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 |
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).
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.
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.
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% |
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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
lamb liver | 1063.6 | 1.68 | 48% |
sweetbread | 93.9 | 3.18 | 12% |
cream cheese | -159.1 | 3.50 | 11% |
gruyere cheese | -182.1 | 4.13 | 22% |
swiss cheese | -162.7 | 3.93 | 22% |
colby | -196.1 | 3.94 | 21% |
salami | -210.4 | 3.78 | 18% |
liverwurst | -132.8 | 3.26 | 16% |
monterey cheese | -185.4 | 3.73 | 21% |
muenster cheese | -194.7 | 3.68 | 21% |
liver pate | -160.8 | 3.19 | 16% |
brie | -145.3 | 3.34 | 19% |
cheddar cheese | -300.1 | 4.10 | 20% |
blue cheese | -163.2 | 3.53 | 21% |
liver sausage | -261.2 | 3.31 | 13% |
pork sausage | -154.5 | 3.25 | 20% |
veal liver | 677.5 | 1.92 | 55% |
camembert | -128.1 | 3.00 | 21% |
edam cheese | -281.0 | 3.57 | 23% |
feta cheese | -98.3 | 2.64 | 22% |
gouda cheese | -288.6 | 3.56 | 24% |
ground beef, 80/20 | -2.6 | 2.70 | 31% |
chorizo | -626.1 | 4.55 | 17% |
beef brains | 97.0 | 1.51 | 22% |
goat cheese | -164.1 | 2.64 | 21% |
lamb | -1269.0 | 6.39 | 5% |
turkey liver | 395.7 | 1.89 | 47% |
beef sausage | -400.4 | 3.32 | 18% |
beef liver | 615.0 | 1.75 | 60% |
lamb brains | 120.6 | 1.54 | 27% |
beef kidney | 502.3 | 1.57 | 52% |
frankfurter | -409.3 | 2.90 | 17% |
turkey | -88.5 | 2.21 | 28% |
sliced turkey pepperoni | -67.8 | 2.43 | 35% |
lamb kidney | 487.6 | 1.12 | 52% |
knackwurst | -544.2 | 3.07 | 16% |
bratwurst | -592.7 | 3.33 | 16% |
sandwich spread, pork | -153.0 | 2.35 | 30% |
meatballs | -459.3 | 2.86 | 19% |
pork ribs | -640.6 | 3.61 | 18% |
ham | -0.7 | 1.49 | 29% |
chicken liver | 282.6 | 1.72 | 50% |
chicken breast breaded | -92.2 | 2.63 | 39% |
headcheese | -178.9 | 1.57 | 20% |
pepperoni | -1044.8 | 5.04 | 13% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
fish roe | 2229.9 | 1.43 | 47% |
mackerel | 130.2 | 3.05 | 14% |
salmon | 813.7 | 1.56 | 52% |
caviar | 251.7 | 2.64 | 33% |
mollusks conch | 783.1 | 1.30 | 54% |
sardine | 280.7 | 2.08 | 38% |
trout | 401.7 | 1.68 | 45% |
herring | 42.5 | 2.17 | 36% |
anchovy | 92.7 | 2.10 | 44% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
almond butter | 1523.3 | 6.14 | 16% |
almonds | 1070.2 | 6.07 | 15% |
sunflower seeds | 1001.7 | 5.46 | 15% |
flax seed | 851.5 | 5.34 | 12% |
walnuts | 590.3 | 6.19 | 13% |
pumpkin seeds | 684.9 | 5.59 | 19% |
hazelnuts | 113.2 | 6.29 | 10% |
lupin seeds | 1153.5 | 3.71 | 51% |
brazil nuts | -199.1 | 6.59 | 9% |
sesame butter | 101.4 | 5.86 | 21% |
black beans | 1423.4 | 3.41 | 73% |
pine nuts | -325.3 | 6.73 | 11% |
garbanzo beans | 1235.6 | 3.78 | 69% |
pili nuts | -569.2 | 7.19 | 7% |
peanut butter | -107.1 | 5.90 | 18% |
wheat bran | 818.6 | 2.16 | 38% |
sesame seeds | -546.5 | 6.31 | 10% |
edamame | 944.6 | 1.21 | 41% |
oat bran | 1077.1 | 2.46 | 65% |
kidney beans | 816.3 | 3.37 | 74% |
cashews | -510.1 | 5.80 | 26% |
butternuts | -772.9 | 6.12 | 17% |
olives | -6.0 | 1.45 | 3% |
avocado | 34.2 | 1.60 | 8% |
pistachio nuts | -624.4 | 5.69 | 22% |
pecans | -1405.3 | 6.91 | 6% |
endive | 42.1 | 0.17 | 7% |
natto | 108.7 | 2.11 | 39% |
spinach | 656.8 | 0.23 | 49% |
corn bran | -387.5 | 2.24 | 12% |
coconut meat | -700.1 | 3.54 | 10% |
peanuts | -1113.0 | 5.99 | 18% |
escarole | 192.9 | 0.19 | 24% |
macadamia nuts | -1620.6 | 7.18 | 6% |
turnip greens | 484.7 | 0.29 | 44% |
The macronutrient split of Terry’s diet is shown in the chart below.
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) | 135 | 255 |
fat (g) | 30 | 165 |
carbs (g) | 0 | 60 |
energy (calories) | 2250 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
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.
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 |
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)
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.
NOTE: these recipes are not optimized for your allergies/intolerances