recommended approach
The food and meal lists in this report have been tailored to help Tina 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 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 |
micronutrient profile
The chart below shows the micronutrients provided by Tina’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Tina 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 Tina’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: inflammation, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 28% | |
| Vitamin E | 55% | |
| Iron | 67% | |
| Folate | 72% | |
| Magnesium | 73% | |
| Thiamin (B1) | 73% | |
| Omega-3 | 74% | |
| Calcium | 78% | |
| Potassium | 81% | |
| Vitamin B6 | 92% | |
| Manganese | 107% | |
| Niacin (B3) | 109% | |
| Vitamin C | 116% |
optimal foods for you
The foods listed below will provide Tina with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 | 5.6 | 1.12 | 52% |
| lamb liver | 5.0 | 1.68 | 48% |
| chicken liver | 5.1 | 1.72 | 50% |
| beef brains | 0.6 | 1.51 | 22% |
| lamb brains | 0.0 | 1.54 | 27% |
| ham | -0.4 | 1.49 | 29% |
| liver sausage | -1.2 | 3.31 | 12% |
| turkey liver | 2.1 | 1.89 | 47% |
| beef liver | 3.5 | 1.75 | 60% |
| egg yolk | -1.5 | 2.75 | 18% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 2.1 | 3.05 | 14% |
| fish roe | 5.1 | 1.43 | 47% |
| caviar | 4.2 | 2.64 | 33% |
| anchovy | 4.3 | 2.1 | 44% |
| trout | 3.8 | 1.68 | 45% |
| sturgeon | 4.0 | 1.35 | 49% |
| salmon | 4.4 | 1.56 | 52% |
| mollusks conch | 4.2 | 1.3 | 54% |
| mussel | 5.0 | 0.86 | 63% |
| sardine | 2.3 | 2.08 | 38% |
| oysters | 4.0 | 1.02 | 59% |
| herring | 1.0 | 2.17 | 36% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 11.2 | 0.17 | 7% |
| coriander | 14.0 | 0.23 | 30% |
| chicory greens | 12.6 | 0.23 | 23% |
| spinach | 15.3 | 0.23 | 49% |
| beet greens | 13.2 | 0.22 | 35% |
| mustard greens | 13.1 | 0.27 | 36% |
| chinese cabbage | 14.0 | 0.12 | 54% |
| parsley | 13.1 | 0.36 | 48% |
| escarole | 8.5 | 0.19 | 24% |
| watercress | 14.2 | 0.11 | 65% |
| turnip greens | 11.1 | 0.29 | 44% |
| zucchini | 10.3 | 0.17 | 40% |
| banana pepper | 9.7 | 0.27 | 36% |
| chard | 11.6 | 0.19 | 51% |
| arugula | 10.8 | 0.25 | 45% |
| lettuce | 11.3 | 0.15 | 50% |
| chives | 11.2 | 0.3 | 48% |
| asparagus | 11.2 | 0.22 | 50% |
| okra | 10.5 | 0.22 | 50% |
| alfalfa | 5.8 | 0.23 | 19% |
| red peppers | 8.1 | 0.31 | 40% |
| summer squash | 8.5 | 0.19 | 45% |
| sauerkraut | 7.3 | 0.19 | 39% |
| broccoli | 8.8 | 0.35 | 50% |
| jalapeno peppers | 6.3 | 0.27 | 37% |
| amaranth leaves | 13.0 | 0.21 | 86% |
| pickles | 6.1 | 0.12 | 40% |
| cucumber | 6.1 | 0.12 | 40% |
| collards | 5.9 | 0.33 | 37% |
| cauliflower | 7.7 | 0.25 | 50% |
| celery | 7.2 | 0.18 | 50% |
| wheat bran | 7.1 | 2.16 | 38% |
| radishes | 5.3 | 0.16 | 42% |
| seaweed (laver) | 10.9 | 0.35 | 80% |
| yeast extract spread | 9.0 | 1.85 | 59% |
| kale | 7.5 | 0.28 | 60% |
| eggplant | 3.6 | 0.25 | 34% |
| seaweed (wakame) | 9.9 | 0.45 | 79% |
| brussel sprouts | 5.5 | 0.42 | 50% |
| cabbage | 6.2 | 0.23 | 55% |
| onions | 7.6 | 0.32 | 65% |
| artichokes | 5.5 | 0.47 | 49% |
| blackberries | 2.2 | 0.43 | 27% |
| snap beans | 6.2 | 0.15 | 58% |
| edamame | 4.5 | 1.21 | 41% |
| turnips | 4.7 | 0.21 | 51% |
| radicchio | 7.0 | 0.23 | 68% |
| red cabbage | 5.2 | 0.29 | 55% |
| portabella mushrooms | 5.2 | 0.29 | 55% |
| avocado | -0.6 | 1.6 | 8% |
| white mushroom | 6.1 | 0.22 | 65% |
| chayote | 2.5 | 0.24 | 40% |
| spirulina | 6.8 | 0.26 | 70% |
| rhubarb | 4.5 | 0.21 | 55% |
| peas | 6.1 | 0.42 | 65% |
| raspberries | 0.9 | 0.52 | 30% |
| seaweed (kelp) | 7.5 | 0.43 | 77% |
| olives | -2.2 | 1.45 | 3% |
| shiitake mushroom | 4.5 | 0.39 | 58% |
| strawberries | 2.5 | 0.32 | 49% |
| soybeans (sprouted) | 2.7 | 0.81 | 49% |
| mung beans | 5.6 | 0.19 | 74% |
| tofu | 0.5 | 0.83 | 34% |
| winter squash | 4.8 | 0.4 | 69% |
| butternut squash | 5.6 | 0.45 | 75% |
| pumpkin | 5.2 | 0.2 | 76% |
| coconut water | 3.4 | 0.19 | 66% |
| flax seed | 0.4 | 5.34 | 12% |
| corn bran | -2.6 | 2.24 | 12% |
| coconut milk | -3.1 | 2.3 | 8% |
| boysenberries | 1.7 | 0.5 | 54% |
| sunflower seeds | 0.4 | 5.46 | 15% |
| natto | 0.7 | 2.11 | 39% |
| kiwifruit | 1.5 | 0.61 | 55% |
macronutrients
The macronutrient split of Tina’s diet is shown in the chart below.
macro targets
While Tina’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) | 90 | 200 |
| fat (g) | 25 | 45 |
| carbs (g) | 0 | 40 |
| energy (calories) | 950 |
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 Tina’s food log based on the harder to find 50% of the essential nutrients. Tina’s most nutrient dense day is May 02 2018 while her least nutrient-dense day is April 27 2018.
best and worst days
Tina’s food diary for the best and worst days are shown below for comparison. Tina 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) |
|---|---|
| Coffee coconut milk stevia | 42 |
| Coffee coconut milk stevia | 42 |
| Ham Lunchmeat | 51 |
| Ham Lunchmeat | 51 |
| Eggs, Cooked | 78 |
| Eggs, Cooked | 78 |
| Chicken and bacon soup | 312 |
| Chicken and bacon soup | 312 |
| The Low Carb Co., Artisan Seed Crackers, Nigella & Cumin | 138 |
| The Low Carb Co., Artisan Seed Crackers, Nigella & Cumin | 138 |
| Goat Cheese, Soft | 119 |
| Goat Cheese, Soft | 119 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Coffee with cream | 36 |
| Coffee with cream | 36 |
| Eggs, Cooked | 155 |
| Eggs, Cooked | 155 |
| Butter, Salted | 51 |
| Butter, Salted | 51 |
| Sausage Gravy | 292 |
| Sausage Gravy | 292 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 25 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 25 |
| Miracle Biscuits | 97 |
| Miracle Biscuits | 97 |
| Open Acres, Beer Brats | 230 |
| Open Acres, Beer Brats | 230 |
| Teton Waters Ranch, Uncured Jalapeno Cheddar Brat | 230 |
| Teton Waters Ranch, Uncured Jalapeno Cheddar Brat | 230 |
| Ole, High Fiber Low Carb Tortilla Wraps | 50 |
| Ole, High Fiber Low Carb Tortilla Wraps | 50 |
| Bush's Best, baked beans, original, canned | 90 |
| Bush's Best, baked beans, original, canned | 90 |
| Zucchini, Cooked from Fresh | 11 |
| Zucchini, Cooked from Fresh | 11 |
| Strawberries, Fresh | 19 |
| Strawberries, Fresh | 19 |
| A Taste of Thai, Coconut Milk, Canned | 120 |
| A Taste of Thai, Coconut Milk, Canned | 120 |
| Truvia | 2 |
| Truvia | 2 |
| Bacon, Pork | 45 |
| Bacon, Pork | 45 |
| Cream Cheese Spread | 44 |
| Cream Cheese Spread | 44 |
| Jalapeno Pepper, Raw | 2 |
| Jalapeno Pepper, Raw | 2 |
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 & blood sugar control
The meals listed below will provide more of the nutrients Tina is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- chicken liver mushroom pate
- optimised electrolyte mix
- lemon vegetables
- lean burgers, spinach & mushrooms
- cod, veggies & pickles
- broccoli soup
- sautéed spinach with bacon
- cauliflower & spinach soup
- quick fish salad with mussels
- halibut with mixed salad & seeds
- Hulk green smoothie
- cruciferous juice
- salmon & salad bowl
- salmon, broccoli & vege
- roast turmeric cauliflower
- zucchini & carrot fritters
- baked kale chips
- potassium caramel salted coffee
- arugula salad
- salmon, chicory, sauerkraut & greens
- salmon, asparagus, spinach & mushroom
- chicken breast, mushrooms, broccoli, spinach, asparagus
- cauliflower soup
- roo burgers, asparagus, avo & cucumber
- quinoa stuffed peppers
- arugula, chicory, sauerkraut & prosciutto
- salmon, broccoli & purple cabbage
- Popeye bowl
- quick mackerel salad
- tuna, salad & sprouts
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances