recommended approach
The food and meal lists in this report have been tailored to help Joel 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 Joel’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Joel 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 Joel’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin B12 | 0% | |
| Vitamin D | 8% | |
| Selenium | 59% | |
| Sodium | 64% | |
| Zinc | 67% | |
| Niacin (B3) | 84% | |
| Calcium | 90% | |
| Methionine | 95% | |
| Leucine | 118% | |
| Riboflavin (B2) | 122% | |
| Panto Acid (B5) | 123% | |
| Lysine | 128% | |
| Phosphorus | 129% |
optimal foods for you
The foods listed below will provide Joel 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 kidney | 14.4 | 1.12 | 52% |
| chicken liver | 12.7 | 1.72 | 50% |
| pork liver | 12.6 | 1.65 | 59% |
| beef liver | 12.5 | 1.75 | 60% |
| veal liver | 11.7 | 1.92 | 55% |
| lamb liver | 11.4 | 1.68 | 48% |
| beef kidney | 11.6 | 1.57 | 52% |
| turkey liver | 10.6 | 1.89 | 47% |
| turkey heart | 7.9 | 1.74 | 47% |
| chicken breast | 8.0 | 1.48 | 60% |
| beef roast | 6.9 | 1.78 | 48% |
| lamb heart | 6.9 | 1.61 | 48% |
| veal | 7.6 | 1.51 | 65% |
| pork chops | 6.9 | 1.74 | 54% |
| bison | 6.8 | 1.71 | 53% |
| porterhouse steak (fat trimmed) | 6.7 | 1.45 | 50% |
| pork shoulder | 6.6 | 1.62 | 56% |
| chuck steak | 6.1 | 1.94 | 51% |
| ground pork | 6.2 | 1.85 | 54% |
| rib eye fillet | 5.6 | 1.99 | 45% |
| sirloin steak (lean) | 6.3 | 1.77 | 57% |
| beef heart | 6.0 | 1.79 | 52% |
| ground beef (lean) | 6.5 | 1.44 | 60% |
| egg white | 7.6 | 0.52 | 74% |
| leg ham | 5.9 | 1.65 | 56% |
| roast beef | 4.2 | 2.19 | 38% |
| beef tripe | 5.6 | 1.03 | 55% |
| liver sausage | 1.9 | 3.31 | 12% |
| chicken drumstick | 4.8 | 1.49 | 47% |
| pork ribs | 3.7 | 2.16 | 39% |
| pork loin | 4.0 | 1.93 | 41% |
| lamb shank | 4.3 | 1.96 | 48% |
| roast pork | 3.8 | 1.99 | 41% |
| top round steak | 4.5 | 2.09 | 56% |
| lamb (lean) | 4.2 | 1.44 | 43% |
| lean pastrami | 6.0 | 0.95 | 72% |
| turkey gizzard | 4.8 | 1.55 | 57% |
| lamb lungs | 5.2 | 0.95 | 58% |
| cream cheese (low fat) | 6.0 | 1.05 | 76% |
| veal loin | 3.7 | 1.75 | 48% |
| beef rib eye steak | 2.4 | 2.48 | 32% |
| pork (lean) | 3.2 | 2.09 | 44% |
| turkey | 3.6 | 1.89 | 50% |
| lamb sweetbread | 3.3 | 1.44 | 43% |
| elk | 3.0 | 1.93 | 44% |
| lamb brains | 2.2 | 1.54 | 27% |
| ground turkey | 1.5 | 2.58 | 30% |
| turkey | 4.0 | 1.12 | 63% |
| swiss cheese | 0.0 | 3.93 | 22% |
| beef brisket | 1.7 | 2.44 | 37% |
| beef brains | 1.5 | 1.51 | 22% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| salmon | 9.4 | 1.56 | 52% |
| crab | 10.3 | 0.83 | 71% |
| halibut | 9.8 | 1.11 | 66% |
| cod | 8.7 | 2.9 | 71% |
| fish roe | 8.5 | 1.43 | 47% |
| lobster | 9.5 | 0.89 | 71% |
| rockfish | 8.9 | 1.09 | 66% |
| pollock | 9.0 | 1.11 | 69% |
| crayfish | 8.9 | 0.82 | 67% |
| anchovy | 6.9 | 2.1 | 44% |
| flounder | 8.1 | 0.86 | 57% |
| tuna | 7.2 | 1.84 | 52% |
| trout | 6.8 | 1.68 | 45% |
| sturgeon | 7.1 | 1.35 | 49% |
| octopus | 7.8 | 1.64 | 71% |
| shrimp | 8.0 | 1.19 | 69% |
| whiting | 7.8 | 1.16 | 66% |
| haddock | 8.0 | 1.16 | 71% |
| white fish | 8.0 | 1.08 | 70% |
| perch | 7.5 | 0.96 | 62% |
| sardine | 5.1 | 2.08 | 38% |
| oysters | 6.7 | 1.02 | 59% |
| clam | 7.1 | 1.42 | 73% |
| herring | 4.6 | 2.17 | 36% |
| mackerel | 3.0 | 3.05 | 14% |
| orange roughy | 6.9 | 1.05 | 70% |
| caviar | 3.6 | 2.64 | 33% |
| mussel | 6.2 | 0.86 | 63% |
| welk | 5.8 | 2.75 | 82% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| portabella mushrooms | 7.0 | 0.29 | 55% |
| white mushroom | 7.3 | 0.22 | 65% |
| watercress | 7.4 | 0.11 | 65% |
| yeast extract spread | 5.8 | 1.85 | 59% |
| alfalfa | 4.2 | 0.23 | 19% |
| spirulina | 6.5 | 0.26 | 70% |
| spinach | 5.3 | 0.23 | 49% |
| endive | 3.0 | 0.17 | 7% |
| seaweed (laver) | 6.5 | 0.35 | 80% |
| coriander | 3.9 | 0.23 | 30% |
| brazil nuts | -1.8 | 6.59 | 9% |
| wheat bran | 2.2 | 2.16 | 38% |
| peanut butter | -1.5 | 5.9 | 18% |
| shiitake mushroom | 4.0 | 0.39 | 58% |
macronutrients
The macronutrient split of Joel’s diet is shown in the chart below.
protein
Joel’s protein intake is 0.9g/kg LBM or 51g/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 Joel’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 | 22 |
| RDI/sedentary | ~11% | 0.8 | 45 |
| typical | ~16% | 1.2 | 67 |
| minimum nutrient optimiser | ~24% | 1.8 | 80 |
| Joel | 12% | 0.91 | 51 |
macro targets
While Joel’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) | 80 | 195 |
| fat (g) | 20 | 105 |
| carbs (g) | 0 | 120 |
| energy (calories) | 1750 |
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 Joel’s food log based on the harder to find 50% of the essential nutrients. Joel’s most nutrient dense day is June 10 2017 while his least nutrient-dense day is July 10 2017.
best and worst days
Joel’s food diary for the best and worst days are shown below for comparison. Joel 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) |
|---|---|
| high cruciferous juice (Joel Fuhrman) | 188 |
| high cruciferous juice (Joel Fuhrman) | 188 |
| Apple Bok Choy Salad (Joel Furhman) | 829 |
| tropical fruit salad (Joel Furhman) | 177 |
| refreshing sunrise juice (Joel Fuhrman) | 208 |
Worst Day
| food name | energy (kcal) |
|---|---|
| brocolli lentil soup (Joel Fuhrman) | 211 |
| Cinnamon Fruit Oatmeal (Joel Furhman) | 598 |
| walnut pear green salad (Joel Fuhrman) | 262 |
| chunky sweet potato stew (Joel Fuhrman) | 224 |
| wild berry hot breakfast (Joel Furhman) | 398 |
| broccoli and spinach micro salad (Joel Fuhrman) | 580 |
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 Joel is not getting in large quantities while also helping with his goal of nutrient dense maintenance.
- chicken liver mushroom pate
- eggs, sardines, oysters & broccoli
- Ahi tuna & asparagus
- lean burgers, spinach & mushrooms
- broccoli, egg white, mackerel, oysters & sauerkraut
- seared tuna on bok choy
- potassium caramel salted coffee
- tuna, salad & sprouts
- broccoli, egg whites, mackerel, mussels
- salmon & salad bowl
- seared tuna with olive salsa
- salmon, asparagus, spinach & mushroom
- roo burgers, asparagus, avo & cucumber
- halibut with mixed salad & seeds
- salmon, broccoli & vege
- Popeye bowl
- quick tuna salad
- quick fish salad with mussels
- liver & eggs
- chicken liver, eggs & greens
- green breakfast salad
- turkey & spinach egg white omelette
- pan fried fish, olive & tomato salad (lean)
- surf & turf
- prawn & stir fry vege
- salmon, spinach, sauerkraut, cottage cheese & olives
- shrimp fajitas taco
- garlic & chilli prawns
- salmon, chicory, sauerkraut & greens
- spicy sriracha shrimp & crispy cabbage
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances