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.
| 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.
| nutrient | % DRI | prioritize |
|---|---|---|
| Manganese | 12% | |
| Vitamin D | 29% | |
| Thiamin (B1) | 30% | |
| Magnesium | 33% | |
| Omega-3 | 41% | |
| Vitamin E | 42% | |
| Sodium | 46% | |
| Potassium | 52% | |
| Folate | 54% | |
| Vitamin K1 | 55% | |
| Copper | 90% | |
| Riboflavin (B2) | 107% | |
| Phosphorus | 111% |
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).
Animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| lamb liver | 7.3 | 1.68 | 48% |
| veal liver | 4.3 | 1.92 | 55% |
| beef liver | 4.5 | 1.75 | 60% |
| lamb kidney | 4.5 | 1.12 | 52% |
| turkey liver | 3.8 | 1.89 | 47% |
| chicken liver | 3.7 | 1.72 | 50% |
| beef kidney | 3.7 | 1.57 | 52% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 6.5 | 1.43 | 47% |
| mackerel | 3.0 | 3.05 | 14% |
| caviar | 3.9 | 2.64 | 33% |
| mollusks conch | 4.9 | 1.30 | 54% |
| mussel | 5.1 | 0.86 | 63% |
| trout | 3.8 | 1.68 | 45% |
| oysters | 4.5 | 1.02 | 59% |
| sardine | 2.8 | 2.08 | 38% |
| anchovy | 3.0 | 2.10 | 44% |
| salmon | 3.5 | 1.56 | 52% |
| crab | 4.4 | 0.83 | 71% |
Plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 15.4 | 0.23 | 49% |
| coriander | 13.8 | 0.23 | 30% |
| chicory greens | 13.5 | 0.23 | 23% |
| endive | 12.5 | 0.17 | 7% |
| beet greens | 12.9 | 0.22 | 35% |
| watercress | 13.7 | 0.11 | 65% |
| escarole | 10.4 | 0.19 | 24% |
| asparagus | 11.4 | 0.22 | 50% |
| chard | 11.5 | 0.19 | 51% |
| lettuce | 10.7 | 0.15 | 50% |
| mustard greens | 9.8 | 0.27 | 36% |
| turnip greens | 9.9 | 0.29 | 44% |
| parsley | 9.8 | 0.36 | 48% |
| chives | 9.8 | 0.30 | 48% |
| radicchio | 10.6 | 0.23 | 68% |
| seaweed (laver) | 10.9 | 0.35 | 80% |
| arugula | 9.2 | 0.25 | 45% |
| yeast extract spread | 8.9 | 1.85 | 59% |
| zucchini | 9.0 | 0.17 | 40% |
| seaweed (wakame) | 10.0 | 0.45 | 79% |
| amaranth leaves | 10.0 | 0.21 | 86% |
| broccoli | 8.4 | 0.35 | 50% |
| chinese cabbage | 8.3 | 0.12 | 54% |
| kale | 8.2 | 0.28 | 60% |
| okra | 7.7 | 0.22 | 50% |
| spirulina | 8.5 | 0.26 | 70% |
| summer squash | 7.1 | 0.19 | 45% |
| wheat bran | 5.7 | 2.16 | 38% |
| alfalfa | 5.9 | 0.23 | 19% |
| onions | 7.7 | 0.32 | 65% |
| portabella mushrooms | 7.1 | 0.29 | 55% |
| celery | 6.8 | 0.18 | 50% |
| collards | 6.0 | 0.33 | 37% |
| hazelnuts | 1.5 | 6.29 | 10% |
| white mushroom | 7.1 | 0.22 | 65% |
| banana pepper | 5.8 | 0.27 | 36% |
| almond butter | 1.5 | 6.14 | 16% |
| edamame | 5.3 | 1.21 | 41% |
| almonds | 1.4 | 6.07 | 15% |
| brussel sprouts | 5.9 | 0.42 | 50% |
| walnuts | 1.0 | 6.19 | 13% |
| sunflower seeds | 1.4 | 5.46 | 15% |
| snap beans | 6.0 | 0.15 | 58% |
| cauliflower | 5.5 | 0.25 | 50% |
| pine nuts | 0.2 | 6.73 | 11% |
| sesame butter | 1.1 | 5.86 | 21% |
| pumpkin seeds | 1.1 | 5.59 | 19% |
| cabbage | 5.5 | 0.23 | 55% |
| sauerkraut | 4.7 | 0.19 | 39% |
| red peppers | 4.7 | 0.31 | 40% |
| cucumber | 4.8 | 0.12 | 40% |
| pickles | 4.8 | 0.12 | 40% |
| pili nuts | -0.5 | 7.19 | 7% |
| artichokes | 4.9 | 0.47 | 49% |
| brazil nuts | -0.1 | 6.59 | 9% |
| flax seed | 0.6 | 5.34 | 12% |
| jalapeno peppers | 4.4 | 0.27 | 37% |
| seaweed (kelp) | 6.0 | 0.43 | 77% |
| eggplant | 4.1 | 0.25 | 35% |
| mung beans | 5.7 | 0.19 | 74% |
| shiitake mushroom | 4.9 | 0.39 | 58% |
| pumpkin | 5.6 | 0.20 | 76% |
| sesame seeds | -0.6 | 6.31 | 10% |
| blackberries | 3.3 | 0.43 | 27% |
| radishes | 4.0 | 0.16 | 43% |
| butternuts | -0.6 | 6.12 | 17% |
| macadamia nuts | -1.7 | 7.18 | 6% |
| red cabbage | 4.0 | 0.29 | 55% |
| peanut butter | -0.7 | 5.90 | 18% |
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) | 140 | 255 |
| fat (g) | 30 | 170 |
| carbs (g) | 0 | 150 |
| energy (calories) | 2350 |
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 January 22 2018 while his least nutrient-dense day is January 24 2018.
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) |
|---|---|
| Ken's, Lite Dressing, Topping & Spread, Creamy Caesar | 155 |
| Organics, Mixed Baby Spring Greens, Fresh | 13 |
| Avocado, Black Skin, California Type | 237 |
| Mushrooms, Cooked from Fresh | 36 |
| Hamburger or Ground Beef, 90% Lean | 323 |
| Saputo, Low Moisture Part Skim Mozzarella Cheese | 162 |
| Eggs, Cooked | 229 |
| Tuna, Canned, Light, Water Pack, No Salt, Drained | 248 |
| Butter, Salted | 165 |
| Colby Jack Cheese | 372 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Saputo, Low Moisture Part Skim Mozzarella Cheese | 162 |
| Organics, Mixed Baby Spring Greens, Fresh | 16 |
| Ken's, Lite Dressing, Topping & Spread, Creamy Caesar | 174 |
| Avocado, Black Skin, California Type | 199 |
| Beef Steak, Sirloin, No Visible Fat Eaten | 267 |
diet log analysis
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.
- spinach, sardines, oysters & sauerkraut
- spinach, egg whites, anchovies and mackerel
- spinach, capsicum, oysters, egg white & mackerel
- spinach and cauliflower soup
- spinach, capsicum, oysters, egg & mackerel
- sauteed spinach with mushrooms
- spinach, eggs, mackerel, oysters & sriracha
- med fat spinach omelette
- omelette - full fat
- low fat omelette
- salmon, peppers, mushrooms and spinach
- roo burgers, spinach and mushrooms
- sauteed spinach with bacon
- cruciferous juice
- fish and salad
- spinach saag
- Sandi's green smoothie
- Hulk green smoothie
- salmon, egg, mushroom, spinach and bok choy
- ingrid breakfast
- avocado, spinach and walnut salad
- anchovies, spinach and egg breakfast bowl
- chicken breast, mushrooms, broccoli, spinach, asparagus
- warm belgian endive and pine nut salad
- endive and watercress salad
- parsley & spinach salad
- bitter salad greens
- oysters, chard, brussels sprouts and shrimp breakfast bowl
- sauteed spinach
- zucchini noodles with pumpkin seed & garlic sauce
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances