recommended approach
The food and meal lists in this report have been tailored to help David get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss with a low insulin load diet.
| 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 David’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide David 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.
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 David’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Potassium | 8% | |
| Manganese | 11% | |
| Niacin (B3) | 11% | |
| Magnesium | 16% | |
| Vitamin E | 25% | |
| Folate | 32% | |
| Phosphorus | 32% | |
| Leucine | 38% | |
| Vitamin B6 | 38% | |
| Valine | 40% | |
| Histidine | 41% | |
| Lysine | 42% | |
| Vitamin K1 | 45% |
optimal foods for you
The foods listed below will provide David with the nutrients that he is currently not getting in large amounts while also aligning with his 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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicken breast | 9.7 | 1.48 | 60% |
| chicken liver | 7.7 | 1.72 | 50% |
| porterhouse steak (fat trimmed) | 7.0 | 1.45 | 50% |
| beef tripe | 6.8 | 1.03 | 55% |
| beef roast | 6.4 | 1.78 | 48% |
| lamb kidney | 6.2 | 1.12 | 52% |
| veal | 8.7 | 1.51 | 65% |
| beef liver | 7.9 | 1.75 | 60% |
| rib eye fillet | 5.2 | 1.99 | 45% |
| pork shoulder | 6.8 | 1.62 | 56% |
| leg ham | 6.5 | 1.65 | 56% |
| veal liver | 6.7 | 1.92 | 55% |
| pork chops | 6.2 | 1.74 | 54% |
| ground pork | 6.2 | 1.85 | 54% |
| roast beef | 3.8 | 2.19 | 38% |
| bison | 5.8 | 1.71 | 53% |
| veal loin | 4.6 | 1.75 | 48% |
| beef kidney | 5.0 | 1.57 | 52% |
| lamb liver | 4.5 | 1.68 | 48% |
| chicken drumstick | 3.8 | 1.49 | 47% |
| ground beef (lean) | 5.9 | 1.44 | 60% |
| sirloin steak (lean) | 5.8 | 1.77 | 57% |
| roast pork | 3.2 | 1.99 | 41% |
| beef heart | 4.9 | 1.79 | 52% |
| pork liver | 6.0 | 1.65 | 59% |
| turkey liver | 4.1 | 1.89 | 47% |
| lamb (lean) | 2.9 | 1.44 | 43% |
| lamb lungs | 5.0 | 0.95 | 58% |
| pork ribs | 3.1 | 2.16 | 39% |
| pork loin | 3.0 | 1.93 | 41% |
| lamb sweetbread | 2.7 | 1.44 | 43% |
| beef brains | -0.9 | 1.51 | 22% |
| pork (lean) | 3.4 | 2.09 | 44% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| halibut | 10.0 | 1.11 | 66% |
| fish roe | 6.1 | 1.43 | 47% |
| salmon | 7.0 | 1.56 | 52% |
| pollock | 9.2 | 1.11 | 69% |
| sturgeon | 5.7 | 1.35 | 49% |
| anchovy | 5.5 | 2.1 | 44% |
| crayfish | 8.1 | 0.82 | 67% |
| haddock | 9.0 | 1.16 | 71% |
| crab | 8.5 | 0.83 | 71% |
| trout | 4.8 | 1.68 | 45% |
| flounder | 5.8 | 0.86 | 57% |
| tuna | 5.9 | 1.84 | 52% |
| rockfish | 7.2 | 1.09 | 66% |
| whiting | 7.2 | 1.16 | 66% |
| white fish | 7.7 | 1.08 | 70% |
| perch | 5.7 | 0.96 | 62% |
| lobster | 7.0 | 0.89 | 71% |
| cod | 9.1 | 2.9 | 71% |
| mollusks conch | 4.3 | 1.3 | 54% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 7.8 | 0.17 | 7% |
| coriander | 11.6 | 0.23 | 30% |
| spinach | 14.2 | 0.23 | 49% |
| chicory greens | 8.6 | 0.23 | 23% |
| watercress | 15.6 | 0.11 | 65% |
| turnip greens | 10.9 | 0.29 | 44% |
| alfalfa | 6.1 | 0.23 | 19% |
| mustard greens | 9.1 | 0.27 | 36% |
| escarole | 6.1 | 0.19 | 24% |
| beet greens | 7.2 | 0.22 | 35% |
| banana pepper | 7.1 | 0.27 | 36% |
| chinese cabbage | 10.0 | 0.12 | 54% |
| arugula | 8.5 | 0.25 | 45% |
| chard | 9.4 | 0.19 | 51% |
| asparagus | 9.0 | 0.22 | 50% |
| parsley | 8.6 | 0.36 | 48% |
| chives | 8.3 | 0.3 | 48% |
| lettuce | 8.3 | 0.15 | 50% |
| broccoli | 7.4 | 0.35 | 50% |
| zucchini | 4.9 | 0.17 | 40% |
| blackberries | 2.5 | 0.43 | 27% |
| okra | 6.0 | 0.22 | 50% |
| olives | -1.0 | 1.45 | 3% |
| cauliflower | 5.8 | 0.25 | 50% |
| spirulina | 9.0 | 0.26 | 70% |
| collards | 3.1 | 0.33 | 37% |
| brussel sprouts | 5.2 | 0.42 | 50% |
| portabella mushrooms | 5.8 | 0.29 | 55% |
| seaweed (laver) | 10.3 | 0.35 | 80% |
| artichokes | 4.8 | 0.47 | 49% |
| raspberries | 1.1 | 0.52 | 30% |
| red peppers | 2.2 | 0.31 | 40% |
| white mushroom | 6.4 | 0.22 | 65% |
| yeast extract spread | 7.1 | 1.85 | 59% |
| wheat bran | 3.9 | 2.16 | 38% |
| celery | 3.5 | 0.18 | 50% |
| eggplant | 1.0 | 0.25 | 34% |
| summer squash | 2.7 | 0.19 | 45% |
| kale | 5.3 | 0.28 | 60% |
| sauerkraut | 1.2 | 0.19 | 39% |
| radicchio | 6.1 | 0.23 | 68% |
| corn bran | -1.6 | 2.24 | 12% |
| rhubarb | 3.6 | 0.21 | 55% |
| jalapeno peppers | 0.5 | 0.27 | 37% |
| tofu | 0.5 | 0.83 | 34% |
| soybeans (sprouted) | 3.0 | 0.81 | 49% |
| radishes | 1.1 | 0.16 | 42% |
macronutrients
The macronutrient split of David’s diet is shown in the chart below.
protein
David’s protein intake is 1.0g/kg LBM or 81g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.
The table below shows how David’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 33 |
| RDI/sedentary | ~11% | 0.8 | 66 |
| typical | ~16% | 1.2 | 98 |
| minimum nutrient optimiser | ~24% | 1.8 | 115 |
| David | 16% | 0.99 | 81 |
macro targets
While David’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) | 115 | 265 |
| fat (g) | 35 | 135 |
| carbs (g) | 0 | 85 |
| energy (calories) | 2000 |
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 David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is December 26 2017 while his least nutrient-dense day is December 21 2017.
best and worst days
David’s food diary for the best and worst days are shown below for comparison. David 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) |
|---|---|
| Kerrygold, Salted Butter | 100 |
| Viva Naturals, MCT Oil | 140 |
| Garden of Life, Vitamin Code, Men | 3 |
| Viva Naturals, Ultra Strength Omega-3 Fish Oil | 20 |
| Eggs, Cooked | 310 |
| Hawaiian Host Inc., Dry Roasted Macadamias With Sea Salt | 200 |
| Califia Farms, Unsweetened Almondmilk | 71 |
| Horizon Organic, Organic Heavy Whipping Cream | 50 |
| Echo Falls, Salmon, Smoked | 90 |
| Sour Cream | 28 |
| Birds Eye, Brussels Sprouts | 63 |
| Jones Dairy Farm, Fully Cooked Sausage | 250 |
| Pik-nik, Shoestring Potatoes, Original | 320 |
| prosciutto-b | 180 |
| Sargento Foods Inc., Sargento, Natural Monterey Jack Cheese Sticks With Jalapeno Peppers Snacks, Pepper Jack | 160 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Harris Teeter, Chicken Wings | 367 |
| Kerrygold, Salted Butter | 300 |
| Sargento Foods Inc., Sargento, Natural Monterey Jack Cheese Sticks With Jalapeno Peppers Snacks, Pepper Jack | 80 |
| Hidden Valley, The Original, Dressing, Ranch, Buttermilk | 260 |
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 & blood sugar control
The meals listed below will provide more of the nutrients David is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- optimised electrolyte mix
- chicken liver mushroom pate
- turkey & spinach egg white omelette
- Ahi tuna & asparagus
- sautéed spinach with bacon
- cod, veggies & pickles
- lemon vegetables
- chicken breast, mushrooms, broccoli, spinach, asparagus
- lean burgers, spinach & mushrooms
- tuna, salad & sprouts
- Popeye bowl
- Hulk green smoothie
- cauliflower & spinach soup
- quick fish salad with mussels
- salmon, chicory, sauerkraut & greens
- salmon, broccoli & vege
- surf & turf
- quick tuna salad
- salmon & salad bowl
- medium fat spinach omelette
- salmon, asparagus, spinach & mushroom
- prawn & stir fry vege
- sautéed spinach with bacon & egg
- garlic & chilli prawns
- spinach stuffed chicken breast
- baked kale chips
- eggs in a vege nest with ham
- green Hulk omelette with chicken
- steak, tomato, egg & spinach
- steak, mushrooms & asparagus
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances