The food and meal lists in this report have been tailored to help Debra 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 |
The chart below shows the micronutrients provided by Debra’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Debra 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 Debra’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: asthma, hypertension.
nutrient | % DRI | prioritize |
---|---|---|
Copper | 42% | |
Phosphorus | 42% | |
Omega-3 | 44% | |
Potassium | 48% | |
Iron | 49% | |
Calcium | 53% | |
Folate | 58% | |
Sodium | 76% | |
Valine | 78% | |
Isoleucine | 89% | |
Manganese | 90% | |
Leucine | 93% | |
Selenium | 99% |
The foods listed below will provide Debra 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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
lamb kidney | 8.6 | 1.12 | 52% |
egg white | 7.5 | 0.52 | 74% |
beef liver | 8.0 | 1.75 | 60% |
chicken liver | 8.0 | 1.72 | 50% |
pork liver | 7.8 | 1.65 | 59% |
lamb liver | 7.3 | 1.68 | 48% |
chicken breast | 7.2 | 1.48 | 60% |
beef kidney | 6.9 | 1.57 | 52% |
veal liver | 7.2 | 1.92 | 55% |
veal | 5.6 | 1.51 | 65% |
turkey liver | 5.8 | 1.89 | 47% |
beef tripe | 4.8 | 1.03 | 55% |
cream cheese (low fat) | 4.8 | 1.05 | 76% |
lamb heart | 5.1 | 1.61 | 48% |
lamb lungs | 4.5 | 0.95 | 58% |
porterhouse steak (fat trimmed) | 4.8 | 1.45 | 50% |
bison | 5.0 | 1.71 | 53% |
pork shoulder | 4.8 | 1.62 | 56% |
pork chops | 4.8 | 1.74 | 54% |
ground pork | 4.8 | 1.85 | 54% |
beef roast | 4.7 | 1.78 | 48% |
leg ham | 4.6 | 1.65 | 56% |
ground beef (lean) | 4.3 | 1.44 | 60% |
sirloin steak (lean) | 4.5 | 1.77 | 57% |
beef heart | 4.5 | 1.79 | 52% |
lean pastrami | 3.5 | 0.95 | 72% |
cottage cheese (low fat) | 3.4 | 0.81 | 62% |
chicken drumstick | 3.7 | 1.49 | 47% |
lamb sweetbread | 3.3 | 1.44 | 43% |
rib eye fillet | 3.7 | 1.99 | 45% |
chuck steak | 3.7 | 1.94 | 51% |
top round steak | 3.7 | 2.09 | 56% |
turkey | 2.9 | 1.12 | 63% |
lamb shank | 3.5 | 1.96 | 48% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
crab | 11.1 | 0.83 | 71% |
crayfish | 11.0 | 0.82 | 67% |
lobster | 10.7 | 0.89 | 71% |
pollock | 9.8 | 1.11 | 69% |
rockfish | 9.7 | 1.09 | 66% |
whiting | 9.7 | 1.16 | 66% |
halibut | 9.2 | 1.11 | 66% |
haddock | 9.0 | 1.16 | 71% |
flounder | 8.6 | 0.86 | 57% |
perch | 8.2 | 0.96 | 62% |
shrimp | 8.2 | 1.19 | 69% |
white fish | 7.6 | 1.08 | 70% |
mussel | 7.4 | 0.86 | 63% |
cod | 8.9 | 2.9 | 71% |
fish roe | 7.8 | 1.43 | 47% |
orange roughy | 7.3 | 1.05 | 70% |
octopus | 7.7 | 1.64 | 71% |
salmon | 7.3 | 1.56 | 52% |
clam | 7.0 | 1.42 | 73% |
oysters | 6.3 | 1.02 | 59% |
tuna | 6.5 | 1.84 | 52% |
anchovy | 6.3 | 2.1 | 44% |
trout | 5.4 | 1.68 | 45% |
sturgeon | 5.0 | 1.35 | 49% |
welk | 6.1 | 2.75 | 82% |
sardine | 4.5 | 2.08 | 38% |
scallop | 3.5 | 1.11 | 77% |
molluscs | 3.1 | 0.69 | 77% |
herring | 4.1 | 2.17 | 36% |
mollusks conch | 3.3 | 1.3 | 54% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
seaweed (laver) | 11.5 | 0.35 | 80% |
watercress | 9.4 | 0.11 | 65% |
spinach | 8.7 | 0.23 | 49% |
spirulina | 8.2 | 0.26 | 70% |
white mushroom | 7.9 | 0.22 | 65% |
portabella mushrooms | 7.6 | 0.29 | 55% |
asparagus | 7.1 | 0.22 | 50% |
amaranth leaves | 6.9 | 0.21 | 86% |
chard | 6.2 | 0.19 | 51% |
turnip greens | 6.1 | 0.29 | 44% |
coriander | 5.8 | 0.23 | 30% |
chinese cabbage | 5.7 | 0.12 | 54% |
alfalfa | 5.0 | 0.23 | 19% |
chives | 5.0 | 0.3 | 48% |
chicory greens | 4.9 | 0.23 | 23% |
endive | 4.6 | 0.17 | 7% |
lettuce | 4.4 | 0.15 | 50% |
radicchio | 4.3 | 0.23 | 68% |
seaweed (wakame) | 4.3 | 0.45 | 79% |
zucchini | 4.0 | 0.17 | 40% |
arugula | 3.9 | 0.25 | 45% |
mung beans | 3.7 | 0.19 | 74% |
parsley | 3.7 | 0.36 | 48% |
escarole | 3.6 | 0.19 | 24% |
cauliflower | 3.3 | 0.25 | 50% |
yeast extract spread | 4.2 | 1.85 | 59% |
artichokes | 2.9 | 0.47 | 49% |
mustard greens | 2.7 | 0.27 | 36% |
banana pepper | 2.5 | 0.27 | 36% |
beet greens | 2.5 | 0.22 | 35% |
okra | 2.3 | 0.22 | 50% |
summer squash | 2.2 | 0.19 | 45% |
broccoli | 2.3 | 0.35 | 50% |
edamame | 2.7 | 1.21 | 41% |
The macronutrient split of Debra’s diet is shown in the chart below.
While Debra’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 | 195 |
fat (g) | 20 | 90 |
carbs (g) | 0 | 55 |
energy (calories) | 1400 |
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 Debra’s food log based on the harder to find 50% of the essential nutrients. Debra’s most nutrient dense day is January 23 2019 while her least nutrient-dense day is January 18 2019.
Debra’s food diary for the best and worst days are shown below for comparison. Debra 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) |
---|---|
Daily Supplements | 10 |
Almond Milk, Plain, Original, Unsweetened | 18 |
Green Tea, Decaf | 2 |
Sour Cream | 59 |
Chicken Thigh, Skin Removed Before Cooking | 208 |
Almond Milk, Plain, Original, Unsweetened | 36 |
Jay Robb, Whey Protein, Chocolate Whey Protein | 110 |
Chili with Meat, without Beans, Homemade | 206 |
Worst Day
food name | energy (kcal) |
---|---|
Pickled cauliflower | 12 |
Earthbound Farm, Organic Spring Mix | 40 |
Daily Supplements | 10 |
Green Tea, Decaf | 2 |
Olive oil Mayonnaise; Homemade | 113 |
California Olive Ranch, Extra Virgin Olive Oil | 120 |
Almond Milk, Plain, Original, Unsweetened | 18 |
Kerrygold, Dubliner Irish Cheese | 83 |
Musco Olive Products, Inc., Pimiento Sliced Manzanilla Olives | 75 |
Beef, Ground, 85% Lean Meat, 15% Fat, Crumbles, Cooked, Pan-Browned | 230 |
Daisy, Sour Cream | 60 |
Egg, Chicken, Whole, Boiled in Shell, Hard-Cooked | 71 |
Chicken Thigh, Skin Removed Before Cooking | 185 |
Mac Farms, Fresh From Hawaii, Macadamia Nuts, Dry Roasted With Sea Salt | 139 |
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 Debra is not getting in large quantities while also helping with her goal of fat loss.
NOTE: these recipes are not optimized for your allergies/intolerances