recommended approach
The food and meal lists in this report have been tailored to help Terry get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance 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 Terry’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Terry 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 Terry’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, adhd.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin K1 | 17% | |
| Calcium | 41% | |
| Phosphorus | 88% | |
| Potassium | 96% | |
| Folate | 129% | |
| Vitamin A | 141% | |
| Iron | 155% | |
| Magnesium | 162% | |
| Valine | 192% | |
| Leucine | 196% | |
| Manganese | 206% | |
| Niacin (B3) | 215% | |
| Isoleucine | 226% |
optimal foods for you
The foods listed below will provide Terry with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 |
|---|---|---|---|
| chicken breast | 6.4 | 1.48 | 60% |
| beef tripe | 6.4 | 1.03 | 55% |
| turkey liver | 5.0 | 1.89 | 47% |
| veal | 5.8 | 1.51 | 65% |
| lamb lungs | 5.8 | 0.95 | 58% |
| porterhouse steak (fat trimmed) | 4.6 | 1.45 | 50% |
| beef roast | 4.0 | 1.78 | 48% |
| bison | 4.2 | 1.71 | 53% |
| pork shoulder | 4.3 | 1.62 | 56% |
| lamb heart | 3.8 | 1.61 | 48% |
| ground beef (lean) | 4.4 | 1.44 | 60% |
| beef heart | 3.8 | 1.79 | 52% |
| pork chops | 3.8 | 1.74 | 54% |
| sirloin steak (lean) | 4.0 | 1.77 | 57% |
| leg ham | 4.0 | 1.65 | 56% |
| beef kidney | 3.8 | 1.57 | 52% |
| lamb shank | 3.0 | 1.96 | 48% |
| veal loin | 3.1 | 1.75 | 48% |
| roast beef | 2.0 | 2.19 | 38% |
| top round steak | 3.0 | 2.09 | 56% |
| chuck steak | 2.8 | 1.94 | 51% |
| chicken drumstick | 2.4 | 1.49 | 47% |
| lamb (lean) | 2.2 | 1.44 | 43% |
| lamb chop | 1.4 | 2.34 | 42% |
| pork ribs | 1.4 | 2.16 | 39% |
| roast pork | 1.5 | 1.99 | 41% |
| lamb sweetbread | 2.0 | 1.44 | 43% |
| pork (lean) | 1.6 | 2.09 | 44% |
| pork loin | 1.5 | 1.93 | 41% |
| elk | 1.5 | 1.93 | 44% |
| turkey heart | 1.5 | 1.74 | 47% |
| beef rib eye steak | 0.0 | 2.48 | 32% |
| sirloin steak | 0.0 | 2.43 | 36% |
| beef brisket | 0.0 | 2.44 | 37% |
| lamb leg | -0.4 | 2.58 | 31% |
| beef loin, top loin | -0.3 | 2.5 | 34% |
| beef shortribs | -0.7 | 2.95 | 33% |
| flank, steak | -0.6 | 2.63 | 32% |
| beef rib, eye | -0.6 | 2.65 | 32% |
| ground turkey | -0.7 | 2.58 | 30% |
| beef rib, small end | -0.8 | 2.78 | 31% |
| beef tenderloin steak | -0.8 | 2.73 | 31% |
| beef brisket | -0.8 | 2.8 | 33% |
| beef tenderloin steak | -0.7 | 2.62 | 32% |
| chicken | -0.2 | 2.19 | 36% |
| beef loin | -1.0 | 2.78 | 30% |
| ground beef, 75/25 | -1.0 | 2.77 | 31% |
| rotisserie chicken thigh | 0.0 | 1.93 | 39% |
| beef brisket, flat half | -1.2 | 2.98 | 31% |
| ground beef 70/30 | -1.0 | 2.7 | 30% |
| ground beef, 80/20 | -1.0 | 2.7 | 31% |
| ground beef | -0.9 | 2.48 | 30% |
| lamb | -5.0 | 6.39 | 4% |
| t-bone steak | -1.5 | 2.94 | 26% |
| roast ham | 0.1 | 1.78 | 41% |
| beef brisket, flat half | -1.2 | 2.89 | 32% |
| ground beef 70/30 | -1.3 | 2.77 | 30% |
| lamb brains | -0.6 | 1.54 | 27% |
| turkey gizzard | 0.7 | 1.55 | 57% |
| lamb rib | -2.7 | 3.61 | 19% |
| turkey | -1.4 | 2.21 | 28% |
| pork ribs | -3.0 | 3.61 | 18% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| cod | 5.9 | 2.9 | 71% |
| halibut | 6.4 | 1.11 | 66% |
| anchovy | 4.4 | 2.1 | 44% |
| haddock | 6.1 | 1.16 | 71% |
| crayfish | 6.1 | 0.82 | 67% |
| pollock | 5.7 | 1.11 | 69% |
| salmon | 4.5 | 1.56 | 52% |
| crab | 6.0 | 0.83 | 71% |
| rockfish | 5.3 | 1.09 | 66% |
| whiting | 5.1 | 1.16 | 66% |
| tuna | 3.8 | 1.84 | 52% |
| white fish | 5.2 | 1.08 | 70% |
| sturgeon | 3.9 | 1.35 | 49% |
| orange roughy | 4.7 | 1.05 | 70% |
| lobster | 4.8 | 0.89 | 71% |
| flounder | 3.8 | 0.86 | 57% |
| perch | 4.0 | 0.96 | 62% |
| trout | 2.5 | 1.68 | 45% |
| sardine | 1.7 | 2.08 | 38% |
| herring | 0.4 | 2.17 | 36% |
| mackerel | -1.6 | 3.05 | 14% |
macronutrients
The macronutrient split of Terry’s diet is shown in the chart below.
macro targets
While Terry’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) | 160 | 265 |
| fat (g) | 35 | 185 |
| carbs (g) | 0 | 20 |
| energy (calories) | 2500 |
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 Terry’s food log based on the harder to find 50% of the essential nutrients. Terry’s most nutrient dense day is April 07 2024 while his least nutrient-dense day is April 03 2024.
best and worst days
Terry’s food diary for the best and worst days are shown below for comparison. Terry 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 maintenance
The meals listed below will provide more of the nutrients Terry is not getting in large quantities while also helping with his goal of nutrient dense maintenance.
- lemon vegetables
- lean burgers, spinach & mushrooms
- chicken liver mushroom pate
- sautéed spinach with bacon
- cod, veggies & pickles
- Hulk green smoothie
- turkey & spinach egg white omelette
- quick fish salad with mussels
- medium fat spinach omelette
- cauliflower & spinach soup
- chicken breast, mushrooms, broccoli, spinach, asparagus
- Popeye bowl
- baked kale chips
- tuna, salad & sprouts
- salmon & salad bowl
- low fat spinach muffins
- sautéed spinach & mushrooms
- salmon, chicory, sauerkraut & greens
- quick tuna salad
- egg white omelette
- Ahi tuna & asparagus
- sautéed spinach with bacon & egg
- prawn & stir fry vege
- spinach, cottage cheese & protein sludge
- eggs in a vege nest with ham
- potassium caramel salted coffee
- cruciferous juice
- parsley & spinach salad
- quick mackerel salad
- garlic & chilli prawns
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances