recommended approach
The food and meal lists in this report have been tailored to help Sheri get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle.
| 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 Sheri ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Sheri 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 Sheri ’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, methylation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin E | 26% | |
| Calcium | 33% | |
| Omega-3 | 34% | |
| Folate | 44% | |
| Iron | 44% | |
| Copper | 57% | |
| Panto Acid (B5) | 57% | |
| Phosphorus | 64% | |
| Thiamin (B1) | 64% | |
| Riboflavin (B2) | 65% | |
| Vitamin C | 73% | |
| Niacin (B3) | 76% | |
| Potassium | 84% |
optimal foods for you
The foods listed below will provide Sheri with the nutrients that she is currently not getting in large amounts while also aligning with her goal of lean bulking . 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 liver | 10.4 | 1.68 | 48% |
| beef liver | 8.3 | 1.75 | 60% |
| veal liver | 7.6 | 1.92 | 55% |
| lamb kidney | 8.4 | 1.12 | 52% |
| chicken liver | 7.3 | 1.72 | 50% |
| turkey liver | 6.3 | 1.89 | 47% |
| pork liver | 5.2 | 1.65 | 59% |
| beef kidney | 4.8 | 1.57 | 52% |
| non-fat yogurt | -1.1 | 0.78 | 96% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 5.0 | 0.83 | 71% |
| lobster | 3.9 | 0.89 | 71% |
| crayfish | 3.8 | 0.82 | 67% |
| cod | 1.1 | 2.9 | 71% |
| welk | -0.2 | 2.75 | 82% |
| oysters | 3.9 | 1.02 | 59% |
| fish roe | 4.6 | 1.43 | 47% |
| octopus | 1.5 | 1.64 | 71% |
| anchovy | 3.9 | 2.1 | 44% |
| mussel | 2.9 | 0.86 | 63% |
| pollock | 1.8 | 1.11 | 69% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| seaweed (laver) | 13.0 | 0.35 | 80% |
| watercress | 14.9 | 0.11 | 65% |
| amaranth leaves | 9.5 | 0.21 | 86% |
| yeast extract spread | 10.5 | 1.85 | 59% |
| white mushroom | 10.8 | 0.22 | 65% |
| spinach | 12.5 | 0.23 | 49% |
| seaweed (wakame) | 8.8 | 0.45 | 79% |
| asparagus | 11.5 | 0.22 | 50% |
| coriander | 13.4 | 0.23 | 30% |
| portabella mushrooms | 10.1 | 0.29 | 55% |
| beet greens | 12.3 | 0.22 | 35% |
| chicory greens | 13.5 | 0.23 | 23% |
| spirulina | 8.1 | 0.26 | 70% |
| parsley | 10.3 | 0.36 | 48% |
| radicchio | 8.1 | 0.23 | 68% |
| chard | 9.6 | 0.19 | 51% |
| chinese cabbage | 9.3 | 0.12 | 54% |
| mustard greens | 10.4 | 0.27 | 36% |
| chives | 8.8 | 0.3 | 48% |
| broccoli | 8.4 | 0.35 | 50% |
| okra | 8.5 | 0.22 | 50% |
| seaweed (kelp) | 5.3 | 0.43 | 77% |
| pumpkin | 5.7 | 0.2 | 76% |
| mung beans | 5.8 | 0.19 | 74% |
| lettuce | 8.2 | 0.15 | 50% |
| arugula | 8.3 | 0.25 | 45% |
| pinto beans | 4.2 | 0.22 | 83% |
| shiitake mushroom | 6.7 | 0.39 | 58% |
| cauliflower | 7.5 | 0.25 | 50% |
| turnip greens | 8.1 | 0.29 | 44% |
| onions | 5.7 | 0.32 | 65% |
| zucchini | 8.5 | 0.17 | 40% |
| butternut squash | 4.2 | 0.45 | 75% |
| kale | 6.1 | 0.28 | 60% |
| black beans | 1.2 | 3.41 | 73% |
| lemongrass | 1.2 | 0.99 | 93% |
| endive | 11.4 | 0.17 | 7% |
| celery | 6.7 | 0.18 | 50% |
| escarole | 9.3 | 0.19 | 24% |
| banana pepper | 7.9 | 0.27 | 36% |
| peas | 4.5 | 0.42 | 65% |
| kidney beans | 0.5 | 3.37 | 74% |
| summer squash | 6.8 | 0.19 | 45% |
| red peppers | 7.1 | 0.31 | 40% |
| cornmeal | -1.7 | 3.7 | 89% |
| shallots | -0.7 | 3.48 | 80% |
| winter squash | 3.6 | 0.4 | 69% |
| garbanzo beans | 0.0 | 3.78 | 69% |
| cabbage | 5.0 | 0.23 | 55% |
| poi | -0.6 | 1.12 | 97% |
| jerusalem-artichokes | 0.8 | 0.73 | 87% |
| white rice | -3.1 | 3.65 | 95% |
| corn-starch | -3.7 | 3.81 | 99% |
| buckwheat | -1.1 | 3.43 | 78% |
| pickles | 6.4 | 0.12 | 40% |
| cucumber | 6.4 | 0.12 | 40% |
| raisins | -1.9 | 2.96 | 89% |
| white flour | -3.0 | 3.67 | 92% |
| rice flour | -3.1 | 3.66 | 92% |
| dried currants | -1.8 | 2.83 | 88% |
| wheat flour | -3.0 | 3.63 | 91% |
| brussel sprouts | 4.8 | 0.42 | 50% |
| leeks | 0.9 | 0.61 | 83% |
| candied fruit | -3.4 | 3.22 | 98% |
| sprouted wheat | -1.3 | 1.98 | 90% |
| garlic | -0.7 | 1.49 | 89% |
| grapefruit | 1.1 | 0.3 | 83% |
| sweet potato | 0.7 | 0.9 | 81% |
| egg noodles | -2.6 | 3.84 | 83% |
| peas | -0.1 | 3.52 | 63% |
| potato | -0.6 | 0.93 | 91% |
| beets | 2.2 | 0.43 | 70% |
| Oats | -1.3 | 3.89 | 70% |
| grapefruit | 0.6 | 0.33 | 85% |
| dried apples | -2.7 | 3.46 | 86% |
| cornmeal, yellow | -2.4 | 3.62 | 81% |
| cornmeal, white | -2.4 | 3.62 | 81% |
| rye grain | -1.7 | 3.38 | 77% |
macronutrients
The macronutrient split of Sheri ’s diet is shown in the chart below.
macro targets
While Sheri ’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 | 200 |
| fat (g) | 20 | 135 |
| carbs (g) | 0 | 75 |
| energy (calories) | 1900 |
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 Sheri ’s food log based on the harder to find 50% of the essential nutrients. Sheri ’s most nutrient dense day is August 23 2021 while her least nutrient-dense day is August 25 2021.
best and worst days
Sheri ’s food diary for the best and worst days are shown below for comparison. Sheri 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 lean bulking
The meals listed below will provide more of the nutrients Sheri is not getting in large quantities while also helping with her goal of building muscle.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- potassium caramel salted coffee
- lemon vegetables
- roo burgers, asparagus, avo & cucumber
- broccoli, egg white, mackerel, oysters & sauerkraut
- baked kale chips
- broccoli soup
- cod, veggies & pickles
- cruciferous juice
- green juice
- cauliflower & spinach soup
- roast turmeric cauliflower
- super salad with golden turmeric dressing
- arugula salad
- Hulk green smoothie
- sautéed spinach & mushrooms
- chicken breast, mushrooms, broccoli, spinach, asparagus
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- mango & zucchini lettuce wraps
- quinoa stuffed peppers
- mushroom micro salad with pastrami
- arugula, chicory, sauerkraut & prosciutto
- salmon, asparagus, spinach & mushroom
- hearty vegetable stew
- sautéed spinach with bacon
- mushroom & asparagus egg white omelette with greens & ham
- salmon, chicory, sauerkraut & greens
- quick mackerel salad
- eggs in a vege nest with ham
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances