The food and meal lists in this report have been tailored to help Lisa get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management 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 |
The chart below shows the micronutrients provided by Lisa’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Lisa 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.
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 Lisa’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin C | 14% | |
Calcium | 23% | |
Vitamin D | 32% | |
Omega-3 | 48% | |
Thiamin (B1) | 49% | |
Potassium | 59% | |
Iron | 63% | |
Vitamin E | 71% | |
Folate | 73% | |
Magnesium | 88% | |
Sodium | 107% | |
Manganese | 118% | |
Zinc | 162% |
The foods listed below will provide Lisa with the nutrients that she is currently not getting in large amounts while also aligning with her goal of diabetes management . 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 |
---|---|---|---|
cream | -2.4 | 3.4 | 6% |
sour cream | -2.3 | 1.98 | 13% |
butter | -2.7 | 7.18 | 2% |
cream cheese | -2.5 | 3.5 | 11% |
limburger cheese | -1.9 | 3.27 | 19% |
feta cheese | -1.6 | 2.64 | 22% |
camembert | -2.0 | 3.0 | 21% |
cheddar cheese | -1.8 | 4.1 | 20% |
sour cream (light) | -1.7 | 1.36 | 26% |
brie | -2.3 | 3.34 | 19% |
monterey cheese | -1.9 | 3.73 | 20% |
muenster cheese | -1.9 | 3.68 | 21% |
goat cheese | -2.3 | 2.64 | 21% |
blue cheese | -2.0 | 3.53 | 21% |
swiss cheese | -1.7 | 3.93 | 22% |
colby | -2.0 | 3.94 | 21% |
gruyere cheese | -1.7 | 4.13 | 22% |
edam cheese | -1.8 | 3.57 | 23% |
ricotta | -2.2 | 1.74 | 26% |
gouda cheese | -1.9 | 3.56 | 24% |
mozzarella | -1.4 | 3.04 | 34% |
greek yogurt | -1.9 | 0.97 | 37% |
milk (full fat) | -0.8 | 0.64 | 44% |
parmesan cheese | -1.7 | 4.2 | 34% |
human breast milk | -2.4 | 0.7 | 43% |
cheddar | -1.7 | 1.73 | 48% |
mozzarella (non fat) | -0.3 | 1.41 | 55% |
1.0 | 0.41 | 64% | |
cottage cheese with fruit | -2.3 | 0.97 | 52% |
greek yogurt (low fat) | -1.3 | 0.73 | 63% |
cottage cheese (low fat) | -1.7 | 0.81 | 62% |
cream cheese (low fat) | -0.2 | 1.05 | 76% |
chocolate milk (fat free) | -0.5 | 0.67 | 91% |
sour cream (fat free) | -1.4 | 0.74 | 93% |
non-fat yogurt | -1.2 | 0.78 | 96% |
cottage cheese | -2.1 | 0.98 | % |
The macronutrient split of Lisa’s diet is shown in the chart below.
While Lisa’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) | 70 | 160 |
fat (g) | 20 | 95 |
carbs (g) | 0 | 45 |
energy (calories) | 1300 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
Lisa’s food diary indicates she is eating 1361 calories per day with an insulin load of 82g/day and with 24% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Lisa’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.
approach | % insulinogenic | insulin load (g) | net carbs (g) |
---|---|---|---|
typical SAD | 54% | 338 | 281 |
average optimiser | 29% | 165 | 73 |
LCHF | 25% | 156 | 63 |
therapeutic keto | 15% | 94 | 31 |
Lisa | 24% | 82 | 11 |
The chart below shows a comparison of the nutrient density of Lisa’s food log based on the harder to find 50% of the essential nutrients. Lisa’s most nutrient dense day is December 21 2018 while her least nutrient-dense day is December 21 2018.
Lisa’s food diary for the best and worst days are shown below for comparison. Lisa 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 | 310 |
Butter, Salted | 51 |
Seeds, sunflower seed kernels, toasted, with salt added | 297 |
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating | 268 |
Spinach, Raw | 7 |
Cucumber, Raw, With Peel | 11 |
Chicken Breast, Skin Removed Before Cooking | 245 |
Almonds, Oil Roasted, Salted | 172 |
Worst Day
food name | energy (kcal) |
---|---|
Eggs, Cooked | 310 |
Butter, Salted | 51 |
Seeds, sunflower seed kernels, toasted, with salt added | 297 |
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating | 268 |
Spinach, Raw | 7 |
Cucumber, Raw, With Peel | 11 |
Chicken Breast, Skin Removed Before Cooking | 245 |
Almonds, Oil Roasted, Salted | 172 |
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 Lisa is not getting in large quantities while also helping with her goal of blood sugar management.
NOTE: these recipes are not optimized for your allergies/intolerances