recommended approach
The food and meal lists in this report have been tailored to help Rhonda get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.
| 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 Rhonda’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Rhonda 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 Rhonda’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Sodium | 93% | |
| Vitamin D | 148% | |
| Calcium | 180% | |
| Zinc | 184% | |
| Selenium | 201% | |
| Panto Acid (B5) | 207% | |
| Phosphorus | 218% | |
| Niacin (B3) | 225% | |
| Thiamin (B1) | 249% | |
| Iron | 251% | |
| Vitamin E | 285% |
optimal foods for you
The foods listed below will provide Rhonda with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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 | 8.6 | 1.12 | 52% |
| chicken liver | 7.7 | 1.72 | 50% |
| pork liver | 7.3 | 1.65 | 59% |
| lamb liver | 6.2 | 1.68 | 48% |
| beef liver | 5.7 | 1.75 | 60% |
| veal liver | 4.8 | 1.92 | 55% |
| beef kidney | 4.7 | 1.57 | 52% |
| turkey liver | 3.9 | 1.89 | 47% |
| turkey heart | 3.4 | 1.74 | 47% |
| pork chops | 3.3 | 1.74 | 54% |
| liver sausage | 0.8 | 3.31 | 12% |
| lamb lungs | 3.1 | 0.95 | 58% |
| liverwurst | 0.5 | 3.26 | 16% |
| egg yolk | 0.7 | 2.75 | 18% |
| bison | 2.1 | 1.71 | 53% |
| pork loin | 1.5 | 1.93 | 41% |
| pork ribs | 1.3 | 2.16 | 39% |
| roast pork | 1.4 | 1.99 | 41% |
| pork shoulder | 2.0 | 1.62 | 56% |
| pork (lean) | 1.4 | 2.09 | 44% |
| ground pork | 1.8 | 1.85 | 54% |
| ham | 1.1 | 1.49 | 29% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| oysters | 6.4 | 1.02 | 59% |
| fish roe | 4.9 | 1.43 | 47% |
| anchovy | 4.3 | 2.1 | 44% |
| caviar | 2.5 | 2.64 | 33% |
| mackerel | 1.7 | 3.05 | 14% |
| crab | 4.4 | 0.83 | 71% |
| octopus | 3.9 | 1.64 | 71% |
| salmon | 3.2 | 1.56 | 52% |
| trout | 2.9 | 1.68 | 45% |
| mussel | 3.7 | 0.86 | 63% |
| lobster | 3.8 | 0.89 | 71% |
| mollusks conch | 3.0 | 1.3 | 54% |
| sardine | 2.1 | 2.08 | 38% |
| halibut | 3.2 | 1.11 | 66% |
| sturgeon | 2.5 | 1.35 | 49% |
| crayfish | 3.0 | 0.82 | 67% |
| cod | 2.1 | 2.9 | 71% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 8.0 | 0.17 | 7% |
| coriander | 7.8 | 0.23 | 30% |
| asparagus | 8.2 | 0.22 | 50% |
| beet greens | 7.6 | 0.22 | 35% |
| spinach | 8.0 | 0.23 | 49% |
| chicory greens | 7.2 | 0.23 | 23% |
| wheat bran | 5.9 | 2.16 | 38% |
| white mushroom | 7.5 | 0.22 | 65% |
| watercress | 7.4 | 0.11 | 65% |
| mustard greens | 6.3 | 0.27 | 36% |
| portabella mushrooms | 6.6 | 0.29 | 55% |
| escarole | 5.7 | 0.19 | 24% |
| yeast extract spread | 5.9 | 1.85 | 59% |
| turnip greens | 5.8 | 0.29 | 44% |
| parsley | 5.7 | 0.36 | 48% |
| chard | 5.7 | 0.19 | 51% |
| arugula | 4.9 | 0.25 | 45% |
| sunflower seeds | 1.7 | 5.46 | 15% |
| alfalfa | 3.9 | 0.23 | 19% |
| shiitake mushroom | 5.0 | 0.39 | 58% |
| chinese cabbage | 4.8 | 0.12 | 54% |
| lettuce | 4.6 | 0.15 | 50% |
| seaweed (laver) | 5.4 | 0.35 | 80% |
| spirulina | 5.0 | 0.26 | 70% |
| brazil nuts | 0.5 | 6.59 | 9% |
| okra | 4.2 | 0.22 | 50% |
| seaweed (kelp) | 4.9 | 0.43 | 77% |
| jalapeno peppers | 3.4 | 0.27 | 37% |
| chives | 3.7 | 0.3 | 48% |
| amaranth leaves | 4.7 | 0.21 | 86% |
| collards | 3.1 | 0.33 | 37% |
| sesame butter | 0.3 | 5.86 | 21% |
| almonds | -0.3 | 6.07 | 15% |
| seaweed (wakame) | 4.0 | 0.45 | 79% |
| cucumber | 2.9 | 0.12 | 40% |
| pickles | 2.9 | 0.12 | 40% |
| broccoli | 3.0 | 0.35 | 50% |
| almond butter | -0.5 | 6.14 | 16% |
| pili nuts | -1.4 | 7.19 | 7% |
| hazelnuts | -1.1 | 6.29 | 10% |
| flax seed | -0.7 | 5.34 | 12% |
| banana pepper | 2.1 | 0.27 | 36% |
| tofu | 1.7 | 0.83 | 34% |
| oat bran | 1.9 | 2.46 | 65% |
| peas | 2.8 | 0.42 | 65% |
| celery | 2.4 | 0.18 | 50% |
| sesame seeds | -1.5 | 6.31 | 10% |
| red peppers | 1.9 | 0.31 | 40% |
| kale | 2.5 | 0.28 | 60% |
| radicchio | 2.8 | 0.23 | 68% |
| pine nuts | -1.7 | 6.73 | 11% |
macronutrients
The macronutrient split of Rhonda’s diet is shown in the chart below.
protein
Rhonda’s protein intake is 2.2g/kg LBM or 117g/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 Rhonda’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 21 |
| RDI/sedentary | ~11% | 0.8 | 42 |
| typical | ~16% | 1.2 | 62 |
| minimum nutrient optimiser | ~24% | 1.8 | 75 |
| Rhonda | 18% | 2.25 | 117 |
macro targets
While Rhonda’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) | 75 | 185 |
| fat (g) | 20 | 105 |
| carbs (g) | 0 | 110 |
| energy (calories) | 1700 |
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 Rhonda’s food log based on the harder to find 50% of the essential nutrients. Rhonda’s most nutrient dense day is May 06 2017 while her least nutrient-dense day is May 06 2017.
best and worst days
Rhonda’s food diary for the best and worst days are shown below for comparison. Rhonda 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) |
|---|---|
| Good Karma, Unsweetened Flax Milk | 75 |
| Carrots, Raw | 50 |
| Blueberries, Fresh | 84 |
| Flax Seeds, Not Fortified | 151 |
| Avocado, Green Skin, Florida Type | 365 |
| Banana, Fresh | 105 |
| Apple, Fresh, With Skin | 95 |
| Tomato Raw, Includes Cherry, Grape, Roma | 33 |
| Spinach, Raw | 21 |
| Chard, Cooked | 105 |
| Nuts, Walnuts, English | 196 |
| Nuts, Pecans | 188 |
| Macadamia Nuts, Raw | 197 |
| Blueberries, Fresh | 42 |
| Pomegranates, Raw | 59 |
| Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking | 203 |
| Cacao, Nibs, Raw Organic | 128 |
| Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care | 43 |
| Spinach, Cooked from Fresh | 124 |
| Salmon, Atlantic, Wild, Cooked from Fresh or Frozen | 309 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Good Karma, Unsweetened Flax Milk | 75 |
| Carrots, Raw | 50 |
| Blueberries, Fresh | 84 |
| Flax Seeds, Not Fortified | 151 |
| Avocado, Green Skin, Florida Type | 365 |
| Banana, Fresh | 105 |
| Apple, Fresh, With Skin | 95 |
| Tomato Raw, Includes Cherry, Grape, Roma | 33 |
| Spinach, Raw | 21 |
| Chard, Cooked | 105 |
| Nuts, Walnuts, English | 196 |
| Nuts, Pecans | 188 |
| Macadamia Nuts, Raw | 197 |
| Blueberries, Fresh | 42 |
| Pomegranates, Raw | 59 |
| Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking | 203 |
| Cacao, Nibs, Raw Organic | 128 |
| Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care | 43 |
| Spinach, Cooked from Fresh | 124 |
| Salmon, Atlantic, Wild, Cooked from Fresh or Frozen | 309 |
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 maintenance
The meals listed below will provide more of the nutrients Rhonda is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- roo burgers, asparagus, avo & cucumber
- eggs, sardines, oysters & broccoli
- broccoli, egg white, mackerel, oysters & sauerkraut
- broccoli soup
- Ahi tuna & asparagus
- lemon vegetables
- halibut with mixed salad & seeds
- cod, veggies & pickles
- Hulk green smoothie
- pork loin in green salsa with cauliflower
- tuna, salad & sprouts
- cauliflower soup
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- green breakfast salad
- potassium caramel salted coffee
- salmon & salad bowl
- Popeye bowl
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- salmon, chicory, sauerkraut & greens
- mushroom micro salad with pastrami
- mushroom & asparagus egg white omelette with greens & ham
- quick mackerel salad
- quick tuna salad
- chicken breast, mushrooms, broccoli, spinach, asparagus
- chicken liver, eggs & greens
- cauliflower & spinach soup
- eggs in a vege nest with ham
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances