recommended approach
The food and meal lists in this report have been tailored to help Shelley 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.
| 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 Shelley’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Shelley 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 Shelley’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: fatigue, hypertension, inflammation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin E | 14% | |
| Thiamin (B1) | 27% | |
| Manganese | 28% | |
| Folate | 30% | |
| Panto Acid (B5) | 30% | |
| Calcium | 31% | |
| Iron | 34% | |
| Phosphorus | 38% | |
| Potassium | 40% | |
| Riboflavin (B2) | 44% | |
| Niacin (B3) | 46% | |
| Copper | 47% | |
| Vitamin B6 | 52% |
optimal foods for you
The foods listed below will provide Shelley 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 |
|---|---|---|---|
| chicken liver | 7.5 | 1.72 | 50% |
| lamb liver | 6.3 | 1.68 | 48% |
| lamb kidney | 6.3 | 1.12 | 52% |
| beef liver | 7.1 | 1.75 | 60% |
| turkey liver | 5.5 | 1.89 | 47% |
| veal liver | 6.3 | 1.92 | 55% |
| pork liver | 4.7 | 1.65 | 59% |
| beef kidney | 3.1 | 1.57 | 52% |
| liver sausage | -0.1 | 3.31 | 12% |
| ham | 0.4 | 1.49 | 29% |
| beef brains | -0.7 | 1.51 | 22% |
| lamb brains | -0.5 | 1.54 | 27% |
| egg yolk | -0.8 | 2.75 | 18% |
| whole egg | -0.7 | 1.43 | 30% |
| liverwurst | -0.9 | 3.26 | 16% |
| roast ham | 0.7 | 1.78 | 41% |
| feta cheese | -0.9 | 2.64 | 22% |
| sour cream | -2.5 | 1.98 | 13% |
| turkey heart | 1.1 | 1.74 | 47% |
| sour cream (light) | -1.6 | 1.36 | 26% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 2.6 | 1.43 | 47% |
| anchovy | 1.8 | 2.1 | 44% |
| mollusks conch | 2.1 | 1.3 | 54% |
| mackerel | -1.5 | 3.05 | 14% |
| trout | 0.8 | 1.68 | 45% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 10.8 | 0.17 | 7% |
| chicory greens | 11.8 | 0.23 | 23% |
| coriander | 11.9 | 0.23 | 30% |
| spinach | 13.2 | 0.23 | 49% |
| beet greens | 10.6 | 0.22 | 35% |
| watercress | 13.6 | 0.11 | 65% |
| escarole | 9.0 | 0.19 | 24% |
| asparagus | 10.5 | 0.22 | 50% |
| mustard greens | 8.3 | 0.27 | 36% |
| chinese cabbage | 9.8 | 0.12 | 54% |
| lettuce | 8.9 | 0.15 | 50% |
| okra | 8.9 | 0.22 | 50% |
| banana pepper | 7.3 | 0.27 | 36% |
| arugula | 8.2 | 0.25 | 45% |
| alfalfa | 4.8 | 0.23 | 19% |
| yeast extract spread | 10.5 | 1.85 | 59% |
| parsley | 8.0 | 0.36 | 48% |
| portabella mushrooms | 8.7 | 0.29 | 55% |
| zucchini | 6.8 | 0.17 | 40% |
| turnip greens | 7.3 | 0.29 | 44% |
| pickles | 6.6 | 0.12 | 40% |
| cucumber | 6.6 | 0.12 | 40% |
| white mushroom | 9.5 | 0.22 | 65% |
| broccoli | 7.8 | 0.35 | 50% |
| chard | 7.7 | 0.19 | 51% |
| red peppers | 6.6 | 0.31 | 40% |
| chives | 7.3 | 0.3 | 48% |
| celery | 7.1 | 0.18 | 50% |
| seaweed (laver) | 10.7 | 0.35 | 80% |
| cauliflower | 6.7 | 0.25 | 50% |
| collards | 4.4 | 0.33 | 37% |
| shiitake mushroom | 6.8 | 0.39 | 58% |
| jalapeno peppers | 4.2 | 0.27 | 37% |
| eggplant | 3.8 | 0.25 | 34% |
| summer squash | 4.8 | 0.19 | 45% |
| sauerkraut | 3.9 | 0.19 | 39% |
| radishes | 4.2 | 0.16 | 42% |
| brussel sprouts | 5.2 | 0.42 | 50% |
| amaranth leaves | 8.7 | 0.21 | 86% |
| wheat bran | 4.7 | 2.16 | 38% |
| radicchio | 6.3 | 0.23 | 68% |
| spirulina | 6.4 | 0.26 | 70% |
| cabbage | 4.7 | 0.23 | 55% |
| chayote | 3.0 | 0.24 | 40% |
| blackberries | 1.5 | 0.43 | 27% |
| kale | 5.0 | 0.28 | 60% |
| avocado | 0.0 | 1.6 | 8% |
| red cabbage | 4.2 | 0.29 | 55% |
| onions | 5.3 | 0.32 | 65% |
| rhubarb | 3.9 | 0.21 | 55% |
| artichokes | 3.3 | 0.47 | 49% |
| olives | -1.5 | 1.45 | 3% |
| snap beans | 3.5 | 0.15 | 58% |
| turnips | 2.6 | 0.21 | 51% |
| seaweed (wakame) | 6.1 | 0.45 | 79% |
| raspberries | 0.4 | 0.52 | 30% |
| edamame | 2.1 | 1.21 | 41% |
| pumpkin | 5.1 | 0.2 | 76% |
| peas | 3.9 | 0.42 | 65% |
| mung beans | 4.7 | 0.19 | 74% |
| seaweed (kelp) | 4.9 | 0.43 | 77% |
| sunflower seeds | 1.4 | 5.46 | 15% |
| soybeans (sprouted) | 1.8 | 0.81 | 49% |
| tofu | 0.1 | 0.83 | 34% |
| winter squash | 3.7 | 0.4 | 69% |
| butternut squash | 4.4 | 0.45 | 75% |
| carrots | 2.9 | 0.41 | 64% |
| strawberries | 0.9 | 0.32 | 49% |
| boysenberries | 1.6 | 0.5 | 54% |
| coconut milk | -2.7 | 2.3 | 8% |
| corn bran | -2.5 | 2.24 | 12% |
macronutrients
The macronutrient split of Shelley’s diet is shown in the chart below.
macro targets
While Shelley’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) | 80 | 175 |
| fat (g) | 15 | 85 |
| carbs (g) | 0 | 60 |
| energy (calories) | 1300 |
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 Shelley’s food log based on the harder to find 50% of the essential nutrients. Shelley’s most nutrient dense day is July 07 2020 while her least nutrient-dense day is July 12 2020.
best and worst days
Shelley’s food diary for the best and worst days are shown below for comparison. Shelley 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) |
|---|---|
| Starbucks, Iced Coffee, Unsweetened | 7 |
| Trader Joe's, Cauliflower Thins | 100 |
| Rao's Homemade, Marinara Sauce | 270 |
| Tomato Raw, Includes Cherry, Grape, Roma | 33 |
| Mozzarella Cheese, Part Skim Milk | 167 |
| Pistachio Nuts, Roasted, Salted | 700 |
| HEB, Zucchini Spirals | 15 |
| Meatballs, Without Sauce, Beef | 233 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 101 |
| Reddi Whip, The Original | 30 |
| Lily's, Chocolate, Creamy Milk | 241 |
Worst Day
| food name | energy (kcal) |
|---|---|
| WHC, UnoCardio 1000 + Vitamin D 1000 | 15 |
| Starbucks, Iced Coffee, Unsweetened | 7 |
| Cream, Fluid, Heavy Whipping | 51 |
| Best Choice, Cocktail Shrimp, All Natural, Cooked in Shell | 35 |
| Kirkland Signature, Bacon | 280 |
| Hormel Foods, Peanut Butter | 190 |
| Angus Premium Choice Beef, Top Sirloin Steak | 240 |
| Brussels Sprouts, Cooked from Fresh | 80 |
| Avocado Mousse | 165 |
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 Shelley is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- potassium caramel salted coffee
- roo burgers, asparagus, avo & cucumber
- broccoli, egg white, mackerel, oysters & sauerkraut
- lemon vegetables
- broccoli soup
- cod, veggies & pickles
- cauliflower & spinach soup
- sautéed spinach with bacon
- Hulk green smoothie
- chicken breast, mushrooms, broccoli, spinach, asparagus
- quick fish salad with mussels
- cruciferous juice
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- super salad with golden turmeric dressing
- cauliflower soup
- salmon & salad bowl
- arugula salad
- eggs in a vege nest with ham
- sautéed spinach & mushrooms
- arugula, chicory, sauerkraut & prosciutto
- pork loin in green salsa with cauliflower
- medium fat spinach omelette
- Ahi tuna & asparagus
- turkey & spinach egg white omelette
- salmon, broccoli & vege
- mushroom & asparagus egg white omelette with greens & ham
- salmon, asparagus, spinach & mushroom
- baked kale chips
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances