recommended approach
The food and meal lists in this report have been tailored to help Gayle 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.
| 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 Gayle’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Gayle 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 Gayle’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Sodium | 72% | |
| Iron | 93% | |
| Calcium | 103% | |
| Vitamin K1 | 113% | |
| Potassium | 145% | |
| Phosphorus | 146% | |
| Magnesium | 160% | |
| Vitamin D | 177% | |
| Vitamin E | 179% | |
| Manganese | 186% | |
| Vitamin C | 196% | |
| Zinc | 200% | |
| Panto Acid (B5) | 216% |
optimal foods for you
The foods listed below will provide Gayle with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 kidney | 3.7 | 1.12 | 52% |
| pork liver | 3.9 | 1.65 | 59% |
| chicken liver | 3.6 | 1.72 | 50% |
| beef tripe | 2.8 | 1.03 | 55% |
| veal liver | 3.0 | 1.92 | 55% |
| beef liver | 2.6 | 1.75 | 60% |
| lamb lungs | 1.9 | 0.95 | 58% |
| lamb liver | 2.3 | 1.68 | 48% |
| lean pastrami | 1.5 | 0.95 | 72% |
| 1.1 | 0.41 | 64% | |
| mozzarella (non fat) | 1.5 | 1.41 | 55% |
| beef kidney | 1.5 | 1.57 | 52% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| oysters | 4.8 | 1.02 | 59% |
| mollusks conch | 3.7 | 1.3 | 54% |
| crab | 2.7 | 0.83 | 71% |
| caviar | 3.6 | 2.64 | 33% |
| fish roe | 2.9 | 1.43 | 47% |
| mussel | 2.5 | 0.86 | 63% |
| lobster | 2.5 | 0.89 | 71% |
| octopus | 2.2 | 1.64 | 71% |
| crayfish | 1.3 | 0.82 | 67% |
| trout | 1.6 | 1.68 | 45% |
| sturgeon | 1.2 | 1.35 | 49% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 12.1 | 0.23 | 23% |
| watercress | 11.9 | 0.11 | 65% |
| spinach | 11.9 | 0.23 | 49% |
| coriander | 11.8 | 0.23 | 30% |
| beet greens | 11.8 | 0.22 | 35% |
| mustard greens | 11.6 | 0.27 | 36% |
| parsley | 11.4 | 0.36 | 48% |
| endive | 11.3 | 0.17 | 7% |
| chard | 11.0 | 0.19 | 51% |
| turnip greens | 10.4 | 0.29 | 44% |
| arugula | 9.7 | 0.25 | 45% |
| amaranth leaves | 9.2 | 0.21 | 86% |
| escarole | 9.1 | 0.19 | 24% |
| chives | 9.0 | 0.3 | 48% |
| chinese cabbage | 8.9 | 0.12 | 54% |
| seaweed (kelp) | 8.1 | 0.43 | 77% |
| lettuce | 7.6 | 0.15 | 50% |
| collards | 7.2 | 0.33 | 37% |
| broccoli | 7.1 | 0.35 | 50% |
| kale | 7.0 | 0.28 | 60% |
| radicchio | 6.6 | 0.23 | 68% |
| seaweed (wakame) | 6.5 | 0.45 | 79% |
| asparagus | 6.4 | 0.22 | 50% |
| alfalfa | 6.1 | 0.23 | 19% |
| onions | 5.9 | 0.32 | 65% |
| okra | 5.6 | 0.22 | 50% |
| seaweed (laver) | 5.4 | 0.35 | 80% |
| snap beans | 5.2 | 0.15 | 58% |
| jalapeno peppers | 4.9 | 0.27 | 37% |
| cabbage | 4.8 | 0.23 | 55% |
| celery | 4.6 | 0.18 | 50% |
| sauerkraut | 4.4 | 0.19 | 39% |
| banana pepper | 4.3 | 0.27 | 36% |
| peas | 4.4 | 0.42 | 65% |
| red peppers | 4.3 | 0.31 | 40% |
| wheat bran | 5.3 | 2.16 | 38% |
| cucumber | 4.1 | 0.12 | 40% |
| pickles | 4.1 | 0.12 | 40% |
| spirulina | 4.1 | 0.26 | 70% |
| zucchini | 4.0 | 0.17 | 40% |
| cauliflower | 3.9 | 0.25 | 50% |
| mung beans | 3.8 | 0.19 | 74% |
| lemongrass | 4.2 | 0.99 | 93% |
| summer squash | 3.7 | 0.19 | 45% |
| pumpkin | 3.3 | 0.2 | 76% |
| rhubarb | 3.2 | 0.21 | 55% |
| brussel sprouts | 3.3 | 0.42 | 50% |
| butternut squash | 3.1 | 0.45 | 75% |
| winter squash | 2.9 | 0.4 | 69% |
| white mushroom | 2.6 | 0.22 | 65% |
| artichokes | 2.7 | 0.47 | 49% |
| pinto beans | 2.5 | 0.22 | 83% |
| mulberries | 2.6 | 0.43 | 74% |
| turnips | 2.5 | 0.21 | 51% |
| radishes | 2.4 | 0.16 | 42% |
| shiitake mushroom | 2.5 | 0.39 | 58% |
| blackberries | 2.5 | 0.43 | 27% |
| portabella mushrooms | 2.3 | 0.29 | 55% |
| red cabbage | 2.3 | 0.29 | 55% |
| yeast extract spread | 3.1 | 1.85 | 59% |
| tofu | 2.1 | 0.83 | 34% |
| leeks | 1.8 | 0.61 | 83% |
| soybeans (sprouted) | 1.9 | 0.81 | 49% |
| coconut water | 1.5 | 0.19 | 66% |
| strawberries | 1.5 | 0.32 | 49% |
| chayote | 1.3 | 0.24 | 40% |
| celeriac | 1.4 | 0.42 | 72% |
| raspberries | 1.3 | 0.52 | 30% |
| kiwifruit | 1.3 | 0.61 | 55% |
| eggplant | 1.0 | 0.25 | 34% |
| oat bran | 2.2 | 2.46 | 65% |
| limes | 0.7 | 0.3 | 70% |
| boysenberries | 0.6 | 0.5 | 54% |
| natto | 1.5 | 2.11 | 39% |
| grapefruit | 0.3 | 0.3 | 83% |
| carrots | 0.3 | 0.41 | 64% |
| turnips | 0.2 | 0.22 | 61% |
macronutrients
The macronutrient split of Gayle’s diet is shown in the chart below.
macro targets
While Gayle’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) | 90 | 175 |
| fat (g) | 20 | 75 |
| carbs (g) | 0 | 60 |
| energy (calories) | 1250 |
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 Gayle’s food log based on the harder to find 50% of the essential nutrients. Gayle’s most nutrient dense day is March 31 2019 while her least nutrient-dense day is April 05 2019.
best and worst days
Gayle’s food diary for the best and worst days are shown below for comparison. Gayle 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) |
|---|---|
| Bok Choy | 9 |
| Burnbrae egg whites | 30 |
| Brown Mushrooms, Raw | 50 |
| Manitoba Harvest, hemp seeds, Hemp Hearts, shelled [Copy] | 113 |
| Red Star Nutritional Yeast | 88 |
| Egg Land's Best, Large Brown Eggs, Grade AA, Cage Free | 120 |
| Mung Bean Sprouts, Raw | 68 |
| Tuna, Canned, Light, Water Pack, Drained, Not Rinsed | 114 |
| Potatoes, White, Flesh and Skin, Baked | 47 |
| Cauliflower, Cooked from Fresh | 23 |
| Red Bell Peppers, Cooked | 8 |
| Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Grilled | 227 |
| Brazil Nuts, Unsalted | 62 |
| Silk, Almond Milk, Vanilla, Unsweetened | 30 |
| Silk, Cashew, Unsweetened Vanilla | 25 |
| Vega, Protein & Greens, Vanilla | 110 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Burnbrae egg whites | 60 |
| Brown Mushrooms, Raw | 50 |
| Manitoba Harvest, hemp seeds, Hemp Hearts, shelled [Copy] | 170 |
| Egg Land's Best, Large Brown Eggs, Grade AA, Cage Free | 120 |
| Brunswick, Sardines [Copy] | 130 |
| Mung Bean Sprouts, Raw | 68 |
| Tuna, Canned, Light, Water Pack, Drained, Not Rinsed | 114 |
| Brazil Nuts, Unsalted | 62 |
| Cauliflower, Cooked from Fresh | 23 |
| Red Bell Peppers, Cooked | 8 |
| Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Grilled | 227 |
| Baked Potato, Plain, Skin Eaten | 93 |
| Silk, Almond Milk, Vanilla, Unsweetened | 30 |
| Silk, Cashew, Unsweetened Vanilla | 25 |
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
The meals listed below will provide more of the nutrients Gayle is not getting in large quantities while also helping with her goal of fat loss.
- lean burgers, spinach & mushrooms
- lemon vegetables
- eggs, sardines, oysters & broccoli
- broccoli soup
- broccoli, egg white, mackerel, oysters & sauerkraut
- quick fish salad with mussels
- cod, veggies & pickles
- roo burgers, asparagus, avo & cucumber
- Hulk green smoothie
- cauliflower & spinach soup
- baked kale chips
- sautéed spinach & mushrooms
- sautéed spinach with bacon
- green juice
- cruciferous juice
- salmon & salad bowl
- optimised electrolyte mix
- cauliflower soup
- quinoa stuffed peppers
- roast turmeric cauliflower
- halibut with mixed salad & seeds
- medium fat spinach omelette
- Popeye bowl
- arugula salad
- chicken liver mushroom pate
- nutty tuna salad
- parsley & spinach salad
- salmon, chicory, sauerkraut & greens
- chicken breast, mushrooms, broccoli, spinach, asparagus
- quick mackerel salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances