recommended approach
The food and meal lists in this report have been tailored to help Jenniferlyn 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 and being paleo.
| 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 Jenniferlyn’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Jenniferlyn 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 Jenniferlyn’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, hypertension, inflammation, headaches, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin C | 19% | |
| Vitamin E | 24% | |
| Magnesium | 26% | |
| Vitamin D | 27% | |
| Potassium | 38% | |
| Calcium | 40% | |
| Manganese | 40% | |
| Vitamin K1 | 44% | |
| Copper | 52% | |
| Folate | 53% | |
| Iron | 66% | |
| Panto Acid (B5) | 74% | |
| Omega-3 | 93% |
optimal foods for you
The foods listed below will provide Jenniferlyn 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 |
|---|---|---|---|
| lamb liver | 4.7 | 1.68 | 48% |
| beef brains | 1.0 | 1.51 | 22% |
| lamb brains | 1.3 | 1.54 | 27% |
| sweetbread | 0.4 | 3.18 | 12% |
| lamb kidney | 3.5 | 1.12 | 52% |
| chicken liver | 3.3 | 1.72 | 50% |
| veal liver | 4.1 | 1.92 | 55% |
| turkey liver | 2.9 | 1.89 | 47% |
| beef liver | 4.2 | 1.75 | 60% |
| egg yolk | -0.6 | 2.75 | 18% |
| whole egg | -0.4 | 1.43 | 30% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 2.9 | 3.05 | 14% |
| fish roe | 5.4 | 1.43 | 47% |
| mollusks conch | 5.5 | 1.3 | 54% |
| caviar | 3.9 | 2.64 | 33% |
| trout | 4.0 | 1.68 | 45% |
| oysters | 4.4 | 1.02 | 59% |
| sardine | 2.3 | 2.08 | 38% |
| sturgeon | 3.0 | 1.35 | 49% |
| crab | 5.3 | 0.83 | 71% |
| salmon | 3.3 | 1.56 | 52% |
| anchovy | 2.7 | 2.1 | 44% |
| lobster | 4.9 | 0.89 | 71% |
| crayfish | 4.2 | 0.82 | 67% |
| herring | 1.2 | 2.17 | 36% |
| mussel | 3.5 | 0.86 | 63% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 16.6 | 0.23 | 23% |
| endive | 13.4 | 0.17 | 7% |
| coriander | 15.2 | 0.23 | 30% |
| beet greens | 13.5 | 0.22 | 35% |
| escarole | 11.7 | 0.19 | 24% |
| mustard greens | 12.9 | 0.27 | 36% |
| spinach | 14.3 | 0.23 | 49% |
| watercress | 15.5 | 0.11 | 65% |
| parsley | 13.1 | 0.36 | 48% |
| chard | 12.8 | 0.19 | 51% |
| arugula | 11.8 | 0.25 | 45% |
| turnip greens | 11.6 | 0.29 | 44% |
| chives | 11.8 | 0.3 | 48% |
| alfalfa | 6.7 | 0.23 | 19% |
| zucchini | 8.9 | 0.17 | 40% |
| broccoli | 10.4 | 0.35 | 50% |
| chinese cabbage | 10.6 | 0.12 | 54% |
| asparagus | 9.9 | 0.22 | 50% |
| lettuce | 9.8 | 0.15 | 50% |
| banana pepper | 7.4 | 0.27 | 36% |
| radicchio | 11.3 | 0.23 | 68% |
| okra | 8.7 | 0.22 | 50% |
| collards | 7.0 | 0.33 | 37% |
| summer squash | 7.8 | 0.19 | 45% |
| celery | 8.1 | 0.18 | 50% |
| cauliflower | 8.0 | 0.25 | 50% |
| cucumber | 6.3 | 0.12 | 40% |
| pickles | 6.3 | 0.12 | 40% |
| red peppers | 6.6 | 0.31 | 40% |
| kale | 8.9 | 0.28 | 60% |
| sauerkraut | 5.9 | 0.19 | 39% |
| cabbage | 7.6 | 0.23 | 55% |
| jalapeno peppers | 5.1 | 0.27 | 37% |
| radishes | 5.6 | 0.16 | 42% |
| amaranth leaves | 11.3 | 0.21 | 86% |
| brussel sprouts | 6.6 | 0.42 | 50% |
| blackberries | 3.5 | 0.43 | 27% |
| onions | 8.3 | 0.32 | 65% |
| eggplant | 4.1 | 0.25 | 34% |
| seaweed (wakame) | 10.1 | 0.45 | 79% |
| seaweed (laver) | 9.8 | 0.35 | 80% |
| artichokes | 5.6 | 0.47 | 49% |
| portabella mushrooms | 6.1 | 0.29 | 55% |
| chayote | 3.9 | 0.24 | 40% |
| edamame | 4.8 | 1.21 | 41% |
| snap beans | 6.0 | 0.15 | 58% |
| avocado | 0.5 | 1.6 | 8% |
| rhubarb | 5.4 | 0.21 | 55% |
| white mushroom | 6.1 | 0.22 | 65% |
| raspberries | 1.6 | 0.52 | 30% |
| olives | -1.2 | 1.45 | 3% |
| seaweed (kelp) | 7.6 | 0.43 | 77% |
| red cabbage | 4.3 | 0.29 | 55% |
| yeast extract spread | 6.1 | 1.85 | 59% |
| turnips | 3.2 | 0.21 | 51% |
| soybeans (sprouted) | 3.5 | 0.81 | 49% |
| shiitake mushroom | 4.1 | 0.39 | 58% |
| strawberries | 2.8 | 0.32 | 49% |
| mung beans | 5.6 | 0.19 | 74% |
| peas | 4.5 | 0.42 | 65% |
| sunflower seeds | 2.2 | 5.46 | 15% |
| spirulina | 4.7 | 0.26 | 70% |
| pumpkin | 5.4 | 0.2 | 76% |
| kiwifruit | 2.9 | 0.61 | 55% |
| winter squash | 4.5 | 0.4 | 69% |
| coconut milk | -2.1 | 2.3 | 8% |
| coconut water | 3.5 | 0.19 | 66% |
| butternut squash | 5.0 | 0.45 | 75% |
| carambola | 2.0 | 0.31 | 56% |
| boysenberries | 1.8 | 0.5 | 54% |
| coconut cream | -1.9 | 3.3 | 8% |
| flax seed | 0.1 | 5.34 | 12% |
| almonds | 1.1 | 6.07 | 15% |
macronutrients
The macronutrient split of Jenniferlyn’s diet is shown in the chart below.
macro targets
While Jenniferlyn’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) | 115 | 190 |
| fat (g) | 20 | 75 |
| carbs (g) | 0 | 60 |
| energy (calories) | 1350 |
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 Jenniferlyn’s food log based on the harder to find 50% of the essential nutrients. Jenniferlyn’s most nutrient dense day is November 12 2020 while her least nutrient-dense day is November 10 2020.
best and worst days
Jenniferlyn’s food diary for the best and worst days are shown below for comparison. Jenniferlyn 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) |
|---|---|
| Crab Rangoon | 430 |
| Egg Rolls, with Pork | 154 |
| Sweet and Sour Pork | 637 |
| Fried Rice, Chicken | 141 |
| Starbucks, Peppermint Mocha | 240 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Eggs, Cooked | 388 |
| Horizon Organic, Heavy Whipping Cream | 200 |
| Bob Evan's, Original Pork Sausage | 880 |
| Pepper Jack Cheese | 214 |
| Texas Roadhouse, Dressing, Caesar | 153 |
| Texas Roadhouse, Sidekick, Shrimp | 240 |
| Trader Joe's, lettuce, romaine, fresh, salad, chopped | 15 |
| Marco Polo, Parmigiano Reggiano Cheese | 60 |
| Beef Steak, Sirloin, No Visible Fat Eaten | 363 |
| Texas Roadhouse, Fresh Baked Bread | 300 |
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 Jenniferlyn is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- optimised electrolyte mix
- baked kale chips
- lean burgers, spinach & mushrooms
- lemon vegetables
- broccoli soup
- cauliflower & spinach soup
- potassium caramel salted coffee
- sautéed spinach with bacon
- cod, veggies & pickles
- green juice
- Hulk green smoothie
- sautéed spinach & mushrooms
- halibut with mixed salad & seeds
- cruciferous juice
- quick fish salad with mussels
- cauliflower soup
- salmon, chicory, sauerkraut & greens
- zucchini & carrot fritters
- salmon & salad bowl
- arugula salad
- Popeye bowl
- parsley & spinach salad
- broccoli, egg white, mackerel, oysters & sauerkraut
- salmon, broccoli & vege
- medium fat spinach omelette
- roast turmeric cauliflower
- avocado, spinach & walnut salad
- quinoa stuffed peppers
- roo burgers, asparagus, avo & cucumber
- Rhonda Patrick Smoothie 1
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances