recommended approach
The food and meal lists in this report have been tailored to help Abby get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance and being low carb.
| 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 Abby’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Abby 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 Abby’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: dyslipedimia.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 19% | |
| Calcium | 34% | |
| Iron | 52% | |
| Vitamin K1 | 52% | |
| Vitamin E | 56% | |
| Thiamin (B1) | 59% | |
| Potassium | 62% | |
| Folate | 63% | |
| Magnesium | 76% | |
| Vitamin A | 81% | |
| Omega-3 | 82% | |
| Vitamin B6 | 88% | |
| Sodium | 96% |
optimal foods for you
The foods listed below will provide Abby with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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 |
|---|---|---|---|
| lamb liver | 6.1 | 1.68 | 48% |
| chicken liver | 5.3 | 1.72 | 50% |
| pork liver | 4.6 | 1.65 | 59% |
| lamb kidney | 4.4 | 1.12 | 52% |
| turkey liver | 3.4 | 1.89 | 47% |
| beef liver | 4.0 | 1.75 | 60% |
| veal liver | 3.6 | 1.92 | 55% |
| liverwurst | 0.2 | 3.26 | 16% |
| liver sausage | 0.0 | 3.31 | 12% |
| lamb | -2.2 | 6.39 | 4% |
| beef kidney | 2.1 | 1.57 | 52% |
| beef brains | 0.7 | 1.51 | 22% |
| egg yolk | -0.6 | 2.75 | 18% |
| lamb brains | 0.3 | 1.54 | 27% |
| beef heart | 1.0 | 1.79 | 52% |
| pepperoni | -2.6 | 5.04 | 13% |
| liver pate | -1.6 | 3.19 | 16% |
| chorizo | -2.3 | 4.55 | 17% |
| lamb heart | 0.5 | 1.61 | 48% |
| bacon | -2.6 | 4.17 | 11% |
| salami | -2.1 | 3.78 | 18% |
| sweetbread | -2.0 | 3.18 | 12% |
| pork ribs | -2.1 | 3.61 | 18% |
| ham | -0.4 | 1.49 | 29% |
| pork (lean) | -0.2 | 2.09 | 44% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 2.2 | 3.05 | 14% |
| sardine | 2.2 | 2.08 | 38% |
| oysters | 3.5 | 1.02 | 59% |
| mussel | 3.5 | 0.86 | 63% |
| herring | 0.9 | 2.17 | 36% |
| flounder | 1.5 | 0.86 | 57% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 16.2 | 0.23 | 49% |
| coriander | 14.3 | 0.23 | 30% |
| chicory greens | 13.6 | 0.23 | 23% |
| beet greens | 14.0 | 0.22 | 35% |
| endive | 12.8 | 0.17 | 7% |
| mustard greens | 13.0 | 0.27 | 36% |
| watercress | 13.8 | 0.11 | 65% |
| chinese cabbage | 13.2 | 0.12 | 54% |
| turnip greens | 12.7 | 0.29 | 44% |
| lettuce | 12.9 | 0.15 | 50% |
| parsley | 12.7 | 0.36 | 48% |
| arugula | 11.9 | 0.25 | 45% |
| chard | 12.1 | 0.19 | 51% |
| escarole | 10.8 | 0.19 | 24% |
| chives | 11.5 | 0.3 | 48% |
| asparagus | 10.9 | 0.22 | 50% |
| collards | 8.3 | 0.33 | 37% |
| kale | 9.2 | 0.28 | 60% |
| okra | 8.1 | 0.22 | 50% |
| zucchini | 7.3 | 0.17 | 40% |
| red peppers | 7.1 | 0.31 | 40% |
| radicchio | 8.0 | 0.23 | 68% |
| jalapeno peppers | 6.5 | 0.27 | 37% |
| celery | 7.0 | 0.18 | 50% |
| banana pepper | 6.1 | 0.27 | 36% |
| cucumber | 5.9 | 0.12 | 40% |
| pickles | 5.9 | 0.12 | 40% |
| sauerkraut | 5.8 | 0.19 | 39% |
| summer squash | 5.5 | 0.19 | 45% |
| cabbage | 5.8 | 0.23 | 55% |
| pumpkin | 6.4 | 0.2 | 76% |
| cauliflower | 5.2 | 0.25 | 50% |
| alfalfa | 3.9 | 0.23 | 19% |
| sunflower seeds | 0.3 | 5.46 | 15% |
| snap beans | 4.9 | 0.15 | 58% |
| sesame butter | -0.1 | 5.86 | 21% |
| radishes | 3.4 | 0.16 | 42% |
| flax seed | -0.9 | 5.34 | 12% |
| rhubarb | 3.8 | 0.21 | 55% |
| sesame seeds | -2.1 | 6.31 | 10% |
| turnips | 3.0 | 0.21 | 51% |
| eggplant | 2.3 | 0.25 | 34% |
| white mushroom | 3.4 | 0.22 | 65% |
| mung beans | 3.5 | 0.19 | 74% |
| pumpkin seeds | -1.8 | 5.59 | 19% |
| portabella mushrooms | 2.4 | 0.29 | 55% |
| blackberries | 1.1 | 0.43 | 27% |
| avocado | -0.4 | 1.6 | 8% |
| chayote | 1.4 | 0.24 | 40% |
| olives | -1.6 | 1.45 | 3% |
macronutrients
The macronutrient split of Abby’s diet is shown in the chart below.
macro targets
While Abby’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) | 105 | 150 |
| fat (g) | 15 | 50 |
| carbs (g) | 0 | 20 |
| energy (calories) | 950 |
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 Abby’s food log based on the harder to find 50% of the essential nutrients. Abby’s most nutrient dense day is January 01 2021 while her least nutrient-dense day is January 01 2021.
best and worst days
Abby’s food diary for the best and worst days are shown below for comparison. Abby 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) |
|---|---|
| Coconut Oil | 41 |
| Shrimp, Cooked from Frozen | 60 |
| Raw Egg | 93 |
| Salmon, Canned, Pink, Drained | 69 |
| Edamame, Green or Immature, Cooked from Frozen | 19 |
| Sauerkraut | 4 |
| Cheese, Haloumi | 58 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Coconut Oil | 41 |
| Shrimp, Cooked from Frozen | 60 |
| Raw Egg | 93 |
| Salmon, Canned, Pink, Drained | 69 |
| Edamame, Green or Immature, Cooked from Frozen | 19 |
| Sauerkraut | 4 |
| Cheese, Haloumi | 58 |
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 Abby is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
- lemon vegetables
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- cod, veggies & pickles
- broccoli soup
- cauliflower & spinach soup
- sautéed spinach with bacon
- Hulk green smoothie
- salmon, chicory, sauerkraut & greens
- baked kale chips
- cruciferous juice
- sautéed spinach & mushrooms
- Popeye bowl
- medium fat spinach omelette
- salmon, broccoli & vege
- halibut with mixed salad & seeds
- mango & zucchini lettuce wraps
- parsley & spinach salad
- roo burgers, asparagus, avo & cucumber
- zucchini & carrot fritters
- potassium caramel salted coffee
- salmon, asparagus, spinach & mushroom
- quinoa stuffed peppers
- eggs in a vege nest with ham
- chicken breast, mushrooms, broccoli, spinach, asparagus
- cauliflower soup
- arugula, chicory, sauerkraut & prosciutto
- green juice
- sautéed spinach with bacon & egg
- Rhonda Patrick Smoothie 1
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances