recommended approach
The food and meal lists in this report have been tailored to help Megan 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 |
micronutrient profile
The chart below shows the micronutrients provided by Megan ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Megan 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 Megan ’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 2% | |
| Omega-3 | 8% | |
| Thiamin (B1) | 9% | |
| Iron | 10% | |
| Panto Acid (B5) | 10% | |
| Vitamin E | 10% | |
| Copper | 11% | |
| Magnesium | 11% | |
| Phosphorus | 12% | |
| Selenium | 12% | |
| Calcium | 13% | |
| Folate | 13% | |
| Potassium | 15% |
optimal foods for you
The foods listed below will provide Megan 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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicken liver | 6.2 | 1.72 | 50% |
| lamb kidney | 5.6 | 1.12 | 52% |
| lamb liver | 5.3 | 1.68 | 48% |
| turkey liver | 5.3 | 1.89 | 47% |
| beef liver | 5.6 | 1.75 | 60% |
| veal liver | 4.8 | 1.92 | 55% |
| beef kidney | 3.6 | 1.57 | 52% |
| pork liver | 4.3 | 1.65 | 59% |
| sweetbread | 0.0 | 3.18 | 12% |
| ham | 0.7 | 1.49 | 29% |
| egg yolk | 0.2 | 2.75 | 18% |
| beef brains | -0.3 | 1.51 | 22% |
| whole egg | 0.4 | 1.43 | 30% |
| lamb brains | -0.1 | 1.54 | 27% |
| liver sausage | -0.9 | 3.31 | 12% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 6.6 | 1.3 | 54% |
| fish roe | 5.5 | 1.43 | 47% |
| mackerel | 2.0 | 3.05 | 14% |
| caviar | 3.0 | 2.64 | 33% |
| crab | 5.9 | 0.83 | 71% |
| crayfish | 5.2 | 0.82 | 67% |
| trout | 3.0 | 1.68 | 45% |
| oysters | 4.0 | 1.02 | 59% |
| lobster | 5.2 | 0.89 | 71% |
| salmon | 2.8 | 1.56 | 52% |
| anchovy | 2.2 | 2.1 | 44% |
| mussel | 3.3 | 0.86 | 63% |
| sturgeon | 2.0 | 1.35 | 49% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 10.7 | 0.17 | 7% |
| chicory greens | 12.0 | 0.23 | 23% |
| coriander | 11.5 | 0.23 | 30% |
| asparagus | 12.1 | 0.22 | 50% |
| escarole | 8.9 | 0.19 | 24% |
| beet greens | 9.6 | 0.22 | 35% |
| spinach | 10.6 | 0.23 | 49% |
| alfalfa | 6.3 | 0.23 | 19% |
| watercress | 11.2 | 0.11 | 65% |
| mustard greens | 7.8 | 0.27 | 36% |
| portabella mushrooms | 9.4 | 0.29 | 55% |
| chard | 8.7 | 0.19 | 51% |
| white mushroom | 9.9 | 0.22 | 65% |
| arugula | 7.4 | 0.25 | 45% |
| parsley | 7.7 | 0.36 | 48% |
| lettuce | 7.6 | 0.15 | 50% |
| okra | 7.7 | 0.22 | 50% |
| turnip greens | 7.0 | 0.29 | 44% |
| chives | 7.4 | 0.3 | 48% |
| banana pepper | 5.9 | 0.27 | 36% |
| zucchini | 6.2 | 0.17 | 40% |
| broccoli | 7.3 | 0.35 | 50% |
| yeast extract spread | 9.2 | 1.85 | 59% |
| radicchio | 8.7 | 0.23 | 68% |
| summer squash | 5.9 | 0.19 | 45% |
| celery | 6.3 | 0.18 | 50% |
| wheat bran | 6.4 | 2.16 | 38% |
| jalapeno peppers | 4.6 | 0.27 | 37% |
| cauliflower | 6.0 | 0.25 | 50% |
| chinese cabbage | 6.2 | 0.12 | 54% |
| eggplant | 4.1 | 0.25 | 34% |
| sauerkraut | 4.5 | 0.19 | 39% |
| cucumber | 4.5 | 0.12 | 40% |
| pickles | 4.5 | 0.12 | 40% |
| red peppers | 4.7 | 0.31 | 40% |
| radishes | 4.3 | 0.16 | 42% |
| artichokes | 5.1 | 0.47 | 49% |
| shiitake mushroom | 6.0 | 0.39 | 58% |
| blackberries | 2.2 | 0.43 | 27% |
| chayote | 3.4 | 0.24 | 40% |
| spirulina | 6.7 | 0.26 | 70% |
| brussel sprouts | 4.1 | 0.42 | 50% |
| collards | 2.3 | 0.33 | 37% |
| avocado | -0.1 | 1.6 | 8% |
| kale | 4.8 | 0.28 | 60% |
| cabbage | 4.1 | 0.23 | 55% |
| seaweed (laver) | 7.0 | 0.35 | 80% |
| onions | 5.1 | 0.32 | 65% |
| snap beans | 4.1 | 0.15 | 58% |
| edamame | 2.9 | 1.21 | 41% |
| red cabbage | 3.8 | 0.29 | 55% |
| sunflower seeds | 2.9 | 5.46 | 15% |
| soybeans (sprouted) | 3.3 | 0.81 | 49% |
| olives | -1.6 | 1.45 | 3% |
| turnips | 2.9 | 0.21 | 51% |
| amaranth leaves | 6.9 | 0.21 | 86% |
| raspberries | 0.6 | 0.52 | 30% |
| mung beans | 5.2 | 0.19 | 74% |
| seaweed (wakame) | 5.9 | 0.45 | 79% |
| pumpkin | 5.2 | 0.2 | 76% |
| rhubarb | 2.8 | 0.21 | 55% |
| brazil nuts | 2.2 | 6.59 | 9% |
| peas | 3.9 | 0.42 | 65% |
| seaweed (kelp) | 5.1 | 0.43 | 77% |
| winter squash | 4.2 | 0.4 | 69% |
| tofu | 0.5 | 0.83 | 34% |
| flax seed | 1.1 | 5.34 | 12% |
| butternut squash | 4.7 | 0.45 | 75% |
| coconut water | 3.4 | 0.19 | 66% |
| corn bran | -1.8 | 2.24 | 12% |
| strawberries | 1.0 | 0.32 | 49% |
macronutrients
The macronutrient split of Megan ’s diet is shown in the chart below.
protein
Megan ’s protein intake is 2.1g/kg LBM or 87g/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 Megan ’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 | 16 |
| RDI/sedentary | ~11% | 0.8 | 33 |
| typical | ~16% | 1.2 | 49 |
| minimum nutrient optimiser | ~24% | 1.8 | 125 |
| Megan | 37% | 2.12 | 87 |
macro targets
While Megan ’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) | 125 | 175 |
| fat (g) | 15 | 165 |
| carbs (g) | 0 | 105 |
| energy (calories) | 2400 |
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 Megan ’s food log based on the harder to find 50% of the essential nutrients. Megan ’s most nutrient dense day is June 26 2020 while her least nutrient-dense day is June 24 2020.
best and worst days
Megan ’s food diary for the best and worst days are shown below for comparison. Megan 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 & blood sugar control
The meals listed below will provide more of the nutrients Megan is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- optimised electrolyte mix
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- potassium caramel salted coffee
- roo burgers, asparagus, avo & cucumber
- broccoli, egg white, mackerel, oysters & sauerkraut
- baked kale chips
- lemon vegetables
- halibut with mixed salad & seeds
- cod, veggies & pickles
- broccoli soup
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- sautéed spinach with bacon
- sautéed spinach & mushrooms
- eggs in a vege nest with ham
- blackberry & avocado salad
- green breakfast salad
- cauliflower & spinach soup
- eggs, sardines, oysters & broccoli
- baked salmon & asparagus
- chicken breast, mushrooms, broccoli, spinach, asparagus
- arugula, chicory, sauerkraut & prosciutto
- salmon, mushrooms & bell peppers
- salmon & salad bowl
- salmon, chicory, sauerkraut & greens
- Hulk green smoothie
- mushroom & asparagus egg white omelette with greens & ham
- salmon, broccoli & purple cabbage
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances