The food and meal lists in this report have been tailored to help Maria 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.
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 Maria’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Maria 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 Maria’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: depression, fatigue, headaches.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin D | 28% | |
Vitamin E | 44% | |
Zinc | 46% | |
Panto Acid (B5) | 48% | |
Copper | 56% | |
Iron | 58% | |
Phosphorus | 58% | |
Calcium | 62% | |
Magnesium | 62% | |
Potassium | 68% | |
Niacin (B3) | 70% | |
Vitamin B12 | 72% | |
Riboflavin (B2) | 84% |
The foods listed below will provide Maria 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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
veal liver | 8.0 | 1.92 | 55% |
beef liver | 8.0 | 1.75 | 60% |
chicken liver | 7.4 | 1.72 | 50% |
lamb kidney | 7.5 | 1.12 | 52% |
lamb liver | 7.1 | 1.68 | 48% |
pork liver | 6.6 | 1.65 | 59% |
turkey liver | 5.5 | 1.89 | 47% |
beef kidney | 4.8 | 1.57 | 52% |
turkey heart | 3.2 | 1.74 | 47% |
liver sausage | 1.3 | 3.31 | 12% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
fish roe | 5.4 | 1.43 | 47% |
caviar | 3.2 | 2.64 | 33% |
oysters | 4.5 | 1.02 | 59% |
mollusks conch | 3.9 | 1.3 | 54% |
mackerel | 1.8 | 3.05 | 14% |
trout | 3.3 | 1.68 | 45% |
salmon | 3.5 | 1.56 | 52% |
sturgeon | 3.4 | 1.35 | 49% |
crab | 4.2 | 0.83 | 71% |
anchovy | 2.6 | 2.1 | 44% |
mussel | 3.2 | 0.86 | 63% |
herring | 1.6 | 2.17 | 36% |
octopus | 3.0 | 1.64 | 71% |
tuna | 2.1 | 1.84 | 52% |
cod | 2.2 | 2.9 | 71% |
halibut | 2.8 | 1.11 | 66% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
endive | 8.4 | 0.17 | 7% |
coriander | 9.0 | 0.23 | 30% |
yeast extract spread | 9.0 | 1.85 | 59% |
chicory greens | 8.5 | 0.23 | 23% |
portabella mushrooms | 8.7 | 0.29 | 55% |
beet greens | 7.9 | 0.22 | 35% |
spinach | 8.3 | 0.23 | 49% |
watercress | 8.8 | 0.11 | 65% |
white mushroom | 8.6 | 0.22 | 65% |
escarole | 6.8 | 0.19 | 24% |
asparagus | 7.3 | 0.22 | 50% |
shiitake mushroom | 7.2 | 0.39 | 58% |
mustard greens | 6.5 | 0.27 | 36% |
chard | 6.9 | 0.19 | 51% |
parsley | 6.1 | 0.36 | 48% |
wheat bran | 4.9 | 2.16 | 38% |
alfalfa | 4.8 | 0.23 | 19% |
arugula | 5.5 | 0.25 | 45% |
zucchini | 5.4 | 0.17 | 40% |
broccoli | 5.3 | 0.35 | 50% |
seaweed (laver) | 6.3 | 0.35 | 80% |
turnip greens | 5.0 | 0.29 | 44% |
banana pepper | 4.6 | 0.27 | 36% |
sunflower seeds | 1.6 | 5.46 | 15% |
chives | 4.8 | 0.3 | 48% |
lettuce | 4.9 | 0.15 | 50% |
almonds | 1.1 | 6.07 | 15% |
radicchio | 5.3 | 0.23 | 68% |
almond butter | 1.0 | 6.14 | 16% |
chinese cabbage | 4.8 | 0.12 | 54% |
celery | 4.7 | 0.18 | 50% |
spirulina | 5.3 | 0.26 | 70% |
amaranth leaves | 5.8 | 0.21 | 86% |
summer squash | 4.3 | 0.19 | 45% |
red peppers | 4.0 | 0.31 | 40% |
okra | 4.3 | 0.22 | 50% |
pumpkin seeds | 0.7 | 5.59 | 19% |
pumpkin | 4.9 | 0.2 | 76% |
cauliflower | 4.0 | 0.25 | 50% |
jalapeno peppers | 3.4 | 0.27 | 37% |
pickles | 3.4 | 0.12 | 40% |
cucumber | 3.4 | 0.12 | 40% |
eggplant | 3.0 | 0.25 | 34% |
hazelnuts | -0.6 | 6.29 | 10% |
pine nuts | -0.8 | 6.73 | 11% |
artichokes | 3.2 | 0.47 | 49% |
brazil nuts | -0.8 | 6.59 | 9% |
radishes | 3.0 | 0.16 | 42% |
kale | 3.5 | 0.28 | 60% |
flax seed | -0.4 | 5.34 | 12% |
mung beans | 3.9 | 0.19 | 74% |
pili nuts | -1.3 | 7.19 | 7% |
sesame butter | -0.3 | 5.86 | 21% |
butternut squash | 3.8 | 0.45 | 75% |
peanut butter | -0.4 | 5.9 | 18% |
sesame seeds | -0.9 | 6.31 | 10% |
seaweed (kelp) | 3.8 | 0.43 | 77% |
winter squash | 3.5 | 0.4 | 69% |
seaweed (wakame) | 3.8 | 0.45 | 79% |
collards | 2.4 | 0.33 | 37% |
peanuts | -0.7 | 5.99 | 18% |
chayote | 2.5 | 0.24 | 40% |
sauerkraut | 2.3 | 0.19 | 39% |
The macronutrient split of Maria’s diet is shown in the chart below.
Maria’s protein intake is 1.4g/kg LBM or 66g/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 Maria’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 | 18 |
RDI/sedentary | ~11% | 0.8 | 36 |
typical | ~16% | 1.2 | 55 |
minimum nutrient optimiser | ~24% | 1.8 | 65 |
Maria | 20% | 1.45 | 66 |
While Maria’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) | 65 | 165 |
fat (g) | 20 | 100 |
carbs (g) | 0 | 100 |
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.
The chart below shows a comparison of the nutrient density of Maria’s food log based on the harder to find 50% of the essential nutrients. Maria’s most nutrient dense day is June 24 2020 while her least nutrient-dense day is June 23 2020.
Maria’s food diary for the best and worst days are shown below for comparison. Maria 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 Maria is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
NOTE: these recipes are not optimized for your allergies/intolerances