recommended approach
The food and meal lists in this report have been tailored to help Denis get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.
| 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 Denis’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Denis with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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 Denis’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin E | 36% | |
| Calcium | 53% | |
| Potassium | 60% | |
| Zinc | 64% | |
| Panto Acid (B5) | 82% | |
| Folate | 91% | |
| Magnesium | 92% | |
| Omega-3 | 95% | |
| Vitamin K1 | 104% | |
| Phosphorus | 105% | |
| Thiamin (B1) | 109% | |
| Riboflavin (B2) | 114% | |
| Vitamin B6 | 124% |
optimal foods for you
The foods listed below will provide Denis with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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 | 7.8 | 1.68 | 48% |
| veal liver | 6.7 | 1.92 | 55% |
| lamb kidney | 7.0 | 1.12 | 52% |
| chicken liver | 6.3 | 1.72 | 50% |
| turkey liver | 5.2 | 1.89 | 47% |
| beef liver | 5.7 | 1.75 | 60% |
| pork liver | 5.2 | 1.65 | 59% |
| beef kidney | 4.4 | 1.57 | 52% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 4.6 | 1.43 | 47% |
| oysters | 3.8 | 1.02 | 59% |
| caviar | 1.7 | 2.64 | 33% |
| crab | 4.0 | 0.83 | 71% |
| mackerel | 0.3 | 3.05 | 14% |
| anchovy | 2.0 | 2.1 | 44% |
| mollusks conch | 2.6 | 1.3 | 54% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 13.3 | 0.17 | 7% |
| spinach | 14.9 | 0.23 | 49% |
| chicory greens | 13.5 | 0.23 | 23% |
| watercress | 15.0 | 0.11 | 65% |
| coriander | 13.1 | 0.23 | 30% |
| beet greens | 12.3 | 0.22 | 35% |
| escarole | 11.4 | 0.19 | 24% |
| asparagus | 11.0 | 0.22 | 50% |
| mustard greens | 9.8 | 0.27 | 36% |
| parsley | 10.1 | 0.36 | 48% |
| lettuce | 10.3 | 0.15 | 50% |
| arugula | 10.0 | 0.25 | 45% |
| seaweed (laver) | 11.4 | 0.35 | 80% |
| chinese cabbage | 10.3 | 0.12 | 54% |
| broccoli | 9.3 | 0.35 | 50% |
| chard | 9.4 | 0.19 | 51% |
| chives | 9.2 | 0.3 | 48% |
| turnip greens | 9.0 | 0.29 | 44% |
| yeast extract spread | 8.6 | 1.85 | 59% |
| okra | 9.0 | 0.22 | 50% |
| zucchini | 8.6 | 0.17 | 40% |
| radicchio | 8.8 | 0.23 | 68% |
| celery | 7.5 | 0.18 | 50% |
| pickles | 7.0 | 0.12 | 40% |
| cucumber | 7.0 | 0.12 | 40% |
| alfalfa | 6.0 | 0.23 | 19% |
| amaranth leaves | 8.6 | 0.21 | 86% |
| banana pepper | 6.4 | 0.27 | 36% |
| white mushroom | 7.6 | 0.22 | 65% |
| brussel sprouts | 6.8 | 0.42 | 50% |
| cauliflower | 6.9 | 0.25 | 50% |
| portabella mushrooms | 6.8 | 0.29 | 55% |
| onions | 7.2 | 0.32 | 65% |
| collards | 5.8 | 0.33 | 37% |
| red peppers | 5.9 | 0.31 | 40% |
| cabbage | 6.5 | 0.23 | 55% |
| kale | 6.5 | 0.28 | 60% |
| summer squash | 5.8 | 0.19 | 45% |
| seaweed (wakame) | 6.9 | 0.45 | 79% |
| sunflower seeds | 1.2 | 5.46 | 15% |
| seaweed (kelp) | 6.1 | 0.43 | 77% |
| shiitake mushroom | 5.1 | 0.39 | 58% |
| jalapeno peppers | 4.2 | 0.27 | 37% |
| edamame | 3.7 | 1.21 | 41% |
| wheat bran | 3.0 | 2.16 | 38% |
| spirulina | 5.3 | 0.26 | 70% |
| radishes | 4.2 | 0.16 | 42% |
| sauerkraut | 4.0 | 0.19 | 39% |
| red cabbage | 4.5 | 0.29 | 55% |
| almonds | -0.2 | 6.07 | 15% |
| walnuts | -0.4 | 6.19 | 13% |
| almond butter | -0.3 | 6.14 | 16% |
| hazelnuts | -0.8 | 6.29 | 10% |
| mung beans | 4.8 | 0.19 | 74% |
| pumpkin | 4.8 | 0.2 | 76% |
| rhubarb | 3.9 | 0.21 | 55% |
| eggplant | 3.0 | 0.25 | 34% |
| pili nuts | -2.0 | 7.19 | 7% |
| snap beans | 3.8 | 0.15 | 58% |
| flax seed | -0.9 | 5.34 | 12% |
| pine nuts | -1.8 | 6.73 | 11% |
| peas | 3.8 | 0.42 | 65% |
| sesame butter | -1.0 | 5.86 | 21% |
| chayote | 2.8 | 0.24 | 40% |
| macadamia nuts | -2.4 | 7.18 | 6% |
| artichokes | 3.0 | 0.47 | 49% |
| brazil nuts | -2.1 | 6.59 | 9% |
macronutrients
The macronutrient split of Denis’s diet is shown in the chart below.
macro targets
While Denis’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) | 100 | 210 |
| fat (g) | 25 | 115 |
| carbs (g) | 0 | 125 |
| 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 Denis’s food log based on the harder to find 50% of the essential nutrients. Denis’s most nutrient dense day is June 29 2018 while his least nutrient-dense day is July 04 2018.
best and worst days
Denis’s food diary for the best and worst days are shown below for comparison. Denis 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) |
|---|---|
| Dark Chocolate Bar, 70%-85% Cacao | 90 |
| Bok Choy , Raw | 10 |
| Avocado, Black Skin, California Type | 167 |
| Scallions or Spring Onions, Tops and Bulb, Raw | 2 |
| Bacon, Pork | 37 |
| Figs, Fresh | 47 |
| Chicken Breast, Skin Removed Before Cooking | 389 |
| Oyster Mushrooms, Raw | 41 |
| Asparagus, Cooked from Fresh | 33 |
| Chinese Oyster Sauce | 8 |
| Soy Sauce, Low Sodium | 9 |
| Walnuts | 53 |
| Sesame Oil | 40 |
| Garlic, Cooked | 6 |
| Canola Oil | 20 |
| Maple Syrup, Pure | 26 |
| Goat Cheese, Soft | 60 |
| Black Pepper, Ground | 6 |
| Tomato Raw, Includes Cherry, Grape, Roma | 9 |
| White Wine, Other Types | 123 |
| Espresso, without Flavored Syrup | 5 |
| Scallions or Spring Onions, Tops and Bulb, Raw | 5 |
| Tip, Harzer Rolle | 124 |
| Dill Pickles | 6 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Espresso, without Flavored Syrup | 5 |
| Migros Bio, Magerquark | 306 |
| Pear, Fresh | 101 |
| Apple, Fresh, With Skin | 95 |
| Honey | 64 |
| Walnuts | 265 |
| Watermelon, Fresh | 23 |
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 maintenance
The meals listed below will provide more of the nutrients Denis is not getting in large quantities while also helping with his goal of nutrient dense maintenance.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- potassium caramel salted coffee
- roo burgers, asparagus, avo & cucumber
- broccoli, egg white, mackerel, oysters & sauerkraut
- lemon vegetables
- broccoli soup
- eggs, sardines, oysters & broccoli
- cauliflower & spinach soup
- cod, veggies & pickles
- Hulk green smoothie
- sautéed spinach with bacon
- cruciferous juice
- baked kale chips
- sautéed spinach & mushrooms
- salmon, chicory, sauerkraut & greens
- chicken breast, mushrooms, broccoli, spinach, asparagus
- eggs in a vege nest with ham
- zucchini & carrot fritters
- medium fat spinach omelette
- super salad with golden turmeric dressing
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- arugula, chicory, sauerkraut & prosciutto
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- Popeye bowl
- cauliflower soup
- arugula salad
- mango & zucchini lettuce wraps
- mushroom & asparagus egg white omelette with greens & ham
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances