recommended approach
The food and meal lists in this report have been tailored to help Andrea get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management with a low insulin load diet and being autoimmune.
| 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 Andrea’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Andrea 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 Andrea’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, inflammation, methylation, low testosterone, headaches, fibromyalgia.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin C | 17% | |
| Calcium | 26% | |
| Thiamin (B1) | 42% | |
| Potassium | 49% | |
| Magnesium | 51% | |
| Vitamin E | 52% | |
| Manganese | 58% | |
| Vitamin D | 63% | |
| Iron | 67% | |
| Vitamin B6 | 71% | |
| Folate | 76% | |
| Phosphorus | 87% | |
| Panto Acid (B5) | 90% |
optimal foods for you
The foods listed below will provide Andrea with the nutrients that she is currently not getting in large amounts while also aligning with her goal of therapeutic ketosis . 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 | -2.8 | 6.39 | 4% |
| liver sausage | -0.8 | 3.31 | 12% |
| bologna | -3.0 | 3.1 | 11% |
| sweetbread | -2.8 | 3.18 | 12% |
| bacon | -3.3 | 4.17 | 11% |
| blood sausage | -3.0 | 3.79 | 14% |
| liverwurst | -1.4 | 3.26 | 16% |
| pepperoni | -3.0 | 5.04 | 13% |
| liver pate | -2.1 | 3.19 | 16% |
| kielbasa | -3.1 | 3.25 | 15% |
| knackwurst | -2.9 | 3.07 | 16% |
| bratwurst | -2.5 | 3.33 | 16% |
| frankfurter | -3.1 | 2.9 | 16% |
| pork ribs | -2.5 | 3.61 | 18% |
| chorizo | -2.6 | 4.55 | 17% |
| duck | -2.8 | 3.37 | 18% |
| salami | -2.5 | 3.78 | 18% |
| beef sausage | -3.2 | 3.32 | 18% |
| headcheese | -2.6 | 1.57 | 20% |
| pork sausage | -2.7 | 3.25 | 20% |
| lamb rib | -3.2 | 3.61 | 19% |
| ham | -0.2 | 1.49 | 29% |
| t-bone steak | -2.5 | 2.94 | 26% |
| turkey | -2.3 | 2.21 | 28% |
| ground turkey | -2.3 | 2.58 | 30% |
| ground beef 70/30 | -2.8 | 2.77 | 30% |
| pork feet | -3.3 | 1.4 | 30% |
| sandwich spread, pork | -2.7 | 2.35 | 30% |
| beef loin | -2.7 | 2.78 | 30% |
| ground beef | -2.6 | 2.48 | 30% |
| ground beef 70/30 | -2.5 | 2.7 | 30% |
| ground beef, 75/25 | -2.5 | 2.77 | 31% |
| ground beef, 80/20 | -2.7 | 2.7 | 31% |
| beef tenderloin steak | -2.5 | 2.73 | 31% |
| beef rib, small end | -2.5 | 2.78 | 31% |
| lamb leg | -2.7 | 2.58 | 31% |
| beef brisket, flat half | -2.8 | 2.98 | 31% |
| beef rib eye steak | -1.9 | 2.48 | 32% |
| pork stomach, cooked | -2.8 | 1.57 | 32% |
| rotisserie chicken thigh w. skin | -2.9 | 2.26 | 31% |
| rotisserie chicken back | -2.6 | 2.12 | 32% |
| beef rib, eye | -2.5 | 2.65 | 32% |
| flank, steak | -2.2 | 2.63 | 32% |
| beef tenderloin steak | -2.4 | 2.62 | 32% |
| beef brisket, flat half | -2.7 | 2.89 | 32% |
| sliced turkey pepperoni | -1.1 | 2.43 | 35% |
| chicken patty, uncooked | -2.7 | 2.92 | 32% |
| Poultry salad sandwich spread | -2.7 | 2.0 | 33% |
| Smoked sausage | -1.5 | 2.16 | 35% |
| beef brisket | -2.8 | 2.8 | 33% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 0.4 | 3.05 | 14% |
| caviar | 3.2 | 2.64 | 33% |
| herring | -1.0 | 2.17 | 36% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 13.4 | 0.17 | 7% |
| olives | -1.9 | 1.45 | 3% |
| avocado | -0.3 | 1.6 | 8% |
| alfalfa | 7.2 | 0.23 | 19% |
| escarole | 10.8 | 0.19 | 24% |
| beet greens | 13.9 | 0.22 | 35% |
| blackberries | 2.6 | 0.43 | 27% |
| spinach | 15.6 | 0.23 | 49% |
| raspberries | 1.4 | 0.52 | 30% |
| sauerkraut | 7.8 | 0.19 | 39% |
| collards | 6.3 | 0.33 | 37% |
| zucchini | 8.8 | 0.17 | 40% |
| turnip greens | 11.3 | 0.29 | 44% |
| arugula | 12.0 | 0.25 | 45% |
| cucumber | 7.4 | 0.12 | 40% |
| parsley | 13.3 | 0.36 | 48% |
| chives | 11.7 | 0.3 | 48% |
| lettuce | 11.7 | 0.15 | 50% |
| radishes | 6.0 | 0.16 | 42% |
| chard | 12.1 | 0.19 | 51% |
| summer squash | 7.6 | 0.19 | 45% |
| chayote | 3.6 | 0.24 | 40% |
| broccoli | 9.9 | 0.35 | 50% |
| cauliflower | 8.9 | 0.25 | 50% |
| celery | 8.2 | 0.18 | 50% |
macronutrients
The macronutrient split of Andrea’s diet is shown in the chart below.
macro targets
While Andrea’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) | 35 | 50 |
| fat (g) | 110 | 115 |
| carbs (g) | 0 | 30 |
| 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.
net carbs, insulin load, insulinogenic calories
Andrea’s food diary indicates she is eating 1369 calories per day with an insulin load of 61g/day and with 18% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Andrea’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.
| approach | % insulinogenic | insulin load (g) | net carbs (g) |
|---|---|---|---|
| typical SAD | 54% | 338 | 281 |
| average optimiser | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| Andrea | 18% | 61 | 12 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Andrea’s food log based on the harder to find 50% of the essential nutrients. Andrea’s most nutrient dense day is November 20 2020 while her least nutrient-dense day is November 23 2020.
best and worst days
Andrea’s food diary for the best and worst days are shown below for comparison. Andrea 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 therapeutic ketosis
The meals listed below will provide more of the nutrients Andrea is not getting in large quantities while also helping with her goal of blood sugar management.
- optimised electrolyte mix
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- broccoli soup
- sautéed spinach with bacon
- cauliflower soup
- avocado, spinach & walnut salad
- potassium caramel salted coffee
- parsley & spinach salad
- sautéed spinach
- cos, avocado & pine nut salad
- grilled asparagus salad
- lemon vegetables
- baked kale chips
- sautéed spinach with bacon & egg
- parsley & broccoli salad
- zucchini & carrot fritters
- healthy Nutella
- roasted asparagus salad with fried rice
- arugula salad
- asparagus basil salad
- salmon, broccoli & vege
- bacon, eggs, spinach & mushroom
- roo burgers, asparagus, avo & cucumber
- coffee with cream & stevia
- raspberry chia pudding
- halibut with mixed salad & seeds
- medium fat spinach omelette
- broccoli, egg white, mackerel, oysters & sauerkraut
- post ranch inn salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances