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 | 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% |
Seafood based foods
| 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% |
Plant based foods
| 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% |
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) | 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.
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
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.
- Keto naan bread with melted garlic butter
- watercress pesto
- healthy nutella
- crock pot low carb granola
- Charlie's pancakes
- flaxbread
- date walnut bars
- coconut flour chocolate chip cookies
- keto coconut porridge
- Arugula Salad with Olive Oil, Lemon, and Parmesan Cheese
- spinach & flax microwave muffin
- apple almond butter cereal
- watercress, crispy bacon and walnut salad
- muffin in a mug
- Herby lamb chops
- chewy superfood hemp protein bars
- low carb Swedish breakfast bun
- Roast Beef, Asparagus and Roast Beef Breakfast Tacos
- spinach & pine nut salad with creamy bacon dressing
- Blueberry Macadamia Nut Waffles or Pancakes
- fat head pizza
- chorizo with creamed green cabbage
- bulletproof coffee with egg
- Brussels Sprouts
- red cabbage salad
- Scrambled eggs
- Cauliflower & Cheddar Hash Browns
- avocado feta salad
- keto egg muffins
- keto flaxseed porridge
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances