | 0.89 | 71% |
| trout | 3.4 | 1.68 | 45% |
| salmon | 3.0 | 1.56 | 52% |
| pollock | 2.7 | 1.11 | 69% |
| sturgeon | 2.7 | 1.35 | 49% |
| white fish | 2.3 | 1.08 | 70% |
| flounder | 1.9 | 0.86 | 57% |
| rockfish | 2.1 | 1.09 | 66% |
| halibut | 1.9 | 1.11 | 66% |
| anchovy | 2.4 | 2.1 | 44% |
| whiting | 1.6 | 1.16 | 66% |
| sardine | 2.1 | 2.08 | 38% |
| perch | 0.9 | 0.96 | 62% |
| mackerel | 2.5 | 3.05 | 14% |
| haddock | 1.0 | 1.16 | 71% |
| tuna | 1.4 | 1.84 | 52% |
| cod | 1.7 | 2.9 | 71% |
| herring | 1.0 | 2.17 | 36% |
| orange roughy | -1.0 | 1.05 | 70% |
macronutrients
The macronutrient split of Kristina’s diet is shown in the chart below.
protein
Kristina’s protein intake is 1.8g/kg LBM or 87g/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 Kristina’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 19 |
| RDI/sedentary | ~11% | 0.8 | 39 |
| typical | ~16% | 1.2 | 58 |
| minimum nutrient optimiser | ~24% | 1.8 | 70 |
| Kristina | 42% | 1.80 | 87 |
macro targets
While Kristina’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) | 70 | 175 |
| fat (g) | 20 | 115 |
| carbs (g) | 0 | 0 |
| energy (calories) | 1300 |
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 Kristina’s food log based on the harder to find 50% of the essential nutrients. Kristina’s most nutrient dense day is June 26 2020 while her least nutrient-dense day is June 21 2020.
best and worst days
Kristina’s food diary for the best and worst days are shown below for comparison. Kristina 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 weight loss
The meals listed below will provide more of the nutrients Kristina is not getting in large quantities while also helping with her goal of fat loss.
- baked kale chips
- lemon vegetables
- optimised electrolyte mix
- cod, veggies & pickles
- cauliflower & spinach soup
- green juice
- lean burgers, spinach & mushrooms
- broccoli soup
- sautéed spinach with bacon
- Hulk green smoothie
- cruciferous juice
- quick fish salad with mussels
- sautéed spinach & mushrooms
- halibut with mixed salad & seeds
- potassium caramel salted coffee
- quinoa stuffed peppers
- salmon & salad bowl
- chicken liver mushroom pate
- roast turmeric cauliflower
- zucchini & carrot fritters
- salmon, chicory, sauerkraut & greens
- Popeye bowl
- mango & zucchini lettuce wraps
- arugula salad
- cauliflower soup
- arugula, chicory, sauerkraut & prosciutto
- parsley & spinach salad
- medium fat spinach omelette
- salmon, broccoli & vege
- chicken breast, mushrooms, broccoli, spinach, asparagus
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances