recommended approach
The food and meal lists in this report have been tailored to help Ronan get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.
| 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 Ronan’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Ronan with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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 Ronan’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin E | 25% | |
| Vitamin C | 43% | |
| Vitamin K1 | 45% | |
| Vitamin D | 49% | |
| Potassium | 55% | |
| Omega-3 | 62% | |
| Magnesium | 67% | |
| Zinc | 68% | |
| Calcium | 80% | |
| Folate | 86% | |
| Vitamin B6 | 86% | |
| Copper | 94% | |
| Thiamin (B1) | 95% |
optimal foods for you
The foods listed below will provide Ronan with the nutrients that he is currently not getting in large amounts while also aligning with his 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 | 3.0 | 1.68 | 48% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 5.6 | 1.43 | 47% |
| mackerel | 2.6 | 3.05 | 14% |
| caviar | 3.4 | 2.64 | 33% |
| mollusks conch | 4.5 | 1.3 | 54% |
| trout | 3.8 | 1.68 | 45% |
| salmon | 3.8 | 1.56 | 52% |
| sardine | 2.1 | 2.08 | 38% |
| sturgeon | 3.0 | 1.35 | 49% |
| anchovy | 2.3 | 2.1 | 44% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 15.7 | 0.11 | 65% |
| spinach | 14.4 | 0.23 | 49% |
| chicory greens | 13.2 | 0.23 | 23% |
| coriander | 13.1 | 0.23 | 30% |
| mustard greens | 13.0 | 0.27 | 36% |
| beet greens | 12.9 | 0.22 | 35% |
| endive | 11.3 | 0.17 | 7% |
| parsley | 12.7 | 0.36 | 48% |
| chinese cabbage | 12.6 | 0.12 | 54% |
| chives | 11.3 | 0.3 | 48% |
| turnip greens | 10.9 | 0.29 | 44% |
| chard | 11.2 | 0.19 | 51% |
| lettuce | 11.1 | 0.15 | 50% |
| arugula | 10.8 | 0.25 | 45% |
| okra | 10.5 | 0.22 | 50% |
| broccoli | 10.3 | 0.35 | 50% |
| escarole | 9.3 | 0.19 | 24% |
| asparagus | 10.3 | 0.22 | 50% |
| zucchini | 9.7 | 0.17 | 40% |
| banana pepper | 9.0 | 0.27 | 36% |
| amaranth leaves | 10.0 | 0.21 | 86% |
| cabbage | 8.5 | 0.23 | 55% |
| red peppers | 7.8 | 0.31 | 40% |
| kale | 8.6 | 0.28 | 60% |
| summer squash | 7.9 | 0.19 | 45% |
| radicchio | 8.8 | 0.23 | 68% |
| brussel sprouts | 7.7 | 0.42 | 50% |
| onions | 8.3 | 0.32 | 65% |
| cauliflower | 7.7 | 0.25 | 50% |
| celery | 7.6 | 0.18 | 50% |
| collards | 6.8 | 0.33 | 37% |
| yeast extract spread | 6.6 | 1.85 | 59% |
| seaweed (laver) | 8.2 | 0.35 | 80% |
| pickles | 6.6 | 0.12 | 40% |
| cucumber | 6.6 | 0.12 | 40% |
| seaweed (wakame) | 7.5 | 0.45 | 79% |
| alfalfa | 5.0 | 0.23 | 19% |
| sauerkraut | 5.7 | 0.19 | 39% |
| edamame | 4.4 | 1.21 | 41% |
| red cabbage | 5.5 | 0.29 | 55% |
| almonds | 0.7 | 6.07 | 15% |
| radishes | 5.0 | 0.16 | 42% |
| seaweed (kelp) | 6.3 | 0.43 | 77% |
| almond butter | 0.6 | 6.14 | 16% |
| flax seed | 0.7 | 5.34 | 12% |
| sunflower seeds | 0.7 | 5.46 | 15% |
| walnuts | 0.3 | 6.19 | 13% |
| artichokes | 4.9 | 0.47 | 49% |
| jalapeno peppers | 4.4 | 0.27 | 37% |
| wheat bran | 3.4 | 2.16 | 38% |
| rhubarb | 5.2 | 0.21 | 55% |
| hazelnuts | -0.2 | 6.29 | 10% |
| pili nuts | -0.9 | 7.19 | 7% |
| sesame butter | 0.2 | 5.86 | 21% |
| brazil nuts | -0.7 | 6.59 | 9% |
| snap beans | 4.9 | 0.15 | 58% |
| pumpkin seeds | 0.2 | 5.59 | 19% |
| butternut squash | 5.3 | 0.45 | 75% |
| peas | 4.8 | 0.42 | 65% |
| eggplant | 3.5 | 0.25 | 34% |
| pine nuts | -1.1 | 6.73 | 11% |
| sesame seeds | -1.0 | 6.31 | 10% |
| winter squash | 4.6 | 0.4 | 69% |
| macadamia nuts | -1.9 | 7.18 | 6% |
| mung beans | 4.6 | 0.19 | 74% |
| pumpkin | 4.5 | 0.2 | 76% |
| butternuts | -1.2 | 6.12 | 17% |
| soybeans (sprouted) | 2.9 | 0.81 | 49% |
| spirulina | 4.1 | 0.26 | 70% |
| pecans | -2.2 | 6.91 | 6% |
| peanut butter | -1.2 | 5.9 | 18% |
| lupin seeds | 1.3 | 3.71 | 51% |
| peanuts | -1.3 | 5.99 | 18% |
macronutrients
The macronutrient split of Ronan’s diet is shown in the chart below.
protein
Ronan’s protein intake is 2.0g/kg LBM or 121g/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 Ronan’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 25 |
| RDI/sedentary | ~11% | 0.8 | 49 |
| typical | ~16% | 1.2 | 74 |
| minimum nutrient optimiser | ~24% | 1.8 | 95 |
| Ronan | 21% | 1.96 | 121 |
macro targets
While Ronan’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) | 95 | 210 |
| fat (g) | 25 | 120 |
| carbs (g) | 0 | 140 |
| energy (calories) | 2000 |
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 Ronan’s food log based on the harder to find 50% of the essential nutrients. Ronan’s most nutrient dense day is June 21 2020 while his least nutrient-dense day is July 06 2020.
best and worst days
Ronan’s food diary for the best and worst days are shown below for comparison. Ronan 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 maintenance
The meals listed below will provide more of the nutrients Ronan is not getting in large quantities while also helping with his goal of nutrient dense maintenance.
- optimised electrolyte mix
- lemon vegetables
- broccoli soup
- chicken liver mushroom pate
- cod, veggies & pickles
- baked kale chips
- lean burgers, spinach & mushrooms
- cauliflower & spinach soup
- cruciferous juice
- sautéed spinach with bacon
- Hulk green smoothie
- salmon, chicory, sauerkraut & greens
- potassium caramel salted coffee
- roast turmeric cauliflower
- halibut with mixed salad & seeds
- salmon, broccoli & vege
- cauliflower soup
- zucchini & carrot fritters
- arugula salad
- quinoa stuffed peppers
- salmon, asparagus, spinach & mushroom
- green juice
- salmon, broccoli & purple cabbage
- mango & zucchini lettuce wraps
- Popeye bowl
- parsley & spinach salad
- sautéed spinach & mushrooms
- arugula, chicory, sauerkraut & prosciutto
- chicken breast, mushrooms, broccoli, spinach, asparagus
- eggs in a vege nest with ham
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances