The food and meal lists in this report have been tailored to help Angela 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 vegan.
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 Angela’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Angela 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 Angela’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: dyslipedimia.
nutrient | % DRI | prioritize |
---|---|---|
Copper | 38% | |
Iron | 43% | |
Potassium | 45% | |
Phosphorus | 58% | |
Calcium | 72% | |
Sodium | 92% | |
Folate | 95% | |
Magnesium | 117% | |
Omega-3 | 151% | |
Manganese | 160% | |
Valine | 161% | |
Leucine | 167% | |
Isoleucine | 197% |
The foods listed below will provide Angela 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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
endive | 7.1 | 0.17 | 7% |
alfalfa | 7.7 | 0.23 | 19% |
chicory greens | 7.6 | 0.23 | 23% |
spinach | 11.0 | 0.23 | 49% |
coriander | 8.3 | 0.23 | 30% |
watercress | 11.7 | 0.11 | 65% |
turnip greens | 8.3 | 0.29 | 44% |
chard | 8.7 | 0.19 | 51% |
chives | 7.6 | 0.3 | 48% |
chinese cabbage | 8.0 | 0.12 | 54% |
spirulina | 10.1 | 0.26 | 70% |
arugula | 6.6 | 0.25 | 45% |
beet greens | 5.0 | 0.22 | 35% |
mustard greens | 5.3 | 0.27 | 36% |
asparagus | 7.0 | 0.22 | 50% |
lettuce | 6.7 | 0.15 | 50% |
parsley | 6.5 | 0.36 | 48% |
banana pepper | 4.3 | 0.27 | 36% |
seaweed (laver) | 10.4 | 0.35 | 80% |
zucchini | 4.6 | 0.17 | 40% |
portabella mushrooms | 6.4 | 0.29 | 55% |
artichokes | 5.7 | 0.47 | 49% |
blackberries | 2.2 | 0.43 | 27% |
okra | 5.0 | 0.22 | 50% |
amaranth leaves | 9.4 | 0.21 | 86% |
white mushroom | 6.6 | 0.22 | 65% |
cauliflower | 4.6 | 0.25 | 50% |
summer squash | 3.7 | 0.19 | 45% |
olives | -1.4 | 1.45 | 3% |
tofu | 2.4 | 0.83 | 34% |
eggplant | 1.8 | 0.25 | 34% |
sauerkraut | 2.2 | 0.19 | 39% |
soybeans (sprouted) | 4.2 | 0.81 | 49% |
broccoli | 3.8 | 0.35 | 50% |
raspberries | 1.1 | 0.52 | 30% |
radishes | 2.4 | 0.16 | 42% |
wheat bran | 3.6 | 2.16 | 38% |
radicchio | 5.7 | 0.23 | 68% |
yeast extract spread | 5.9 | 1.85 | 59% |
edamame | 2.6 | 1.21 | 41% |
brussel sprouts | 2.9 | 0.42 | 50% |
celery | 2.6 | 0.18 | 50% |
cucumber | 1.1 | 0.12 | 40% |
pickles | 1.1 | 0.12 | 40% |
corn bran | -0.9 | 2.24 | 12% |
mung beans | 5.6 | 0.19 | 74% |
collards | 0.7 | 0.33 | 37% |
rhubarb | 3.0 | 0.21 | 55% |
jalapeno peppers | 0.6 | 0.27 | 37% |
kale | 3.7 | 0.28 | 60% |
chayote | 1.0 | 0.24 | 40% |
snap beans | 3.2 | 0.15 | 58% |
natto | 1.9 | 2.11 | 39% |
turnips | 1.7 | 0.21 | 51% |
avocado | -3.2 | 1.6 | 8% |
onions | 3.3 | 0.32 | 65% |
shiitake mushroom | 2.2 | 0.39 | 58% |
boysenberries | 1.7 | 0.5 | 54% |
peas | 3.1 | 0.42 | 65% |
red peppers | -0.4 | 0.31 | 40% |
seaweed (wakame) | 4.8 | 0.45 | 79% |
cabbage | 1.3 | 0.23 | 55% |
red cabbage | 0.9 | 0.29 | 55% |
gooseberries | 0.4 | 0.44 | 52% |
pumpkin seeds | 0.5 | 5.59 | 19% |
coconut water | 1.9 | 0.19 | 66% |
flax seed | -1.1 | 5.34 | 12% |
pinto beans | 4.1 | 0.22 | 83% |
coconut milk | -4.3 | 2.3 | 8% |
passion fruit | 0.3 | 0.97 | 52% |
lupin seeds | 2.4 | 3.71 | 51% |
lentils | 1.7 | 1.16 | 64% |
peanut butter | -0.4 | 5.9 | 18% |
celeriac | 1.9 | 0.42 | 72% |
beets | 1.5 | 0.43 | 70% |
strawberries | -1.5 | 0.32 | 49% |
coconut cream | -4.5 | 3.3 | 8% |
cherries | 0.2 | 0.5 | 61% |
sesame butter | -0.6 | 5.86 | 21% |
carambola | -0.9 | 0.31 | 56% |
cowpeas | 1.6 | 1.16 | 68% |
seaweed (kelp) | 1.9 | 0.43 | 77% |
coconut meat | -4.5 | 3.54 | 10% |
navy beans | 0.5 | 1.4 | 61% |
sesame seeds | -2.2 | 6.31 | 10% |
lemongrass | 4.3 | 0.99 | 93% |
lima beans | 1.3 | 1.13 | 70% |
oat bran | 1.7 | 2.46 | 65% |
mulberries | 0.9 | 0.43 | 74% |
turnips | -1.1 | 0.22 | 61% |
limes | 0.3 | 0.3 | 70% |
brazil nuts | -2.5 | 6.59 | 9% |
carrots | -0.5 | 0.41 | 64% |
butternuts | -2.0 | 6.12 | 17% |
walnuts | -2.4 | 6.19 | 13% |
pomegrannets | 0.2 | 0.83 | 68% |
pumpkin | 0.7 | 0.2 | 76% |
The macronutrient split of Angela’s diet is shown in the chart below.
While Angela’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) | 15 | 80 |
carbs (g) | 0 | 50 |
energy (calories) | 1200 |
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 Angela’s food log based on the harder to find 50% of the essential nutrients. Angela’s most nutrient dense day is June 07 2018 while her least nutrient-dense day is June 08 2018.
Angela’s food diary for the best and worst days are shown below for comparison. Angela 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) |
---|---|
Ham, shank, cured, no visible fat eaten | 82 |
Green Tea, Brewed, Unsweetened | 4 |
Almond Butter, Unsalted | 192 |
Imagine, Organic, Creamy Soup, Super Greens | 80 |
Celery, Raw | 13 |
Member's Mark, Triple Strength Fish Oil | 30 |
Egg, Chicken, Whole, Boiled in Shell, Hard-Cooked | 141 |
Nutpods, Hazelnut Unsweetened | 10 |
Baker's, 70% Dark Chocolate | 46 |
Belgioioso, Whole Milk Ricotta Con Latte | 90 |
Chicken, Broilers or Fryers, Leg, Meat and Skin, Cooked, Roasted | 475 |
Tossed Salad, Plain, No Dressing | 8 |
Marzetti, Simply Dressed, Avocado Ranch | 70 |
Worst Day
food name | energy (kcal) |
---|---|
Green Tea, Brewed, Unsweetened | 4 |
Eggs, Cooked | 155 |
Member's Mark, Triple Strength Fish Oil | 15 |
Ham, shank, cured, visible fat eaten | 101 |
Imagine, Organic, Creamy Soup, Super Greens | 40 |
Chicken, Broilers or Fryers, Breast, Meat and Skin, Cooked, Roasted | 168 |
Athenos, cheese, blue, crumbled | 100 |
Marzetti, Simply Dressed Dressing, Blue Cheese | 98 |
Culver's, salad dressing, blue cheese, chunky | 310 |
Culver's, salad, cashew, with grilled chicken | 460 |
Baker's, 70% Dark Chocolate | 46 |
BelGioioso, Ricotta con Latte, Whole Milk | 135 |
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 Angela is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
NOTE: these recipes are not optimized for your allergies/intolerances