The food and meal lists in this report have been tailored to help Neil get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance and being vegan.
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 Neil’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Neil 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 Neil’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin D | 4% | |
Omega-3 | 56% | |
Calcium | 62% | |
Vitamin E | 81% | |
Zinc | 81% | |
Vitamin B12 | 100% | |
Niacin (B3) | 120% | |
Methionine | 131% | |
Magnesium | 146% | |
Panto Acid (B5) | 147% | |
Selenium | 155% | |
Potassium | 156% | |
Phosphorus | 176% |
The foods listed below will provide Neil with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 |
---|---|---|---|
endive | 5.9 | 0.17 | 7% |
coriander | 6.6 | 0.23 | 30% |
chicory greens | 6.2 | 0.23 | 23% |
portabella mushrooms | 7.2 | 0.29 | 55% |
white mushroom | 7.3 | 0.22 | 65% |
spinach | 6.5 | 0.23 | 49% |
asparagus | 6.4 | 0.22 | 50% |
seaweed (laver) | 7.3 | 0.35 | 80% |
watercress | 6.7 | 0.11 | 65% |
mustard greens | 5.3 | 0.27 | 36% |
yeast extract spread | 5.2 | 1.85 | 59% |
beet greens | 5.1 | 0.22 | 35% |
wheat bran | 3.8 | 2.16 | 38% |
turnip greens | 4.8 | 0.29 | 44% |
brazil nuts | 0.0 | 6.59 | 9% |
shiitake mushroom | 4.9 | 0.39 | 58% |
arugula | 4.4 | 0.25 | 45% |
parsley | 4.2 | 0.36 | 48% |
chard | 4.2 | 0.19 | 51% |
zucchini | 3.6 | 0.17 | 40% |
walnuts | -1.0 | 6.19 | 13% |
broccoli | 3.3 | 0.35 | 50% |
banana pepper | 2.7 | 0.27 | 36% |
almonds | -1.2 | 6.07 | 15% |
alfalfa | 1.8 | 0.23 | 19% |
almond butter | -1.4 | 6.14 | 16% |
peanut butter | -1.2 | 5.9 | 18% |
chinese cabbage | 3.0 | 0.12 | 54% |
rhubarb | 2.9 | 0.21 | 55% |
chives | 2.6 | 0.3 | 48% |
amaranth leaves | 4.0 | 0.21 | 86% |
seaweed (wakame) | 3.6 | 0.45 | 79% |
celery | 2.6 | 0.18 | 50% |
sesame butter | -1.5 | 5.86 | 21% |
pili nuts | -2.8 | 7.19 | 7% |
radicchio | 3.2 | 0.23 | 68% |
pickles | 2.1 | 0.12 | 40% |
cucumber | 2.1 | 0.12 | 40% |
summer squash | 2.3 | 0.19 | 45% |
hazelnuts | -2.3 | 6.29 | 10% |
lettuce | 2.3 | 0.15 | 50% |
okra | 2.2 | 0.22 | 50% |
sesame seeds | -2.5 | 6.31 | 10% |
pine nuts | -2.8 | 6.73 | 11% |
collards | 1.4 | 0.33 | 37% |
cauliflower | 2.0 | 0.25 | 50% |
spirulina | 2.7 | 0.26 | 70% |
red peppers | 1.4 | 0.31 | 40% |
peanuts | -2.5 | 5.99 | 18% |
jalapeno peppers | 1.2 | 0.27 | 37% |
pumpkin seeds | -2.4 | 5.59 | 19% |
blackberries | 0.6 | 0.43 | 27% |
kale | 1.8 | 0.28 | 60% |
tofu | 0.5 | 0.83 | 34% |
flax seed | -2.7 | 5.34 | 12% |
pecans | -3.8 | 6.91 | 6% |
butternuts | -3.0 | 6.12 | 17% |
pumpkin | 2.3 | 0.2 | 76% |
radishes | 1.0 | 0.16 | 42% |
macadamia nuts | -4.2 | 7.18 | 6% |
eggplant | 0.5 | 0.25 | 34% |
pistachio nuts | -2.9 | 5.69 | 22% |
edamame | 0.1 | 1.21 | 41% |
artichokes | 0.6 | 0.47 | 49% |
olives | -1.7 | 1.45 | 3% |
avocado | -1.6 | 1.6 | 8% |
seaweed (kelp) | 1.6 | 0.43 | 77% |
sauerkraut | 0.2 | 0.19 | 39% |
cashews | -3.2 | 5.8 | 26% |
onions | 1.1 | 0.32 | 65% |
corn bran | -2.0 | 2.24 | 12% |
turnips | 0.5 | 0.21 | 51% |
raspberries | -0.6 | 0.52 | 30% |
red cabbage | 0.5 | 0.29 | 55% |
butternut squash | 1.2 | 0.45 | 75% |
winter squash | 0.9 | 0.4 | 69% |
chayote | -0.1 | 0.24 | 40% |
cabbage | 0.5 | 0.23 | 55% |
coconut cream | -3.1 | 3.3 | 8% |
mung beans | 0.9 | 0.19 | 74% |
celeriac | 0.7 | 0.42 | 72% |
oat bran | -0.7 | 2.46 | 65% |
brussel sprouts | -0.3 | 0.42 | 50% |
egg noodles, enriched | -2.1 | 4.75 | 64% |
carrots | 0.1 | 0.41 | 64% |
lupin seeds | -2.1 | 3.71 | 51% |
coconut | -3.2 | 4.43 | 34% |
The macronutrient split of Neil’s diet is shown in the chart below.
Neil’s protein intake is 1.3g/kg LBM or 76g/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 Neil’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 | 24 |
RDI/sedentary | ~11% | 0.8 | 48 |
typical | ~16% | 1.2 | 71 |
minimum nutrient optimiser | ~24% | 1.8 | 85 |
Neil | 16% | 1.28 | 76 |
While Neil’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) | 85 | 205 |
fat (g) | 25 | 110 |
carbs (g) | 0 | 125 |
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.
The chart below shows a comparison of the nutrient density of Neil’s food log based on the harder to find 50% of the essential nutrients. Neil’s most nutrient dense day is October 01 2017 while his least nutrient-dense day is October 01 2017.
Neil’s food diary for the best and worst days are shown below for comparison. Neil 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) |
---|---|
Chocolate Mousse (Neil Barnard) | 249 |
lentil and artichoke stew (Neil Barnard) | 418 |
apple cinnamon oatmeal (Neal Barnard) | 378 |
Quickie Quesadilla & Tortilla Soup (Neil Barnard) | 571 |
Homemade Roasted Red Pepper Hummus with Pita (Neil Barnard) | 351 |
Worst Day
food name | energy (kcal) |
---|---|
Chocolate Mousse (Neil Barnard) | 249 |
lentil and artichoke stew (Neil Barnard) | 418 |
apple cinnamon oatmeal (Neal Barnard) | 378 |
Quickie Quesadilla & Tortilla Soup (Neil Barnard) | 571 |
Homemade Roasted Red Pepper Hummus with Pita (Neil Barnard) | 351 |
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 Neil is not getting in large quantities while also helping with his goal of nutrient dense maintenance.
NOTE: these recipes are not optimized for your allergies/intolerances