recommended approach
The food and meal lists in this report have been tailored to help Marianne 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 |
micronutrient profile
The chart below shows the micronutrients provided by Marianne’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Marianne 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 Marianne’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: hypertension.
| nutrient | % DRI | prioritize |
|---|---|---|
| Iron | 14% | |
| Calcium | 17% | |
| Vitamin D | 19% | |
| Folate | 20% | |
| Vitamin C | 22% | |
| Manganese | 23% | |
| Thiamin (B1) | 23% | |
| Vitamin E | 26% | |
| Sodium | 29% | |
| Copper | 32% | |
| Potassium | 35% | |
| Zinc | 35% | |
| Magnesium | 40% |
optimal foods for you
The foods listed below will provide Marianne 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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicken liver | 3.6 | 1.72 | 50% |
| lamb kidney | 2.8 | 1.12 | 52% |
| lamb liver | 2.1 | 1.68 | 48% |
| pork liver | 2.3 | 1.65 | 59% |
| lamb | -1.8 | 6.39 | 4% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 3.6 | 1.43 | 47% |
| mackerel | 0.5 | 3.05 | 14% |
| mollusks conch | 2.4 | 1.3 | 54% |
| mussel | 2.8 | 0.86 | 63% |
| caviar | 0.8 | 2.64 | 33% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 12.3 | 0.23 | 49% |
| coriander | 11.0 | 0.23 | 30% |
| beet greens | 11.0 | 0.22 | 35% |
| chicory greens | 10.4 | 0.23 | 23% |
| endive | 9.8 | 0.17 | 7% |
| parsley | 10.8 | 0.36 | 48% |
| mustard greens | 10.4 | 0.27 | 36% |
| watercress | 11.1 | 0.11 | 65% |
| chinese cabbage | 10.4 | 0.12 | 54% |
| turnip greens | 9.6 | 0.29 | 44% |
| asparagus | 9.5 | 0.22 | 50% |
| chard | 9.3 | 0.19 | 51% |
| arugula | 9.1 | 0.25 | 45% |
| lettuce | 9.2 | 0.15 | 50% |
| chives | 9.0 | 0.3 | 48% |
| amaranth leaves | 10.1 | 0.21 | 86% |
| escarole | 7.8 | 0.19 | 24% |
| seaweed (laver) | 9.4 | 0.35 | 80% |
| broccoli | 7.6 | 0.35 | 50% |
| okra | 7.3 | 0.22 | 50% |
| banana pepper | 6.6 | 0.27 | 36% |
| red peppers | 6.5 | 0.31 | 40% |
| onions | 6.8 | 0.32 | 65% |
| sauerkraut | 5.9 | 0.19 | 39% |
| yeast extract spread | 5.6 | 1.85 | 59% |
| kale | 6.3 | 0.28 | 60% |
| radicchio | 6.5 | 0.23 | 68% |
| pickles | 5.5 | 0.12 | 40% |
| cucumber | 5.5 | 0.12 | 40% |
| celery | 5.8 | 0.18 | 50% |
| cauliflower | 5.8 | 0.25 | 50% |
| zucchini | 5.2 | 0.17 | 40% |
| jalapeno peppers | 5.0 | 0.27 | 37% |
| seaweed (kelp) | 6.2 | 0.43 | 77% |
| collards | 4.8 | 0.33 | 37% |
| alfalfa | 4.0 | 0.23 | 19% |
| wheat bran | 3.8 | 2.16 | 38% |
| summer squash | 4.8 | 0.19 | 45% |
| seaweed (wakame) | 5.9 | 0.45 | 79% |
| cabbage | 5.1 | 0.23 | 55% |
| peas | 5.2 | 0.42 | 65% |
| brussel sprouts | 4.7 | 0.42 | 50% |
| snap beans | 4.9 | 0.15 | 58% |
| spirulina | 5.2 | 0.26 | 70% |
| sunflower seeds | 0.8 | 5.46 | 15% |
| radishes | 4.2 | 0.16 | 42% |
| hazelnuts | 0.1 | 6.29 | 10% |
| almonds | 0.4 | 6.07 | 15% |
| almond butter | 0.2 | 6.14 | 16% |
| rhubarb | 4.1 | 0.21 | 55% |
| pumpkin | 4.8 | 0.2 | 76% |
| sesame butter | 0.3 | 5.86 | 21% |
| artichokes | 3.6 | 0.47 | 49% |
| red cabbage | 3.8 | 0.29 | 55% |
| lemongrass | 4.7 | 0.99 | 93% |
| flax seed | -0.2 | 5.34 | 12% |
| pili nuts | -1.3 | 7.19 | 7% |
| turnips | 3.5 | 0.21 | 51% |
| edamame | 2.6 | 1.21 | 41% |
| butternut squash | 4.1 | 0.45 | 75% |
| pine nuts | -1.0 | 6.73 | 11% |
| eggplant | 2.7 | 0.25 | 34% |
| macadamia nuts | -1.6 | 7.18 | 6% |
| mung beans | 3.9 | 0.19 | 74% |
| blackberries | 2.0 | 0.43 | 27% |
| white mushroom | 3.5 | 0.22 | 65% |
| winter squash | 3.5 | 0.4 | 69% |
| brazil nuts | -1.5 | 6.59 | 9% |
| garbanzo beans | 1.8 | 3.78 | 69% |
| sesame seeds | -1.5 | 6.31 | 10% |
| pecans | -1.9 | 6.91 | 6% |
| strawberries | 2.5 | 0.32 | 49% |
| peanut butter | -1.3 | 5.9 | 18% |
macronutrients
The macronutrient split of Marianne’s diet is shown in the chart below.
macro targets
While Marianne’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) | 75 | 170 |
| fat (g) | 20 | 100 |
| carbs (g) | 0 | 50 |
| energy (calories) | 1400 |
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 Marianne’s food log based on the harder to find 50% of the essential nutrients. Marianne’s most nutrient dense day is May 06 2022 while her least nutrient-dense day is June 14 2022.
best and worst days
Marianne’s food diary for the best and worst days are shown below for comparison. Marianne 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 Marianne is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
- lemon vegetables
- broccoli soup
- chicken liver mushroom pate
- cod, veggies & pickles
- lean burgers, spinach & mushrooms
- quick fish salad with mussels
- Hulk green smoothie
- cauliflower & spinach soup
- sautéed spinach with bacon
- cruciferous juice
- potassium caramel salted coffee
- baked kale chips
- cauliflower soup
- roast turmeric cauliflower
- salmon & salad bowl
- green juice
- halibut with mixed salad & seeds
- quinoa stuffed peppers
- arugula salad
- mango & zucchini lettuce wraps
- sautéed spinach & mushrooms
- arugula, chicory, sauerkraut & prosciutto
- medium fat spinach omelette
- eggs in a vege nest with ham
- parsley & spinach salad
- roo burgers, asparagus, avo & cucumber
- chicken breast, mushrooms, broccoli, spinach, asparagus
- optimised electrolyte mix
- quick mackerel salad
- Popeye bowl
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances