recommended approach
The food and meal lists in this report have been tailored to help Alys 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 |
micronutrient profile
The chart below shows the micronutrients provided by Alys’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Alys 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 Alys’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: depression, hypertension.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 45% | |
| Iron | 55% | |
| Phosphorus | 75% | |
| Sodium | 77% | |
| Vitamin E | 80% | |
| Magnesium | 85% | |
| Manganese | 102% | |
| Potassium | 102% | |
| Leucine | 109% | |
| Valine | 110% | |
| Isoleucine | 124% | |
| Copper | 128% | |
| Methionine | 136% | |
| Cystine | 150% | |
| Vitamin B-12 | 382% | |
| Folate | 192% | |
| Vitamin B-6 | 467% | |
| Vitamin C | 445% | |
| Vitamin D | 167% | |
| Vitamin A | 280% | |
| Selenium | 167% | |
| Zinc | 155% |
optimal foods for you
The foods listed below will provide Alys 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).
Animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicken liver | 20.8 | 1.72 | 50% |
| pork liver | 20.5 | 1.65 | 59% |
| beef liver | 20.5 | 1.75 | 60% |
| veal liver | 20.1 | 1.92 | 55% |
| lamb kidney | 16.5 | 1.12 | 52% |
| lamb liver | 16.2 | 1.68 | 48% |
| turkey liver | 15.9 | 1.89 | 47% |
| lamb lungs | 12.8 | 0.95 | 58% |
| lean pastrami | 12.7 | 0.95 | 73% |
| beef kidney | 12.7 | 1.57 | 52% |
| bison | 12.3 | 1.71 | 53% |
| beef tripe | 11.1 | 1.03 | 55% |
| veal | 11.8 | 1.51 | 65% |
| ground beef (lean) | 11.6 | 1.44 | 60% |
| beef roast | 12.1 | 1.78 | 48% |
| sirloin steak (lean) | 12.0 | 1.77 | 57% |
| chicken breast | 11.4 | 1.48 | 60% |
| turkey heart | 11.7 | 1.74 | 47% |
| lamb heart | 11.4 | 1.61 | 48% |
| pork chops | 11.6 | 1.74 | 54% |
| porterhouse steak (fat trimmed) | 10.9 | 1.45 | 50% |
| egg white | 8.8 | 0.52 | 74% |
| ground pork | 10.7 | 1.85 | 54% |
| pork shoulder | 10.4 | 1.62 | 56% |
| rib eye fillet | 10.8 | 1.99 | 45% |
| leg ham | 10.2 | 1.65 | 56% |
| chuck steak | 10.6 | 1.94 | 51% |
| cream cheese (low fat) | 8.7 | 1.05 | 76% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 18.4 | 0.83 | 71% |
| octopus | 18.7 | 1.64 | 71% |
| lobster | 16.2 | 0.89 | 71% |
| crayfish | 16.0 | 0.82 | 67% |
| fish roe | 16.0 | 1.43 | 47% |
| mussel | 14.8 | 0.86 | 63% |
| halibut | 15.0 | 1.11 | 66% |
| pollock | 15.0 | 1.11 | 69% |
| oysters | 14.3 | 1.02 | 59% |
| rockfish | 13.8 | 1.09 | 66% |
| haddock | 13.9 | 1.16 | 71% |
| white fish | 13.6 | 1.08 | 70% |
| flounder | 13.0 | 0.86 | 57% |
| salmon | 13.9 | 1.56 | 52% |
| shrimp | 13.2 | 1.19 | 69% |
| welk | 15.5 | 2.75 | 82% |
| clam | 13.2 | 1.42 | 73% |
| cod | 15.4 | 2.90 | 71% |
| whiting | 12.6 | 1.16 | 66% |
| perch | 11.9 | 0.96 | 62% |
| tuna | 12.4 | 1.84 | 52% |
| trout | 11.7 | 1.68 | 45% |
| orange roughy | 10.7 | 1.05 | 70% |
| sturgeon | 11.1 | 1.35 | 49% |
| anchovy | 11.3 | 2.10 | 44% |
| caviar | 11.1 | 2.64 | 33% |
| sardine | 10.1 | 2.08 | 38% |
Plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 27.3 | 0.23 | 49% |
| seaweed (laver) | 26.3 | 0.35 | 80% |
| amaranth leaves | 23.8 | 0.21 | 86% |
| watercress | 23.0 | 0.11 | 65% |
| turnip greens | 22.7 | 0.29 | 44% |
| chard | 21.9 | 0.19 | 51% |
| chinese cabbage | 20.9 | 0.12 | 54% |
| coriander | 20.1 | 0.23 | 30% |
| chicory greens | 19.9 | 0.23 | 23% |
| chives | 18.8 | 0.30 | 48% |
| asparagus | 18.6 | 0.22 | 50% |
| beet greens | 18.5 | 0.22 | 35% |
| lettuce | 18.2 | 0.15 | 50% |
| endive | 17.3 | 0.17 | 7% |
| parsley | 17.5 | 0.36 | 48% |
| mustard greens | 16.4 | 0.27 | 36% |
| spirulina | 16.4 | 0.26 | 70% |
| arugula | 15.3 | 0.25 | 45% |
| kale | 15.0 | 0.28 | 60% |
| broccoli | 12.9 | 0.35 | 50% |
| escarole | 12.6 | 0.19 | 24% |
| okra | 12.5 | 0.22 | 50% |
| alfalfa | 12.3 | 0.23 | 19% |
| white mushroom | 11.9 | 0.22 | 65% |
| portabella mushrooms | 11.3 | 0.29 | 55% |
| radicchio | 11.1 | 0.23 | 68% |
| collards | 11.0 | 0.33 | 37% |
| zucchini | 10.4 | 0.17 | 40% |
| mung beans | 10.4 | 0.19 | 74% |
| seaweed (wakame) | 10.2 | 0.45 | 79% |
| wheat bran | 12.8 | 2.16 | 38% |
| cauliflower | 9.6 | 0.25 | 50% |
| peas | 9.7 | 0.42 | 65% |
| onions | 9.4 | 0.32 | 65% |
| banana pepper | 9.1 | 0.27 | 36% |
| summer squash | 8.8 | 0.19 | 45% |
| seaweed (kelp) | 9.1 | 0.43 | 77% |
| sauerkraut | 8.6 | 0.19 | 39% |
| celery | 8.0 | 0.18 | 50% |
| jalapeno peppers | 8.1 | 0.27 | 37% |
| brussel sprouts | 8.1 | 0.42 | 50% |
| radishes | 7.5 | 0.16 | 43% |
| snap beans | 7.3 | 0.15 | 58% |
| pinto beans | 7.2 | 0.22 | 83% |
macronutrients
The macronutrient split of Alys’s diet is shown in the chart below.
macro targets
While Alys’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) | 105 | 205 |
| fat (g) | 25 | 110 |
| carbs (g) | 0 | 110 |
| energy (calories) | 1550 |
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 Alys’s food log based on the harder to find 50% of the essential nutrients. Alys’s most nutrient dense day is January 08 2019 while her least nutrient-dense day is February 11 2019.
best and worst days
Alys’s food diary for the best and worst days are shown below for comparison. Alys 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) |
|---|---|
| Butter, Unsalted | 102 |
| Brunswick, Wild Sardines in Spring Water | 65 |
| Bragg, Nutritional Yeast Seasoning | 6 |
| Woolworth's, Zesty Lime Juice | 2 |
| Bragg, Nutritional Yeast Seasoning | 10 |
| Olive Oil | 40 |
| Spinach, Raw | 7 |
| Garlic, Powder | 3 |
| John West, Smoked Oysters in Oil | 36 |
| Mushrooms, Cooked from Fresh | 4 |
| Cucumber, Raw, With Peel | 26 |
| Tea, Black, Brewed, Prepared with Tap Water | 9 |
| Potato, Boiled with Skin | 122 |
| kangaroo patties | 176 |
| Bulla Family Dairy, Cottage Cheese, Original | 55 |
| Pumpkin, Cooked from Fresh | 16 |
| Beets, Raw | 13 |
| Chicken Breast, Skin Removed Before Cooking | 87 |
| Cucumber, Raw, Without Peel | 1 |
| Tossed Salad, Plain, without Dressing | 8 |
| Tea, Black, Brewed, Prepared with Tap Water | 2 |
| Ceres Organics, Roasted Seaweed, Nori Snack | 28 |
Worst Day
| food name | energy (kcal) |
|---|
diet log analysis
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
optimized recipes for you
optimized recipes for weight loss
The meals listed below will provide more of the nutrients Alys is not getting in large quantities while also helping with her goal of fat loss.
- spinach, capsicum, oysters, egg white & mackerel
- spinach, capsicum, oysters, egg & mackerel
- spinach, sardines, oysters & sauerkraut
- roo burgers, spinach and mushrooms
- spinach and cauliflower soup
- spinach, egg whites, anchovies and mackerel
- bitter salad greens
- fish and salad
- sauteed spinach with bacon
- sauteed spinach with mushrooms
- cruciferous juice
- chicken breast, mushrooms, broccoli, spinach, asparagus
- spinach, eggs, mackerel, oysters & sriracha
- oysters, chard, brussels sprouts and shrimp breakfast bowl
- spinach saag
- med fat spinach omelette
- low fat omelette
- salmon, egg, mushroom, spinach and bok choy
- Hulk green smoothie
- eggs, sardines, oysters and broccoli
- omelette - full fat
- salmon, peppers, mushrooms and spinach
- Sandi's green smoothie
- egg, cottage cheese, mushroom, asparagus and bok choy
- mango & zucchini lettuce wraps
- endive and watercress salad
- nutty tuna salad
- garlic shrimp with steamed spinach
- parsley & spinach salad
- ingrid breakfast
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances