recommended approach
The food and meal lists in this report have been tailored to help Jessika 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 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 Jessika’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Jessika 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 Jessika’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Folate | 54% | |
| Iron | 54% | |
| Vitamin C | 58% | |
| Calcium | 63% | |
| Vitamin E | 66% | |
| Potassium | 74% | |
| Magnesium | 81% | |
| Thiamin (B1) | 84% | |
| Copper | 109% | |
| Sodium | 109% | |
| Panto Acid (B5) | 110% | |
| Vitamin B6 | 113% | |
| Zinc | 122% |
optimal foods for you
The foods listed below will provide Jessika with the nutrients that she is currently not getting in large amounts while also aligning with her 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 liver | 3.9 | 1.72 | 50% |
| lamb liver | 2.7 | 1.68 | 48% |
| lamb kidney | 2.8 | 1.12 | 52% |
| ham | 0.2 | 1.49 | 29% |
| turkey liver | 2.5 | 1.89 | 47% |
| beef brains | -1.1 | 1.51 | 22% |
| lamb brains | -0.8 | 1.54 | 27% |
| egg yolk | -0.9 | 2.75 | 18% |
| veal liver | 2.8 | 1.92 | 55% |
| sour cream | -2.4 | 1.98 | 13% |
| liver sausage | -1.4 | 3.31 | 12% |
| beef liver | 3.0 | 1.75 | 60% |
| whole egg | -0.9 | 1.43 | 30% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 4.4 | 1.3 | 54% |
| caviar | 1.9 | 2.64 | 33% |
| fish roe | 1.9 | 1.43 | 47% |
| mackerel | -1.3 | 3.05 | 14% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 13.6 | 0.23 | 23% |
| endive | 11.6 | 0.17 | 7% |
| coriander | 12.6 | 0.23 | 30% |
| watercress | 15.5 | 0.11 | 65% |
| beet greens | 11.7 | 0.22 | 35% |
| mustard greens | 11.5 | 0.27 | 36% |
| spinach | 12.9 | 0.23 | 49% |
| escarole | 9.6 | 0.19 | 24% |
| parsley | 11.4 | 0.36 | 48% |
| chinese cabbage | 11.9 | 0.12 | 54% |
| banana pepper | 9.7 | 0.27 | 36% |
| arugula | 10.1 | 0.25 | 45% |
| okra | 10.5 | 0.22 | 50% |
| chives | 10.1 | 0.3 | 48% |
| asparagus | 10.1 | 0.22 | 50% |
| lettuce | 9.7 | 0.15 | 50% |
| alfalfa | 6.1 | 0.23 | 19% |
| chard | 9.8 | 0.19 | 51% |
| turnip greens | 9.1 | 0.29 | 44% |
| red peppers | 8.5 | 0.31 | 40% |
| broccoli | 9.8 | 0.35 | 50% |
| zucchini | 8.4 | 0.17 | 40% |
| cauliflower | 8.9 | 0.25 | 50% |
| pickles | 7.2 | 0.12 | 40% |
| cucumber | 7.2 | 0.12 | 40% |
| celery | 7.9 | 0.18 | 50% |
| summer squash | 7.2 | 0.19 | 45% |
| sauerkraut | 5.8 | 0.19 | 39% |
| jalapeno peppers | 5.4 | 0.27 | 37% |
| collards | 5.3 | 0.33 | 37% |
| radishes | 5.8 | 0.16 | 42% |
| cabbage | 7.1 | 0.23 | 55% |
| brussel sprouts | 6.4 | 0.42 | 50% |
| eggplant | 4.3 | 0.25 | 34% |
| yeast extract spread | 8.4 | 1.85 | 59% |
| amaranth leaves | 10.2 | 0.21 | 86% |
| kale | 6.7 | 0.28 | 60% |
| radicchio | 7.5 | 0.23 | 68% |
| artichokes | 5.4 | 0.47 | 49% |
| blackberries | 2.5 | 0.43 | 27% |
| chayote | 3.8 | 0.24 | 40% |
| onions | 6.5 | 0.32 | 65% |
| red cabbage | 5.3 | 0.29 | 55% |
| portabella mushrooms | 5.2 | 0.29 | 55% |
| rhubarb | 5.0 | 0.21 | 55% |
| avocado | 0.3 | 1.6 | 8% |
| seaweed (laver) | 8.0 | 0.35 | 80% |
| white mushroom | 5.9 | 0.22 | 65% |
| wheat bran | 4.2 | 2.16 | 38% |
| peas | 5.9 | 0.42 | 65% |
| snap beans | 4.6 | 0.15 | 58% |
| turnips | 3.7 | 0.21 | 51% |
| raspberries | 1.4 | 0.52 | 30% |
| shiitake mushroom | 4.5 | 0.39 | 58% |
| olives | -1.3 | 1.45 | 3% |
| edamame | 3.0 | 1.21 | 41% |
| seaweed (kelp) | 6.7 | 0.43 | 77% |
| soybeans (sprouted) | 3.3 | 0.81 | 49% |
| winter squash | 5.3 | 0.4 | 69% |
| strawberries | 2.8 | 0.32 | 49% |
| butternut squash | 6.0 | 0.45 | 75% |
| seaweed (wakame) | 6.3 | 0.45 | 79% |
| spirulina | 5.0 | 0.26 | 70% |
| tofu | 1.0 | 0.83 | 34% |
| pumpkin | 5.3 | 0.2 | 76% |
| mung beans | 5.1 | 0.19 | 74% |
| coconut water | 3.8 | 0.19 | 66% |
| sunflower seeds | 1.7 | 5.46 | 15% |
| kiwifruit | 2.5 | 0.61 | 55% |
| flax seed | 1.0 | 5.34 | 12% |
| carrots | 3.0 | 0.41 | 64% |
| boysenberries | 1.9 | 0.5 | 54% |
| coconut milk | -2.3 | 2.3 | 8% |
| corn bran | -2.0 | 2.24 | 12% |
| beets | 3.5 | 0.43 | 70% |
| pinto beans | 4.7 | 0.22 | 83% |
| turnips | 2.1 | 0.22 | 61% |
| carambola | 1.3 | 0.31 | 56% |
| gooseberries | 0.9 | 0.44 | 52% |
| almonds | 0.9 | 6.07 | 15% |
macronutrients
The macronutrient split of Jessika’s diet is shown in the chart below.
macro targets
While Jessika’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) | 100 | 260 |
| fat (g) | 20 | 120 |
| carbs (g) | 0 | 90 |
| energy (calories) | 1850 |
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 Jessika’s food log based on the harder to find 50% of the essential nutrients. Jessika’s most nutrient dense day is April 15 2019 while her least nutrient-dense day is May 16 2019.
best and worst days
Jessika’s food diary for the best and worst days are shown below for comparison. Jessika 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) |
|---|---|
| Eggs, Cooked | 409 |
| Zucchini, Cooked from Fresh | 3 |
| Mushrooms, Cooked from Fresh | 18 |
| Salami, Hard, Beef and Pork | 208 |
| Mountain High, Original Style Yoghurt, plain | 75 |
| Walnuts | 72 |
| Filberts, Raw | 62 |
| Sunflower Seeds, Dry Roasted, Unsalted | 16 |
| Pumpkin or Squash Seeds, Shelled, Unsalted | 64 |
| Green Tea, Brewed, Unsweetened | 12 |
| Tomato Raw, Includes Cherry, Grape, Roma | 9 |
| Mozzarella Cheese, Whole Milk | 33 |
| Flax Seeds, Not Fortified | 9 |
| Sausage, Pork, Fresh | 33 |
| Sausage, Beef, Fresh | 33 |
| Bacon, Pork | 187 |
| Goat Cheese, Hard | 178 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Green Tea, Brewed, Unsweetened | 12 |
| Eggs, Cooked | 68 |
| Quest Bar, Rocky Road | 210 |
| Pork, Fresh, Belly, Raw | 777 |
| Spinach, Raw | 3 |
| Seaweed Salad | 63 |
| Cabbage, Red, Raw | 8 |
| Kimchi | 2 |
| Fennel bulb, Raw | 3 |
| Mayonnaise, Homemade | 201 |
| Sesame Seeds, Hulled, Dried | 10 |
| Fish, Salmon, Atlantic, Farmed, Raw | 412 |
| Shrimp, Cooked from Frozen | 112 |
| Kimchi | 4 |
| Soy Sauce Made from Soy, Tamari | 1 |
| Fried Pork Rinds | 33 |
| Great Lakes Gelatin, Collagen Hydrolysate | 22 |
| Lingcod, Liver, Alaska Native | 84 |
| Herbal Tea | 2 |
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 Jessika is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- optimised electrolyte mix
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- roo burgers, asparagus, avo & cucumber
- lemon vegetables
- broccoli soup
- potassium caramel salted coffee
- broccoli, egg white, mackerel, oysters & sauerkraut
- cod, veggies & pickles
- cruciferous juice
- arugula salad
- cauliflower & spinach soup
- roast turmeric cauliflower
- cauliflower soup
- Hulk green smoothie
- sautéed spinach with bacon
- baked kale chips
- arugula, chicory, sauerkraut & prosciutto
- mango & zucchini lettuce wraps
- chicken breast, mushrooms, broccoli, spinach, asparagus
- broccoli soup
- mashed cauliflower
- eggs in a vege nest with ham
- quinoa stuffed peppers
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- sautéed spinach & mushrooms
- pork loin in green salsa with cauliflower
- aubergine gratin
- parsley & spinach salad
- medium fat spinach omelette
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances