recommended approach
The food and meal lists in this report have been tailored to help Jefferson T get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle and being autoimmune.
| 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 Jefferson T’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Jefferson T 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 Jefferson T’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: inflammation, methylation, low testosterone, adhd.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 16% | |
| Vitamin B12 | 53% | |
| Sodium | 227% |
optimal foods for you
The foods listed below will provide Jefferson T with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . 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 |
|---|---|---|---|
| beef liver | 2.1 | 1.75 | 60% |
| pork liver | 2.0 | 1.65 | 59% |
| veal liver | 2.0 | 1.92 | 55% |
| beef kidney | 2.0 | 1.57 | 52% |
| chicken liver | 2.0 | 1.72 | 50% |
| turkey liver | 2.0 | 1.89 | 47% |
| lamb kidney | 1.9 | 1.12 | 52% |
| lamb liver | 1.9 | 1.68 | 48% |
| turkey heart | 1.5 | 1.74 | 47% |
| lamb heart | 1.0 | 1.61 | 48% |
| lamb lungs | 0.7 | 0.95 | 58% |
| liver sausage | 1.1 | 3.31 | 12% |
| beef heart | 0.6 | 1.79 | 52% |
| lean pastrami | 0.2 | 0.95 | 72% |
| veal | 0.2 | 1.51 | 65% |
| liverwurst | 0.7 | 3.26 | 16% |
| turkey gizzard | 0.3 | 1.55 | 57% |
| ground beef (lean) | 0.1 | 1.44 | 60% |
| beef tripe | 0.3 | 1.03 | 55% |
| bison | 0.2 | 1.71 | 53% |
| beef roast | 0.2 | 1.78 | 48% |
| top round steak | 0.0 | 2.09 | 56% |
| sirloin steak (lean) | 0.0 | 1.77 | 57% |
| chuck steak | 0.0 | 1.94 | 51% |
| frankfurter (fat free) | -0.1 | 1.09 | 67% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 3.4 | 1.43 | 47% |
| white fish | 2.5 | 1.08 | 70% |
| salmon | 2.4 | 1.56 | 52% |
| mackerel | 2.7 | 3.05 | 14% |
| trout | 2.3 | 1.68 | 45% |
| clam | 1.9 | 1.42 | 73% |
| octopus | 1.9 | 1.64 | 71% |
| sturgeon | 2.2 | 1.35 | 49% |
| mussel | 1.9 | 0.86 | 63% |
| welk | 1.3 | 2.75 | 82% |
| oysters | 1.9 | 1.02 | 59% |
| herring | 1.9 | 2.17 | 36% |
| halibut | 1.4 | 1.11 | 66% |
| caviar | 1.7 | 2.64 | 33% |
| rockfish | 1.2 | 1.09 | 66% |
| cod | 0.9 | 2.9 | 71% |
| flounder | 1.2 | 0.86 | 57% |
| tuna | 1.1 | 1.84 | 52% |
| sardine | 1.3 | 2.08 | 38% |
| pollock | 0.8 | 1.11 | 69% |
| whiting | 0.6 | 1.16 | 66% |
| crab | 0.6 | 0.83 | 71% |
| perch | 0.5 | 0.96 | 62% |
| mollusks conch | 0.6 | 1.3 | 54% |
| scallop | 0.1 | 1.11 | 77% |
| haddock | 0.2 | 1.16 | 71% |
| molluscs | 0.2 | 0.69 | 77% |
| crayfish | 0.3 | 0.82 | 67% |
| lobster | 0.1 | 0.89 | 71% |
| shrimp | 0.0 | 1.19 | 69% |
| orange roughy | -0.1 | 1.05 | 70% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| candied fruit | -0.3 | 3.22 | 98% |
| dried apples | -0.3 | 3.46 | 86% |
| raisins | -0.3 | 2.96 | 89% |
| dried currants | -0.3 | 2.83 | 88% |
| shallots | -0.3 | 3.48 | 80% |
| poi | -0.3 | 1.12 | 97% |
| pickle relish | -0.3 | 1.3 | 94% |
| garlic | -0.3 | 1.49 | 89% |
| lemongrass | -0.3 | 0.99 | 93% |
| plantains | -0.3 | 1.22 | 90% |
| apple juice | -0.3 | 0.47 | 97% |
| canned tangerines | -0.3 | 0.61 | 94% |
| grapefruit juice | -0.3 | 0.46 | 95% |
| tangerine juice | -0.3 | 0.5 | 94% |
| canned peaches | -0.3 | 0.74 | 92% |
| prune juice | -0.3 | 0.71 | 93% |
| apricot nectar | -0.3 | 0.56 | 94% |
| taro | -0.3 | 1.42 | 85% |
| gooseberries, canned | -0.2 | 0.73 | 84% |
| quince | -0.2 | 0.57 | 86% |
| canned pineapple | -0.3 | 0.52 | 92% |
| grapes | -0.3 | 0.67 | 91% |
| prunes | -0.3 | 1.07 | 87% |
| yam | -0.3 | 1.16 | 84% |
| raisins | -0.3 | 2.99 | 67% |
| sugar-apples, raw | -0.2 | 0.94 | 78% |
| guava nectar | -0.3 | 0.48 | 89% |
| litchis | -0.3 | 0.66 | 86% |
| dried apples | -0.3 | 0.57 | 86% |
| apricots | -0.3 | 0.48 | 86% |
| apples, canned, sweetened | -0.3 | 0.67 | 84% |
| apples, canned, sweetened | -0.3 | 0.67 | 83% |
| grapefruit | -0.3 | 0.33 | 85% |
macronutrients
The macronutrient split of Jefferson T’s diet is shown in the chart below.
macro targets
While Jefferson T’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) | 80 | 270 |
| fat (g) | 20 | 180 |
| carbs (g) | 0 | 95 |
| 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 Jefferson T’s food log based on the harder to find 50% of the essential nutrients. Jefferson T’s most nutrient dense day is March 28 2019 while his least nutrient-dense day is March 28 2019.
best and worst days
Jefferson T’s food diary for the best and worst days are shown below for comparison. Jefferson T 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) |
|---|---|
| Eggs, Cooked | 174 |
| Butter, Salted | 203 |
| Espresso, without Flavored Syrup | 8 |
| Coconut Oil | 122 |
| Avocado, Black Skin, California Type | 55661 |
| Jimmy Dean, Premium Pork Sausage, Regular | 215 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Eggs, Cooked | 174 |
| Butter, Salted | 203 |
| Espresso, without Flavored Syrup | 8 |
| Coconut Oil | 122 |
| Avocado, Black Skin, California Type | 55661 |
| Jimmy Dean, Premium Pork Sausage, Regular | 215 |
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 lean bulking
The meals listed below will provide more of the nutrients Jefferson T is not getting in large quantities while also helping with his goal of building muscle.
- halibut with mixed salad & seeds
- quick fish salad with mussels
- seared tuna on bok choy
- chicken liver mushroom pate
- pan fried fish, olive & tomato salad (lean)
- salmon & salad bowl
- seared tuna with olive salsa
- broccoli, egg whites, mackerel, mussels
- baked snapper & salad
- low-carb blueberry smoothie
- eggs, sardines, oysters & broccoli
- green breakfast salad
- seared tuna with herb salsa & avocado (lean)
- salmon, broccoli & vege
- quick fish salad with sardines
- salmon bites
- salmon scrambled eggs with avocado
- steamed snapper and Asian greens
- salmon, asparagus, spinach & mushroom
- baked mackerel
- quick baked salmon
- quick mackerel salad
- salmon, spinach, sauerkraut, cottage cheese & olives
- nutty tuna salad
- keto clam chowder
- broccoli soup
- baked salmon & asparagus
- salmon, chicory, sauerkraut & greens
- liver & eggs
- seared Ahi tuna with herb salsa & avocado
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances