recommended approach
The food and meal lists in this report have been tailored to help Tom get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.
| 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 Tom’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Tom 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 Tom’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 42% | |
| Calcium | 63% | |
| Vitamin B12 | 87% | |
| Zinc | 99% | |
| Leucine | 130% | |
| Methionine | 135% | |
| Lysine | 142% | |
| Niacin (B3) | 145% | |
| Valine | 146% | |
| Isoleucine | 149% | |
| Thiamin (B1) | 151% | |
| Vitamin E | 158% | |
| Panto Acid (B5) | 164% |
optimal foods for you
The foods listed below will provide Tom with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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 | 13.5 | 1.68 | 48% |
| lamb kidney | 14.6 | 1.12 | 52% |
| beef liver | 12.3 | 1.75 | 60% |
| veal liver | 11.8 | 1.92 | 55% |
| pork liver | 12.1 | 1.65 | 59% |
| chicken liver | 11.4 | 1.72 | 50% |
| beef kidney | 10.7 | 1.57 | 52% |
| veal | 10.5 | 1.51 | 65% |
| chicken breast | 10.1 | 1.48 | 60% |
| pork chops | 9.5 | 1.74 | 54% |
| pork shoulder | 9.2 | 1.62 | 56% |
| beef roast | 8.7 | 1.78 | 48% |
| leg ham | 8.8 | 1.65 | 56% |
| porterhouse steak (fat trimmed) | 9.2 | 1.45 | 50% |
| bison | 8.2 | 1.71 | 53% |
| ground pork | 7.9 | 1.85 | 54% |
| lamb heart | 8.4 | 1.61 | 48% |
| beef heart | 7.9 | 1.79 | 52% |
| ground beef (lean) | 8.5 | 1.44 | 60% |
| sirloin steak (lean) | 7.9 | 1.77 | 57% |
| rib eye fillet | 7.2 | 1.99 | 45% |
| chuck steak | 7.3 | 1.94 | 51% |
| cream cheese (low fat) | 8.9 | 1.05 | 76% |
| lamb shank | 6.7 | 1.96 | 48% |
| turkey liver | 6.8 | 1.89 | 47% |
| top round steak | 6.2 | 2.09 | 56% |
| lean pastrami | 8.4 | 0.95 | 72% |
| beef tripe | 8.2 | 1.03 | 55% |
| pork (lean) | 5.8 | 2.09 | 44% |
| roast beef | 5.4 | 2.19 | 38% |
| veal loin | 5.9 | 1.75 | 48% |
| roast pork | 5.1 | 1.99 | 41% |
| pork ribs | 4.7 | 2.16 | 39% |
| pork loin | 5.1 | 1.93 | 41% |
| chicken drumstick | 5.9 | 1.49 | 47% |
| turkey heart | 4.9 | 1.74 | 47% |
| egg white | 7.4 | 0.52 | 74% |
| gruyere cheese | -0.1 | 4.13 | 22% |
| lamb lungs | 6.5 | 0.95 | 58% |
| cheddar | 4.8 | 1.73 | 48% |
| lamb (lean) | 5.3 | 1.44 | 43% |
| elk | 4.3 | 1.93 | 44% |
| lamb sweetbread | 5.2 | 1.44 | 43% |
| swiss cheese | -0.1 | 3.93 | 22% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| cod | 10.9 | 2.9 | 71% |
| salmon | 11.5 | 1.56 | 52% |
| fish roe | 11.7 | 1.43 | 47% |
| crab | 12.7 | 0.83 | 71% |
| halibut | 11.8 | 1.11 | 66% |
| white fish | 11.3 | 1.08 | 70% |
| lobster | 11.4 | 0.89 | 71% |
| crayfish | 11.2 | 0.82 | 67% |
| pollock | 10.4 | 1.11 | 69% |
| tuna | 8.8 | 1.84 | 52% |
| rockfish | 10.3 | 1.09 | 66% |
| trout | 9.0 | 1.68 | 45% |
| shrimp | 9.9 | 1.19 | 69% |
| haddock | 9.8 | 1.16 | 71% |
| whiting | 9.6 | 1.16 | 66% |
| octopus | 8.4 | 1.64 | 71% |
| sturgeon | 9.0 | 1.35 | 49% |
| orange roughy | 9.4 | 1.05 | 70% |
| anchovy | 7.1 | 2.1 | 44% |
| welk | 5.7 | 2.75 | 82% |
| flounder | 9.6 | 0.86 | 57% |
| perch | 9.2 | 0.96 | 62% |
| clam | 8.0 | 1.42 | 73% |
| sardine | 5.0 | 2.08 | 38% |
| herring | 4.4 | 2.17 | 36% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 13.2 | 0.11 | 65% |
| spirulina | 11.6 | 0.26 | 70% |
| peanut butter | -0.6 | 5.9 | 18% |
| seaweed (laver) | 10.1 | 0.35 | 80% |
| spinach | 9.0 | 0.23 | 49% |
| sunflower seeds | -2.4 | 5.46 | 15% |
| yeast extract spread | 5.0 | 1.85 | 59% |
| pili nuts | -6.4 | 7.19 | 7% |
| egg noodles, enriched | -1.3 | 4.75 | 64% |
| almond butter | -4.3 | 6.14 | 16% |
| almonds | -4.2 | 6.07 | 15% |
| brazil nuts | -5.5 | 6.59 | 9% |
macronutrients
The macronutrient split of Tom’s diet is shown in the chart below.
protein
Tom’s protein intake is 0.9g/kg LBM or 76g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.
The table below shows how Tom’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 35 |
| RDI/sedentary | ~11% | 0.8 | 69 |
| typical | ~16% | 1.2 | 104 |
| minimum nutrient optimiser | ~24% | 1.8 | 120 |
| Tom | 12% | 0.88 | 76 |
macro targets
While Tom’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) | 120 | 280 |
| fat (g) | 35 | 165 |
| carbs (g) | 0 | 185 |
| energy (calories) | 2700 |
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 Tom’s food log based on the harder to find 50% of the essential nutrients. Tom’s most nutrient dense day is October 30 2017 while his least nutrient-dense day is October 29 2017.
best and worst days
Tom’s food diary for the best and worst days are shown below for comparison. Tom 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) |
|---|---|
| blueberry banana smoothie (TB12) | 317 |
| salmon burger with avocado (TB12) | 789 |
| potato and broccoli frittata (TB12) | 698 |
| green risotto with lemon cream (TB12) | 632 |
| blackberry acai smoothie (TB12) | 108 |
Worst Day
| food name | energy (kcal) |
|---|---|
| green juice (TB12) | 327 |
| pasta with creamy sauce (TB12) | 755 |
| green apple smoothie (TB12) | 252 |
| orange coconut smoothie (TB12) | 588 |
| avocado ice cream (TB12) | 529 |
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 athletic performance
The meals listed below will provide more of the nutrients Tom is not getting in large quantities while also helping with his goal of athletic performance.
- chicken liver mushroom pate
- eggs, sardines, oysters & broccoli
- Ahi tuna & asparagus
- seared tuna on bok choy
- Hulk green smoothie
- lean burgers, spinach & mushrooms
- pork loin in green salsa with cauliflower
- seared tuna with olive salsa
- tuna, salad & sprouts
- salmon, asparagus, spinach & mushroom
- salmon & salad bowl
- salmon, broccoli & vege
- turkey & spinach egg white omelette
- Popeye bowl
- halibut with mixed salad & seeds
- garlic & chilli prawns
- broccoli, egg whites, mackerel, mussels
- Ketogains protein pudding
- surf & turf
- roo burgers, asparagus, avo & cucumber
- broccoli soup
- spinach, cottage cheese & protein sludge
- shrimp fajitas taco
- pan fried fish, olive & tomato salad (lean)
- broccoli, egg white, mackerel, oysters & sauerkraut
- prawn & stir fry vege
- spicy sriracha shrimp & crispy cabbage
- beef, ham, broccoli & cauliflower
- quick tuna salad
- salmon, spinach, sauerkraut, cottage cheese & olives
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances