recommended approach
The food and meal lists in this report have been tailored to help Mona 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 and being nutritional ketosis.
| 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 Mona’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Mona 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 Mona’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, fatigue, hypothyroidism, inflammation, methylation, insomnia.
| nutrient | % DRI | prioritize |
|---|---|---|
| Thiamin (B1) | 36% | |
| Vitamin D | 36% | |
| Iron | 38% | |
| Vitamin E | 58% | |
| Niacin (B3) | 60% | |
| Copper | 64% | |
| Magnesium | 66% | |
| Potassium | 68% | |
| Calcium | 70% | |
| Zinc | 73% | |
| Folate | 76% | |
| Manganese | 80% | |
| Vitamin B6 | 81% |
optimal foods for you
The foods listed below will provide Mona 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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| roast ham | 0.4 | 1.78 | 41% |
| ham | 0.1 | 1.49 | 29% |
| whole egg | -1.4 | 1.43 | 30% |
| lamb brains | -1.4 | 1.54 | 27% |
| beef brains | -1.4 | 1.51 | 22% |
| sliced turkey pepperoni | -0.8 | 2.43 | 35% |
| turkey gizzard | -1.4 | 1.55 | 57% |
| sausage, italian | -1.5 | 1.49 | 39% |
| sour cream (light) | -2.0 | 1.36 | 26% |
| rotisserie chicken thigh | -1.7 | 1.93 | 39% |
| rotisserie chicken drumstick | -1.8 | 2.06 | 39% |
| beef rib eye steak | -1.5 | 2.48 | 32% |
| turkey | -1.8 | 2.21 | 28% |
| beef loin, top loin | -1.6 | 2.5 | 34% |
| sirloin steak | -1.6 | 2.43 | 36% |
| Smoked sausage | -1.9 | 2.16 | 35% |
| egg yolk | -1.5 | 2.75 | 18% |
| feta cheese | -1.6 | 2.64 | 22% |
| rotisserie chicken back | -2.0 | 2.12 | 32% |
| beef tenderloin steak | -1.7 | 2.62 | 32% |
| ground turkey | -1.8 | 2.58 | 30% |
| beef rib, eye | -1.7 | 2.65 | 32% |
| beef brisket | -1.9 | 2.44 | 37% |
| Poultry salad sandwich spread | -2.2 | 2.0 | 33% |
| rotisserie chicken thigh w. skin | -2.0 | 2.26 | 31% |
| beef rib, small end | -1.7 | 2.78 | 31% |
| ricotta | -2.4 | 1.74 | 26% |
| beef tenderloin steak | -1.8 | 2.73 | 31% |
| flank, steak | -1.9 | 2.63 | 32% |
| chicken | -2.2 | 2.19 | 36% |
| pork stomach, cooked | -2.6 | 1.57 | 32% |
| headcheese | -2.7 | 1.57 | 20% |
| lamb leg | -2.0 | 2.58 | 31% |
| ground beef | -2.1 | 2.48 | 30% |
| beef loin | -1.9 | 2.78 | 30% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 2.0 | 0.83 | 71% |
| mussel | 1.7 | 0.86 | 63% |
| crayfish | 1.6 | 0.82 | 67% |
| flounder | 0.2 | 0.86 | 57% |
| oysters | 0.1 | 1.02 | 59% |
| sardine | 0.4 | 2.08 | 38% |
| mackerel | 0.6 | 3.05 | 14% |
| molluscs | -1.2 | 0.69 | 77% |
| herring | -0.6 | 2.17 | 36% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 13.3 | 0.23 | 49% |
| watercress | 12.3 | 0.11 | 65% |
| coriander | 11.5 | 0.23 | 30% |
| chicory greens | 11.2 | 0.23 | 23% |
| chinese cabbage | 10.7 | 0.12 | 54% |
| beet greens | 10.5 | 0.22 | 35% |
| okra | 10.3 | 0.22 | 50% |
| asparagus | 10.2 | 0.22 | 50% |
| endive | 9.9 | 0.17 | 7% |
| mustard greens | 9.5 | 0.27 | 36% |
| lettuce | 9.4 | 0.15 | 50% |
| parsley | 9.3 | 0.36 | 48% |
| arugula | 8.9 | 0.25 | 45% |
| turnip greens | 8.9 | 0.29 | 44% |
| chard | 8.7 | 0.19 | 51% |
| chives | 8.4 | 0.3 | 48% |
| escarole | 7.8 | 0.19 | 24% |
| banana pepper | 7.8 | 0.27 | 36% |
| zucchini | 7.4 | 0.17 | 40% |
| celery | 6.9 | 0.18 | 50% |
| radicchio | 6.7 | 0.23 | 68% |
| summer squash | 6.4 | 0.19 | 45% |
| red peppers | 6.3 | 0.31 | 40% |
| cucumber | 6.0 | 0.12 | 40% |
| pickles | 6.0 | 0.12 | 40% |
| cauliflower | 6.1 | 0.25 | 50% |
| white mushroom | 6.1 | 0.22 | 65% |
| kale | 6.0 | 0.28 | 60% |
| cabbage | 5.5 | 0.23 | 55% |
| portabella mushrooms | 5.5 | 0.29 | 55% |
| sauerkraut | 5.0 | 0.19 | 39% |
| collards | 5.0 | 0.33 | 37% |
| pumpkin | 4.8 | 0.2 | 76% |
| rhubarb | 4.7 | 0.21 | 55% |
| alfalfa | 4.7 | 0.23 | 19% |
| mung beans | 4.7 | 0.19 | 74% |
| radishes | 4.6 | 0.16 | 42% |
| snap beans | 4.5 | 0.15 | 58% |
| jalapeno peppers | 4.3 | 0.27 | 37% |
| eggplant | 4.1 | 0.25 | 34% |
| turnips | 3.6 | 0.21 | 51% |
| chayote | 2.8 | 0.24 | 40% |
| blackberries | 2.1 | 0.43 | 27% |
| turnips | 1.4 | 0.22 | 61% |
| raspberries | 0.9 | 0.52 | 30% |
| avocado | -0.3 | 1.6 | 8% |
| olives | -1.5 | 1.45 | 3% |
| sunflower seeds | 1.1 | 5.46 | 15% |
| flax seed | 0.9 | 5.34 | 12% |
| almonds | 0.8 | 6.07 | 15% |
| pumpkin seeds | 0.4 | 5.59 | 19% |
| almond butter | 0.7 | 6.14 | 16% |
| sesame butter | 0.4 | 5.86 | 21% |
| corn bran | -2.2 | 2.24 | 12% |
macronutrients
The macronutrient split of Mona’s diet is shown in the chart below.
macro targets
While Mona’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 | 160 |
| fat (g) | 15 | 70 |
| carbs (g) | 0 | 45 |
| energy (calories) | 1100 |
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 Mona’s food log based on the harder to find 50% of the essential nutrients. Mona’s most nutrient dense day is September 04 2020 while her least nutrient-dense day is September 06 2020.
best and worst days
Mona’s food diary for the best and worst days are shown below for comparison. Mona 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) |
|---|---|
| [Mona] Chicken Stirfry - 09/01/20 | 269 |
| [Mona] Napa Cabbage Asian Slaw - kalynskitchen.com | 168 |
| [Mona / NO] Low-Fat Spinach Muffins - Optimising Nutrition | 255 |
| Greek Yogurt, Plain, Nonfat | 72 |
| [Mona] Keto Cauliflower Salad - All Day I Dream About Food | 185 |
| Sardines, Canned in Oil, Drained | 191 |
Worst Day
| food name | energy (kcal) |
|---|---|
| [Mona] Napa Cabbage Asian Slaw - kalynskitchen.com | 168 |
| [Mona / NO] Low-Fat Spinach Muffins - Optimising Nutrition | 255 |
| [Mona] Keto Cauliflower Salad - All Day I Dream About Food | 185 |
| Eggs, Cooked | 233 |
| [Optimising Nutrition] PSMF Flan | 218 |
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
The meals listed below will provide more of the nutrients Mona is not getting in large quantities while also helping with her goal of fat loss.
- optimised electrolyte mix
- chicken liver mushroom pate
- lemon vegetables
- lean burgers, spinach & mushrooms
- broccoli soup
- cod, veggies & pickles
- potassium caramel salted coffee
- cauliflower & spinach soup
- Hulk green smoothie
- sautéed spinach with bacon
- halibut with mixed salad & seeds
- quick fish salad with mussels
- cruciferous juice
- Ahi tuna & asparagus
- chicken breast, mushrooms, broccoli, spinach, asparagus
- salmon & salad bowl
- roo burgers, asparagus, avo & cucumber
- sautéed spinach & mushrooms
- cauliflower soup
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- salmon, chicory, sauerkraut & greens
- quinoa stuffed peppers
- tuna, salad & sprouts
- mango & zucchini lettuce wraps
- arugula, chicory, sauerkraut & prosciutto
- baked kale chips
- turkey & spinach egg white omelette
- broccoli, egg white, mackerel, oysters & sauerkraut
- quick mackerel salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances