recommended approach
The food and meal lists in this report have been tailored to help Cindy Matthews get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of athletic performance.
| 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 Cindy Matthews ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Cindy Matthews 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 Cindy Matthews ’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Manganese | 12% | |
| Vitamin E | 17% | |
| Calcium | 20% | |
| Copper | 21% | |
| Magnesium | 24% | |
| Thiamin (B1) | 25% | |
| Iron | 29% | |
| Folate | 30% | |
| Potassium | 40% | |
| Vitamin C | 47% | |
| Vitamin D | 59% | |
| Phosphorus | 60% | |
| Panto Acid (B5) | 64% |
optimal foods for you
The foods listed below will provide Cindy Matthews with the nutrients that she is currently not getting in large amounts while also aligning with her goal of athletic performance . 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% |
| veal liver | 4.3 | 1.92 | 55% |
| beef liver | 4.4 | 1.75 | 60% |
| butter | -3.4 | 7.18 | 2% |
| lamb | -2.3 | 6.39 | 4% |
| chicken liver | 3.9 | 1.72 | 50% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 5.0 | 1.3 | 54% |
| fish roe | 3.8 | 1.43 | 47% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 15.7 | 0.11 | 65% |
| chicory greens | 15.4 | 0.23 | 23% |
| coriander | 14.2 | 0.23 | 30% |
| spinach | 13.8 | 0.23 | 49% |
| beet greens | 13.2 | 0.22 | 35% |
| endive | 13.1 | 0.17 | 7% |
| parsley | 11.9 | 0.36 | 48% |
| mustard greens | 11.9 | 0.27 | 36% |
| amaranth leaves | 11.5 | 0.21 | 86% |
| chard | 11.5 | 0.19 | 51% |
| asparagus | 11.2 | 0.22 | 50% |
| chives | 10.7 | 0.3 | 48% |
| escarole | 10.8 | 0.19 | 24% |
| yeast extract spread | 8.5 | 1.85 | 59% |
| arugula | 10.5 | 0.25 | 45% |
| okra | 10.3 | 0.22 | 50% |
| turnip greens | 10.1 | 0.29 | 44% |
| chinese cabbage | 10.3 | 0.12 | 54% |
| seaweed (laver) | 9.5 | 0.35 | 80% |
| broccoli | 9.2 | 0.35 | 50% |
| sesame butter | 1.6 | 5.86 | 21% |
| radicchio | 9.4 | 0.23 | 68% |
| lettuce | 9.5 | 0.15 | 50% |
| sunflower seeds | 2.2 | 5.46 | 15% |
| almonds | 1.1 | 6.07 | 15% |
| almond butter | 1.0 | 6.14 | 16% |
| hazelnuts | 0.6 | 6.29 | 10% |
| pili nuts | -0.6 | 7.19 | 7% |
| brazil nuts | -0.1 | 6.59 | 9% |
| seaweed (wakame) | 8.3 | 0.45 | 79% |
| pine nuts | -0.5 | 6.73 | 11% |
| banana pepper | 8.4 | 0.27 | 36% |
| flax seed | 1.3 | 5.34 | 12% |
| pumpkin seeds | 0.8 | 5.59 | 19% |
| cauliflower | 8.1 | 0.25 | 50% |
| wheat bran | 5.5 | 2.16 | 38% |
| macadamia nuts | -1.7 | 7.18 | 6% |
| sesame seeds | -0.5 | 6.31 | 10% |
| zucchini | 7.8 | 0.17 | 40% |
| white mushroom | 7.6 | 0.22 | 65% |
| pecans | -1.7 | 6.91 | 6% |
| kale | 7.4 | 0.28 | 60% |
| celery | 7.6 | 0.18 | 50% |
| seaweed (kelp) | 7.2 | 0.43 | 77% |
| summer squash | 7.5 | 0.19 | 45% |
| alfalfa | 7.4 | 0.23 | 19% |
| red peppers | 7.2 | 0.31 | 40% |
| portabella mushrooms | 7.1 | 0.29 | 55% |
| spirulina | 7.1 | 0.26 | 70% |
| cashews | -0.6 | 5.8 | 26% |
| butternuts | -1.1 | 6.12 | 17% |
| peanut butter | -0.8 | 5.9 | 18% |
| pickles | 7.2 | 0.12 | 40% |
| cucumber | 7.2 | 0.12 | 40% |
| black beans | 2.5 | 3.41 | 73% |
| walnuts | -1.3 | 6.19 | 13% |
| onions | 6.8 | 0.32 | 65% |
| peanuts | -1.1 | 5.99 | 18% |
| garbanzo beans | 1.9 | 3.78 | 69% |
| lupin seeds | 1.9 | 3.71 | 51% |
| oat bran | 3.4 | 2.46 | 65% |
| pistachio nuts | -1.0 | 5.69 | 22% |
| cabbage | 6.5 | 0.23 | 55% |
| artichokes | 6.0 | 0.47 | 49% |
| butternut squash | 5.8 | 0.45 | 75% |
| mung beans | 6.1 | 0.19 | 74% |
| sauerkraut | 6.0 | 0.19 | 39% |
| peas | 5.7 | 0.42 | 65% |
| kidney beans | 1.6 | 3.37 | 74% |
| pumpkin | 5.9 | 0.2 | 76% |
| brussel sprouts | 5.4 | 0.42 | 50% |
| radishes | 5.7 | 0.16 | 42% |
| snap beans | 5.6 | 0.15 | 58% |
| jalapeno peppers | 5.5 | 0.27 | 37% |
| pinto beans | 5.4 | 0.22 | 83% |
macronutrients
The macronutrient split of Cindy Matthews ’s diet is shown in the chart below.
protein
Cindy Matthews ’s protein intake is 2.1g/kg LBM or 103g/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 Cindy Matthews ’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 | 20 |
| RDI/sedentary | ~11% | 0.8 | 39 |
| typical | ~16% | 1.2 | 59 |
| minimum nutrient optimiser | ~24% | 1.8 | 70 |
| Cindy Matthews | 37% | 2.09 | 103 |
macro targets
While Cindy Matthews ’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) | 70 | 195 |
| fat (g) | 20 | 155 |
| carbs (g) | 0 | 70 |
| energy (calories) | 1950 |
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 Cindy Matthews ’s food log based on the harder to find 50% of the essential nutrients. Cindy Matthews ’s most nutrient dense day is June 26 2020 while her least nutrient-dense day is June 23 2020.
best and worst days
Cindy Matthews ’s food diary for the best and worst days are shown below for comparison. Cindy Matthews 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 athletic performance
The meals listed below will provide more of the nutrients Cindy Matthews is not getting in large quantities while also helping with her goal of athletic performance.
- optimised electrolyte mix
- lean burgers, spinach & mushrooms
- lemon vegetables
- baked kale chips
- potassium caramel salted coffee
- chicken liver mushroom pate
- broccoli soup
- cod, veggies & pickles
- green juice
- roo burgers, asparagus, avo & cucumber
- cauliflower & spinach soup
- cruciferous juice
- Hulk green smoothie
- broccoli, egg white, mackerel, oysters & sauerkraut
- sautéed spinach & mushrooms
- quick fish salad with mussels
- roast turmeric cauliflower
- sautéed spinach with bacon
- halibut with mixed salad & seeds
- arugula salad
- cauliflower soup
- salmon & salad bowl
- quinoa stuffed peppers
- arugula, chicory, sauerkraut & prosciutto
- mango & zucchini lettuce wraps
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- chicken breast, mushrooms, broccoli, spinach, asparagus
- eggs in a vege nest with ham
- quick mackerel salad
- medium fat spinach omelette
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances