The food and meal lists in this report have been tailored to help Cheryl get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss with a low insulin load diet.
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 Cheryl’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Cheryl with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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 Cheryl’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Calcium | 54% | |
Iron | 64% | |
Thiamin (B1) | 84% | |
Vitamin D | 96% | |
Sodium | 97% | |
Potassium | 128% | |
Folate | 129% | |
Phosphorus | 134% | |
Vitamin E | 136% | |
Magnesium | 137% | |
Vitamin B6 | 141% | |
Zinc | 156% | |
Omega-3 | 157% |
The foods listed below will provide Cheryl with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 kidney | 5.0 | 1.12 | 52% |
lamb liver | 4.8 | 1.68 | 48% |
chicken liver | 4.5 | 1.72 | 50% |
beef brains | 0.9 | 1.51 | 22% |
lamb brains | 0.4 | 1.54 | 27% |
veal liver | 3.5 | 1.92 | 55% |
pork liver | 3.7 | 1.65 | 59% |
egg yolk | -0.4 | 2.75 | 18% |
ham | -0.1 | 1.49 | 29% |
beef kidney | 2.4 | 1.57 | 52% |
liver sausage | -0.7 | 3.31 | 12% |
turkey liver | 2.0 | 1.89 | 47% |
whole egg | -0.5 | 1.43 | 30% |
beef liver | 2.8 | 1.75 | 60% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
fish roe | 5.5 | 1.43 | 47% |
mackerel | 2.3 | 3.05 | 14% |
oysters | 5.8 | 1.02 | 59% |
trout | 3.4 | 1.68 | 45% |
caviar | 2.6 | 2.64 | 33% |
sardine | 2.3 | 2.08 | 38% |
salmon | 3.3 | 1.56 | 52% |
mussel | 4.0 | 0.86 | 63% |
anchovy | 2.6 | 2.1 | 44% |
sturgeon | 2.4 | 1.35 | 49% |
mollusks conch | 2.7 | 1.3 | 54% |
herring | 1.1 | 2.17 | 36% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
endive | 10.1 | 0.17 | 7% |
spinach | 13.0 | 0.23 | 49% |
coriander | 10.7 | 0.23 | 30% |
chicory greens | 9.8 | 0.23 | 23% |
beet greens | 10.2 | 0.22 | 35% |
escarole | 8.0 | 0.19 | 24% |
mustard greens | 8.9 | 0.27 | 36% |
asparagus | 9.9 | 0.22 | 50% |
chinese cabbage | 10.2 | 0.12 | 54% |
parsley | 9.4 | 0.36 | 48% |
turnip greens | 8.8 | 0.29 | 44% |
arugula | 8.7 | 0.25 | 45% |
lettuce | 8.9 | 0.15 | 50% |
zucchini | 7.6 | 0.17 | 40% |
chard | 8.4 | 0.19 | 51% |
watercress | 9.8 | 0.11 | 65% |
alfalfa | 4.6 | 0.23 | 19% |
chives | 7.8 | 0.3 | 48% |
okra | 7.7 | 0.22 | 50% |
banana pepper | 6.0 | 0.27 | 36% |
sauerkraut | 5.8 | 0.19 | 39% |
jalapeno peppers | 5.4 | 0.27 | 37% |
seaweed (laver) | 10.2 | 0.35 | 80% |
pickles | 5.3 | 0.12 | 40% |
cucumber | 5.3 | 0.12 | 40% |
broccoli | 6.6 | 0.35 | 50% |
summer squash | 5.8 | 0.19 | 45% |
red peppers | 5.3 | 0.31 | 40% |
celery | 5.7 | 0.18 | 50% |
amaranth leaves | 9.7 | 0.21 | 86% |
collards | 4.1 | 0.33 | 37% |
cauliflower | 5.3 | 0.25 | 50% |
radishes | 4.0 | 0.16 | 42% |
radicchio | 6.7 | 0.23 | 68% |
onions | 6.3 | 0.32 | 65% |
edamame | 4.0 | 1.21 | 41% |
brussel sprouts | 4.2 | 0.42 | 50% |
eggplant | 2.4 | 0.25 | 34% |
kale | 5.1 | 0.28 | 60% |
wheat bran | 3.9 | 2.16 | 38% |
blackberries | 1.2 | 0.43 | 27% |
yeast extract spread | 5.7 | 1.85 | 59% |
red cabbage | 4.0 | 0.29 | 55% |
snap beans | 4.3 | 0.15 | 58% |
seaweed (wakame) | 6.9 | 0.45 | 79% |
avocado | -0.4 | 1.6 | 8% |
cabbage | 3.9 | 0.23 | 55% |
seaweed (kelp) | 6.5 | 0.43 | 77% |
turnips | 3.3 | 0.21 | 51% |
artichokes | 3.3 | 0.47 | 49% |
chayote | 1.7 | 0.24 | 40% |
olives | -1.7 | 1.45 | 3% |
rhubarb | 3.2 | 0.21 | 55% |
portabella mushrooms | 3.2 | 0.29 | 55% |
spirulina | 4.8 | 0.26 | 70% |
white mushroom | 4.2 | 0.22 | 65% |
peas | 4.1 | 0.42 | 65% |
raspberries | 0.0 | 0.52 | 30% |
tofu | 0.4 | 0.83 | 34% |
pumpkin | 4.6 | 0.2 | 76% |
shiitake mushroom | 2.6 | 0.39 | 58% |
soybeans (sprouted) | 1.5 | 0.81 | 49% |
mung beans | 3.9 | 0.19 | 74% |
sunflower seeds | 0.6 | 5.46 | 15% |
winter squash | 3.0 | 0.4 | 69% |
boysenberries | 1.2 | 0.5 | 54% |
butternut squash | 3.6 | 0.45 | 75% |
strawberries | 0.4 | 0.32 | 49% |
The macronutrient split of Cheryl’s diet is shown in the chart below.
While Cheryl’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) | 70 | 205 |
fat (g) | 20 | 100 |
carbs (g) | 0 | 75 |
energy (calories) | 1450 |
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 Cheryl’s food log based on the harder to find 50% of the essential nutrients. Cheryl’s most nutrient dense day is May 15 2019 while her least nutrient-dense day is May 12 2019.
Cheryl’s food diary for the best and worst days are shown below for comparison. Cheryl 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) |
---|---|
Tea, Black, Brewed, Prepared with Tap Water | 12 |
Milk, Whole | 47 |
Espresso, without Flavored Syrup | 11 |
Coconut Dream Non-Dairy Yogurt, plain | 93 |
Raspberries, Fresh, Red | 36 |
Pumpkin or Squash Seeds, Shelled, Unsalted | 14 |
Sunflower Seeds, Raw | 17 |
Almonds, Raw | 164 |
Pate, Pork Liver | 245 |
Scrambled Egg, Plain | 213 |
Spinach, Raw | 4 |
Mushrooms, Cooked from Fresh | 24 |
Hamburger or Ground Beef, 85% Lean | 324 |
Onion, White, Yellow or Red, Cooked | 4 |
Chicory Greens, Raw | 39 |
Arugula, Raw | 4 |
Cucumber, Raw, With Peel | 13 |
Red Bell Peppers, Raw | 18 |
Tomato Raw, Includes Cherry, Grape, Roma | 15 |
Dill Pickles | 4 |
Worst Day
food name | energy (kcal) |
---|---|
Tea, Black, Brewed, Prepared with Tap Water | 12 |
Milk, Whole | 47 |
Bacon, Pork | 133 |
Eggs, Cooked | 68 |
Philadelphia, Cream Cheese, Original | 85 |
No Name, Ground Almonds | 190 |
Strawberries, Fresh | 9 |
Blueberries, Fresh | 16 |
Poached Eggs | 154 |
Asparagus, Cooked from Fresh | 55 |
Butter, Salted | 34 |
Veal scallopini | 257 |
Avocado, Black Skin, California Type | 95 |
Cauliflower, Cooked from Fresh | 46 |
Lettuce, Mixed Greens | 5 |
Red Bell Peppers, Raw | 9 |
Cucumber, Raw, With Peel | 4 |
Tomato Raw, Includes Cherry, Grape, Roma | 15 |
Peanuts, Raw | 103 |
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 Cheryl is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
NOTE: these recipes are not optimized for your allergies/intolerances