The food and meal lists in this report have been tailored to help Ryan get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance and being paleo.
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 Ryan’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Ryan with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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 Ryan’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.
nutrient | % DRI | prioritize |
---|---|---|
Calcium | 65% | |
Potassium | 111% | |
Magnesium | 146% | |
Sodium | 146% | |
Vitamin E | 157% | |
Phosphorus | 158% | |
Folate | 159% | |
Manganese | 196% | |
Leucine | 211% | |
Valine | 218% | |
Isoleucine | 250% | |
Methionine | 273% | |
Omega-3 | 273% |
The foods listed below will provide Ryan with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 |
---|---|---|---|
chicken breast | 7.3 | 1.48 | 60% |
veal | 6.8 | 1.51 | 65% |
beef tripe | 7.5 | 1.03 | 55% |
chicken liver | 6.3 | 1.72 | 50% |
beef liver | 6.1 | 1.75 | 60% |
veal liver | 5.8 | 1.92 | 55% |
pork liver | 6.0 | 1.65 | 59% |
beef roast | 5.5 | 1.78 | 48% |
beef heart | 5.3 | 1.79 | 52% |
egg white | 7.3 | 0.52 | 74% |
porterhouse steak (fat trimmed) | 5.8 | 1.45 | 50% |
lamb shank | 5.0 | 1.96 | 48% |
leg ham | 5.4 | 1.65 | 56% |
lamb kidney | 6.1 | 1.12 | 52% |
pork shoulder | 5.3 | 1.62 | 56% |
ground pork | 4.8 | 1.85 | 54% |
pork chops | 5.0 | 1.74 | 54% |
sirloin steak (lean) | 5.0 | 1.77 | 57% |
top round steak | 4.4 | 2.09 | 56% |
beef kidney | 5.2 | 1.57 | 52% |
bison | 4.9 | 1.71 | 53% |
rib eye fillet | 4.4 | 1.99 | 45% |
ground beef (lean) | 5.2 | 1.44 | 60% |
chuck steak | 4.4 | 1.94 | 51% |
lamb heart | 4.9 | 1.61 | 48% |
lamb liver | 4.6 | 1.68 | 48% |
lamb sweetbread | 4.3 | 1.44 | 43% |
roast beef | 3.1 | 2.19 | 38% |
veal loin | 3.7 | 1.75 | 48% |
chicken drumstick | 3.9 | 1.49 | 47% |
pork (lean) | 2.7 | 2.09 | 44% |
turkey liver | 3.0 | 1.89 | 47% |
roast pork | 2.5 | 1.99 | 41% |
lamb lungs | 4.1 | 0.95 | 58% |
lamb chop | 1.9 | 2.34 | 42% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
cod | 8.6 | 2.9 | 71% |
crab | 9.1 | 0.83 | 71% |
crayfish | 9.1 | 0.82 | 67% |
halibut | 8.2 | 1.11 | 66% |
haddock | 7.9 | 1.16 | 71% |
whiting | 7.9 | 1.16 | 66% |
fish roe | 7.4 | 1.43 | 47% |
pollock | 7.9 | 1.11 | 69% |
rockfish | 7.8 | 1.09 | 66% |
orange roughy | 7.9 | 1.05 | 70% |
shrimp | 7.6 | 1.19 | 69% |
white fish | 7.6 | 1.08 | 70% |
lobster | 7.7 | 0.89 | 71% |
welk | 4.3 | 2.75 | 82% |
salmon | 6.2 | 1.56 | 52% |
perch | 7.1 | 0.96 | 62% |
clam | 6.3 | 1.42 | 73% |
flounder | 6.9 | 0.86 | 57% |
octopus | 5.3 | 1.64 | 71% |
anchovy | 4.4 | 2.1 | 44% |
tuna | 4.8 | 1.84 | 52% |
trout | 4.7 | 1.68 | 45% |
sturgeon | 4.5 | 1.35 | 49% |
sardine | 3.0 | 2.08 | 38% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
seaweed (laver) | 12.5 | 0.35 | 80% |
watercress | 12.2 | 0.11 | 65% |
spinach | 11.8 | 0.23 | 49% |
turnip greens | 10.0 | 0.29 | 44% |
spirulina | 8.8 | 0.26 | 70% |
amaranth leaves | 7.7 | 0.21 | 86% |
coriander | 7.5 | 0.23 | 30% |
chinese cabbage | 7.5 | 0.12 | 54% |
sunflower seeds | -1.2 | 5.46 | 15% |
chard | 7.3 | 0.19 | 51% |
almond butter | -2.3 | 6.14 | 16% |
almonds | -2.3 | 6.07 | 15% |
arugula | 6.8 | 0.25 | 45% |
chicory greens | 6.6 | 0.23 | 23% |
hazelnuts | -3.2 | 6.29 | 10% |
asparagus | 6.5 | 0.22 | 50% |
butternuts | -3.1 | 6.12 | 17% |
brazil nuts | -3.9 | 6.59 | 9% |
pili nuts | -4.9 | 7.19 | 7% |
pine nuts | -4.3 | 6.73 | 11% |
yeast extract spread | 3.5 | 1.85 | 59% |
mustard greens | 6.0 | 0.27 | 36% |
sesame butter | -3.0 | 5.86 | 21% |
parsley | 5.7 | 0.36 | 48% |
pumpkin seeds | -2.7 | 5.59 | 19% |
endive | 5.9 | 0.17 | 7% |
peanuts | -3.4 | 5.99 | 18% |
sesame seeds | -4.0 | 6.31 | 10% |
chives | 5.5 | 0.3 | 48% |
walnuts | -4.0 | 6.19 | 13% |
lettuce | 5.6 | 0.15 | 50% |
The macronutrient split of Ryan’s diet is shown in the chart below.
While Ryan’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) | 125 | 250 |
fat (g) | 25 | 165 |
carbs (g) | 0 | 135 |
energy (calories) | 2550 |
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 Ryan’s food log based on the harder to find 50% of the essential nutrients. Ryan’s most nutrient dense day is December 21 2017 while his least nutrient-dense day is February 15 2018.
Ryan’s food diary for the best and worst days are shown below for comparison. Ryan 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) |
---|---|
Lime, Fresh | 20 |
Ojio, Cacao Beans, Arriba, Raw | 375 |
Brazil Nuts, Unsalted | 156 |
Ojio, Vanilla Bean, Ground | 15 |
Cinnamon, Ground | 6 |
A Taste of Thai, Coconut Milk, Canned | 180 |
Cauliflower, Cooked from Fresh | 14 |
Portabella Mushrooms, Raw | 37 |
Nature Made, Flush-Free Niacin, 500 mg | 5 |
Chicken Thigh, Skin Eaten | 251 |
Fish oil, herring | 245 |
Trader Joe's, Pea Shoots, Fresh | 30 |
Live Superfoods, Camu Camu Powder | 20 |
Source Naturals, Magnesium Malate | 7 |
Kerrygold, Dubliner Irish Cheese | 39 |
Cabbage, Green, Cooked | 86 |
Chicken Thigh, Skin Eaten | 125 |
Brussels Sprouts, Cooked from Fresh | 80 |
Pickerel | 154 |
Lentils, sprouted, cooked, stir-fried, with salt | 86 |
Chia Seeds | 97 |
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking | 102 |
Yogurt, Plain, Whole Milk | 75 |
Worst Day
food name | energy (kcal) |
---|---|
Oyster, Canned, Drained | 142 |
Brazil Nuts, Unsalted | 249 |
Sauerkraut | 45 |
Roe, King Salmon | 26 |
Ojio, Cacao Beans, Arriba, Raw | 250 |
Lime, Fresh | 20 |
salad dressing | 239 |
Avocado, Black Skin, California Type | 227 |
Sesame Seeds, Hulled, Dried | 59 |
Spinach, Raw | 21 |
Bok Choy , Raw | 33 |
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 Ryan is not getting in large quantities while also helping with his goal of athletic performance.
NOTE: these recipes are not optimized for your allergies/intolerances