The food and meal lists in this report have been tailored to help Irena get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle.
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 Irena’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Irena 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 Irena’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin D | 16% | |
Vitamin E | 23% | |
Calcium | 27% | |
Thiamin (B1) | 47% | |
Iron | 48% | |
Potassium | 57% | |
Magnesium | 60% | |
Folate | 70% | |
Manganese | 77% | |
Vitamin C | 85% | |
Phosphorus | 88% | |
Sodium | 94% | |
Panto Acid (B5) | 107% |
The foods listed below will provide Irena with the nutrients that she is currently not getting in large amounts while also aligning with her goal of lean bulking . 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 |
---|---|---|---|
chicken liver | 5.6 | 1.72 | 50% |
pork liver | 3.8 | 1.65 | 59% |
beef liver | 3.6 | 1.75 | 60% |
lamb kidney | 4.8 | 1.12 | 52% |
veal liver | 3.1 | 1.92 | 55% |
lamb liver | 3.7 | 1.68 | 48% |
non-fat yogurt | -0.9 | 0.78 | 96% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
welk | -0.1 | 2.75 | 82% |
cod | 0.5 | 2.9 | 71% |
octopus | 1.6 | 1.64 | 71% |
mussel | 2.8 | 0.86 | 63% |
fish roe | 3.8 | 1.43 | 47% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
watercress | 12.5 | 0.11 | 65% |
amaranth leaves | 10.0 | 0.21 | 86% |
seaweed (laver) | 10.0 | 0.35 | 80% |
spinach | 12.4 | 0.23 | 49% |
parsley | 11.2 | 0.36 | 48% |
chinese cabbage | 10.5 | 0.12 | 54% |
coriander | 12.2 | 0.23 | 30% |
beet greens | 11.5 | 0.22 | 35% |
asparagus | 9.8 | 0.22 | 50% |
chicory greens | 12.4 | 0.23 | 23% |
seaweed (kelp) | 6.8 | 0.43 | 77% |
seaweed (wakame) | 6.5 | 0.45 | 79% |
chard | 9.6 | 0.19 | 51% |
lemongrass | 4.4 | 0.99 | 93% |
arugula | 9.9 | 0.25 | 45% |
lettuce | 9.4 | 0.15 | 50% |
mustard greens | 10.6 | 0.27 | 36% |
chives | 9.3 | 0.3 | 48% |
yeast extract spread | 6.8 | 1.85 | 59% |
turnip greens | 9.5 | 0.29 | 44% |
radicchio | 6.9 | 0.23 | 68% |
broccoli | 8.4 | 0.35 | 50% |
onions | 6.7 | 0.32 | 65% |
spirulina | 5.7 | 0.26 | 70% |
peas | 6.1 | 0.42 | 65% |
pumpkin | 5.2 | 0.2 | 76% |
okra | 7.6 | 0.22 | 50% |
endive | 11.8 | 0.17 | 7% |
escarole | 9.8 | 0.19 | 24% |
cauliflower | 7.2 | 0.25 | 50% |
butternut squash | 4.4 | 0.45 | 75% |
kale | 6.1 | 0.28 | 60% |
white mushroom | 5.5 | 0.22 | 65% |
garbanzo beans | 1.8 | 3.78 | 69% |
pinto beans | 3.7 | 0.22 | 83% |
black beans | 1.6 | 3.41 | 73% |
mung beans | 4.4 | 0.19 | 74% |
celery | 6.6 | 0.18 | 50% |
kidney beans | 1.1 | 3.37 | 74% |
jerusalem-artichokes | 2.2 | 0.73 | 87% |
shallots | 0.2 | 3.48 | 80% |
red peppers | 6.9 | 0.31 | 40% |
leeks | 2.3 | 0.61 | 83% |
winter squash | 3.8 | 0.4 | 69% |
cornmeal | -1.3 | 3.7 | 89% |
cabbage | 5.3 | 0.23 | 55% |
snap beans | 5.1 | 0.15 | 58% |
banana pepper | 6.9 | 0.27 | 36% |
oat bran | 1.8 | 2.46 | 65% |
mulberries | 2.7 | 0.43 | 74% |
poi | -0.3 | 1.12 | 97% |
cucumber | 6.3 | 0.12 | 40% |
pickles | 6.3 | 0.12 | 40% |
beets | 2.9 | 0.43 | 70% |
white rice | -2.7 | 3.65 | 95% |
brussel sprouts | 4.9 | 0.42 | 50% |
corn-starch | -3.2 | 3.81 | 99% |
portabella mushrooms | 4.5 | 0.29 | 55% |
raisins | -1.5 | 2.96 | 89% |
garlic | -0.2 | 1.49 | 89% |
Oats | -0.5 | 3.89 | 70% |
dried currants | -1.4 | 2.83 | 88% |
white flour | -2.6 | 3.67 | 92% |
wheat flour | -2.5 | 3.63 | 91% |
sauerkraut | 5.9 | 0.19 | 39% |
wheat bran | 4.1 | 2.16 | 38% |
sprouted wheat | -0.9 | 1.98 | 90% |
rice flour | -2.7 | 3.66 | 92% |
candied fruit | -2.8 | 3.22 | 98% |
shiitake mushroom | 3.7 | 0.39 | 58% |
zucchini | 5.6 | 0.17 | 40% |
peas | 0.2 | 3.52 | 63% |
rhubarb | 4.1 | 0.21 | 55% |
wheat, soft white | -1.0 | 3.4 | 76% |
grapefruit | 1.1 | 0.3 | 83% |
summer squash | 5.0 | 0.19 | 45% |
rye flour | -1.7 | 3.49 | 81% |
jalapeno peppers | 5.7 | 0.27 | 37% |
egg noodles | -2.3 | 3.84 | 83% |
cornmeal, white | -1.9 | 3.62 | 81% |
cornmeal, yellow | -1.9 | 3.62 | 81% |
red cabbage | 3.8 | 0.29 | 55% |
dried apples | -2.2 | 3.46 | 86% |
taro | -0.2 | 1.42 | 85% |
cowpeas | 1.6 | 1.16 | 68% |
sweet potato | 0.6 | 0.9 | 81% |
rye grain | -1.4 | 3.38 | 77% |
The macronutrient split of Irena’s diet is shown in the chart below.
Irena’s protein intake is 2.8g/kg LBM or 134g/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 Irena’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 | 19 |
RDI/sedentary | ~11% | 0.8 | 38 |
typical | ~16% | 1.2 | 58 |
minimum nutrient optimiser | ~24% | 1.8 | 155 |
Irena | 44% | 2.79 | 134 |
While Irena’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) | 155 | 175 |
fat (g) | 20 | 195 |
carbs (g) | 0 | 230 |
energy (calories) | 3300 |
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 Irena’s food log based on the harder to find 50% of the essential nutrients. Irena’s most nutrient dense day is June 25 2020 while her least nutrient-dense day is June 23 2020.
Irena’s food diary for the best and worst days are shown below for comparison. Irena 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) |
---|
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 Irena is not getting in large quantities while also helping with her goal of building muscle.
NOTE: these recipes are not optimized for your allergies/intolerances