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.

The chart below shows the micronutrients provided by Terry’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

The supplements listed below will provide Terry with the nutrients that he is not getting enough of in the most cost effective manner until he is able to improve the nutrient density of his diet.

Going forward, we want to prioritise the nutrients that Terry’s diet is not providing in large quantities. The table below shows the nutrients that Terry is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

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 nutrient dense maintenance. The foods are ranked in descending order of priority (from the top of the page to the bottom).

The macronutrient split of Terry’s diet is shown in the chart below.

protein

Terry’s protein intake is 1.73g/kg LBM or 129g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted 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. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

The table below shows how Terry’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario	% calories	g/kg LBM	for you (g/day)
minimum (starvation)	6%	0.4	30
RDI/sedentary	11%	0.8	60
typical	16%	1.2	90
strength athlete	24%	1.8	134
maximum	35%	2.7	245
Terry	34%	1.73	129

macro targets

Terry should consume at least 134g of protein per day.

Terry’s fat intake should range between 30 and 161g/day.

Terry’s maximum recommended carbohydrate intake is 141g per day given his goal of nutrient dense maintenance.

The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide.

macros	lower limit	upper limit
protein (g)	134	245
fat (g)	30	161
carbs (g)	0	141
energy (calories)	1754	2225

Terry’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure he is on the right track.

net carbs, insulin load, insulinogenic calories

Terry’s food diary indicates he is eating 1526 calories per day with an insulin load of 91g/day and with 24% insulinogenic calories. His basal metabolic rate (BMR) is 2181 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Terry’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	24%	150	69
LCHF	25%	156	63
therapeutic keto	15%	94	31
Terry	24%	91	18

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 23 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.

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)
Organics, Mixed Baby Spring Greens, Fresh	16
Ken's, Lite Dressing, Topping & Spread, Creamy Caesar	155
Chicken, Whole, Skin Removed Before Eating	372
Avocado, Black Skin, California Type	202
Saputo, Low Moisture Part Skim Mozzarella Cheese	162
Hamburger or Ground Beef, 90% Lean	400
Black Olives	22
Colby Jack Cheese	196
Sour Cream	137
Pace, Chunky Salsa, Mild	16
Green Bell Peppers, Raw	30
Beef Steak, Sirloin, No Visible Fat Eaten	112

optimized recipes for nutrient dense 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.

1. spinach, capsicum, oysters, egg white & mackerel
2. spinach, egg white, salmon & sauerkraut
3. Sauteed spinach with bacon
4. spinach, egg whites, anchovies and mackerel
5. spinach, sardines, egg white, oysters and sauerkraut
6. spinach, capsicum, oysters, egg & mackerel
7. spinach with mushrooms
8. Grilled Asparagus Salad
9. lower fat scrambled eggs
10. medium fat omelette
11. scrambled eggs / omelette (full fat)
12. roo burgers, spinach and mushrooms
13. Avocado, spinach and walnut salad
14. chicken drumsticks with spinach and mushrooms
15. Kale chips
16. parsley spinach salad
17. spinach, egg and oysters
18. kangaroo, spinach and tomato
19. chicken, spinach, mushrooms, asparagus and broccoli
20. spinach, mackerel, peanuts and cheese
21. anchovies, spinach and egg breakfast bowl
22. garlic prawns, spinach, and pine nuts
23. cruciferous juice
24. bitter salad greens - no olive oil
25. cauliflower and spinach soup
26. turkey and spinach omelette
27. steak, spinach, bok choy, beetroot dip and olives
28. green power smoothie
29. sauteed spinach
30. sardines and spinach omelette