recommended approach
The food and meal lists in this report have been tailored to help Nanci 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 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 Nanci’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Nanci 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.
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 Nanci’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: high estrogen, female infertility, inflammation, fibromyalgia.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin K1 | 15% | |
| Manganese | 16% | |
| Iron | 18% | |
| Copper | 21% | |
| Magnesium | 25% | |
| Vitamin E | 28% | |
| Potassium | 38% | |
| Folate | 40% | |
| Calcium | 42% | |
| Sodium | 48% | |
| Vitamin D | 64% | |
| Niacin (B3) | 67% | |
| Zinc | 67% |
optimal foods for you
The foods listed below will provide Nanci with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 | 4.3 | 1.75 | 60% |
| veal liver | 3.6 | 1.92 | 55% |
| chicken liver | 3.0 | 1.72 | 50% |
| lamb liver | 2.5 | 1.68 | 48% |
| turkey liver | 2.5 | 1.89 | 47% |
| beef tripe | 1.4 | 1.03 | 55% |
| lamb kidney | 1.4 | 1.12 | 52% |
| pork liver | 1.0 | 1.65 | 59% |
| lamb lungs | 0.2 | 0.95 | 58% |
| chicken breast | 0.4 | 1.48 | 60% |
| lean pastrami | 0.0 | 0.95 | 72% |
| turkey breast | -0.1 | 0.95 | 55% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 5.0 | 1.3 | 54% |
| crab | 4.2 | 0.83 | 71% |
| crayfish | 3.4 | 0.82 | 67% |
| fish roe | 3.1 | 1.43 | 47% |
| lobster | 2.7 | 0.89 | 71% |
| oysters | 2.5 | 1.02 | 59% |
| sturgeon | 2.7 | 1.35 | 49% |
| halibut | 2.4 | 1.11 | 66% |
| white fish | 1.9 | 1.08 | 70% |
| salmon | 2.2 | 1.56 | 52% |
| anchovy | 2.5 | 2.1 | 44% |
| trout | 2.1 | 1.68 | 45% |
| mussel | 1.4 | 0.86 | 63% |
| pollock | 1.4 | 1.11 | 69% |
| rockfish | 0.9 | 1.09 | 66% |
| octopus | 1.1 | 1.64 | 71% |
| haddock | 0.8 | 1.16 | 71% |
| welk | 1.9 | 2.75 | 82% |
| shrimp | 0.6 | 1.19 | 69% |
| flounder | 0.3 | 0.86 | 57% |
| cod | 1.3 | 2.9 | 71% |
| caviar | 1.0 | 2.64 | 33% |
| sardine | 0.7 | 2.08 | 38% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 14.2 | 0.23 | 49% |
| beet greens | 12.3 | 0.22 | 35% |
| watercress | 12.2 | 0.11 | 65% |
| chard | 11.7 | 0.19 | 51% |
| endive | 11.5 | 0.17 | 7% |
| turnip greens | 11.4 | 0.29 | 44% |
| parsley | 11.3 | 0.36 | 48% |
| radicchio | 10.8 | 0.23 | 68% |
| arugula | 10.7 | 0.25 | 45% |
| amaranth leaves | 10.4 | 0.21 | 86% |
| chives | 10.3 | 0.3 | 48% |
| escarole | 9.8 | 0.19 | 24% |
| lettuce | 9.5 | 0.15 | 50% |
| broccoli | 8.4 | 0.35 | 50% |
| kale | 8.2 | 0.28 | 60% |
| onions | 8.2 | 0.32 | 65% |
| celery | 7.4 | 0.18 | 50% |
| collards | 6.7 | 0.33 | 37% |
| zucchini | 6.0 | 0.17 | 40% |
| summer squash | 5.9 | 0.19 | 45% |
| cucumber | 5.5 | 0.12 | 40% |
| alfalfa | 5.6 | 0.23 | 19% |
| sauerkraut | 5.3 | 0.19 | 39% |
| rhubarb | 5.3 | 0.21 | 55% |
| pumpkin | 5.2 | 0.2 | 76% |
| cauliflower | 5.1 | 0.25 | 50% |
| radishes | 4.7 | 0.16 | 42% |
| butternut squash | 4.8 | 0.45 | 75% |
| winter squash | 4.3 | 0.4 | 69% |
| lemongrass | 4.1 | 0.99 | 93% |
| turnips | 3.4 | 0.21 | 51% |
| beets | 3.5 | 0.43 | 70% |
| chayote | 3.1 | 0.24 | 40% |
| blackberries | 3.2 | 0.43 | 27% |
| peas | 2.8 | 0.42 | 65% |
| carrots | 2.4 | 0.41 | 64% |
| celeriac | 2.3 | 0.42 | 72% |
| boysenberries | 2.0 | 0.5 | 54% |
| kiwifruit | 1.8 | 0.61 | 55% |
| strawberries | 1.6 | 0.32 | 49% |
| cantaloupe | 1.5 | 0.34 | 70% |
| mulberries | 1.5 | 0.43 | 74% |
| turnips | 1.4 | 0.22 | 61% |
| raspberries | 1.2 | 0.52 | 30% |
| carambola | 0.8 | 0.31 | 56% |
| peaches | 0.8 | 0.39 | 70% |
| apricots | 0.8 | 0.48 | 71% |
| nectarines | 0.7 | 0.44 | 72% |
| ginger | 0.9 | 0.8 | 81% |
| honeydew melon | 0.3 | 0.36 | 66% |
| gooseberries | 0.3 | 0.44 | 52% |
| mango | 0.4 | 0.6 | 63% |
| grapefruit | 0.1 | 0.3 | 83% |
| limes | 0.1 | 0.3 | 70% |
| grapefruit | -0.1 | 0.33 | 85% |
| oranges | -0.2 | 0.46 | 77% |
| cranberries | -0.3 | 0.46 | 65% |
| sweet corn | -0.1 | 0.86 | 71% |
| pineapple | -0.3 | 0.5 | 76% |
| watermelon | -0.6 | 0.3 | 60% |
| apricots | -0.5 | 0.48 | 86% |
| quince | -0.5 | 0.57 | 86% |
| taro | 0.0 | 1.42 | 85% |
| canned pineapple | -0.6 | 0.52 | 92% |
macronutrients
The macronutrient split of Nanci’s diet is shown in the chart below.
protein
Nanci’s protein intake is 1.1g/kg LBM or 56g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum 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.
The table below shows how Nanci’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 21 |
| RDI/sedentary | ~11% | 0.8 | 42 |
| typical | ~16% | 1.2 | 62 |
| minimum nutrient optimiser | ~24% | 1.8 | 85 |
| Nanci | 31% | 1.08 | 56 |
macro targets
While Nanci’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) | 85 | 185 |
| fat (g) | 20 | 80 |
| carbs (g) | 0 | 125 |
| energy (calories) | 1550 |
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 Nanci’s food log based on the harder to find 50% of the essential nutrients. Nanci’s most nutrient dense day is December 29 2019 while her least nutrient-dense day is August 24 2019.
best and worst days
Nanci’s food diary for the best and worst days are shown below for comparison. Nanci 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 weight loss
The meals listed below will provide more of the nutrients Nanci is not getting in large quantities while also helping with her goal of fat loss.
- optimised electrolyte mix
- baked kale chips
- lemon vegetables
- lean burgers, spinach & mushrooms
- broccoli soup
- cod, veggies & pickles
- cauliflower & spinach soup
- sautéed spinach with bacon
- Hulk green smoothie
- green juice
- sautéed spinach & mushrooms
- potassium caramel salted coffee
- halibut with mixed salad & seeds
- quick fish salad with mussels
- chicken breast, mushrooms, broccoli, spinach, asparagus
- Popeye bowl
- salmon & salad bowl
- salmon, chicory, sauerkraut & greens
- cauliflower soup
- medium fat spinach omelette
- quinoa stuffed peppers
- cruciferous juice
- quick mackerel salad
- nutty tuna salad
- chicken liver mushroom pate
- parsley & spinach salad
- tuna, salad & sprouts
- salmon, broccoli & vege
- eggs in a vege nest with ham
- quick tuna salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances