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.
| 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: high estrogen, inflammation, methylation, headaches, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 5% | |
| Vitamin E | 22% | |
| Calcium | 23% | |
| Zinc | 35% | |
| Iron | 36% | |
| Panto Acid (B5) | 47% | |
| Phosphorus | 47% | |
| Valine | 47% | |
| Leucine | 48% | |
| Potassium | 52% | |
| Isoleucine | 55% | |
| Methionine | 57% | |
| Folate | 58% |
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 . 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 | 10.5 | 1.12 | 52% |
| chicken liver | 10.8 | 1.72 | 50% |
| pork liver | 10.6 | 1.65 | 59% |
| beef liver | 9.8 | 1.75 | 60% |
| veal liver | 9.9 | 1.92 | 55% |
| cream cheese (low fat) | 7.8 | 1.05 | 76% |
| beef tripe | 7.3 | 1.03 | 55% |
| lamb liver | 7.6 | 1.68 | 48% |
| egg white | 6.3 | 0.52 | 74% |
| beef kidney | 7.3 | 1.57 | 52% |
| lean pastrami | 6.6 | 0.95 | 72% |
| lamb lungs | 6.5 | 0.95 | 58% |
| veal | 7.0 | 1.51 | 65% |
| chicken breast | 7.0 | 1.48 | 60% |
| ground beef (lean) | 6.7 | 1.44 | 60% |
| porterhouse steak (fat trimmed) | 6.4 | 1.45 | 50% |
| beef heart | 6.6 | 1.79 | 52% |
| beef roast | 6.4 | 1.78 | 48% |
| lamb heart | 6.1 | 1.61 | 48% |
| bison | 6.2 | 1.71 | 53% |
| sirloin steak (lean) | 5.6 | 1.77 | 57% |
| pork chops | 5.4 | 1.74 | 54% |
| leg ham | 5.3 | 1.65 | 56% |
| chuck steak | 5.5 | 1.94 | 51% |
| pork shoulder | 5.1 | 1.62 | 56% |
| lamb shank | 5.3 | 1.96 | 48% |
| rib eye fillet | 5.3 | 1.99 | 45% |
| ground pork | 4.6 | 1.85 | 54% |
| lamb sweetbread | 4.2 | 1.44 | 43% |
| cottage cheese (low fat) | 3.4 | 0.81 | 62% |
| turkey liver | 4.5 | 1.89 | 47% |
| top round steak | 4.7 | 2.09 | 56% |
| chicken drumstick | 3.7 | 1.49 | 47% |
| turkey | 3.3 | 1.12 | 63% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 10.5 | 0.83 | 71% |
| crayfish | 9.3 | 0.82 | 67% |
| lobster | 9.3 | 0.89 | 71% |
| white fish | 8.9 | 1.08 | 70% |
| halibut | 8.8 | 1.11 | 66% |
| fish roe | 9.0 | 1.43 | 47% |
| rockfish | 8.2 | 1.09 | 66% |
| pollock | 7.5 | 1.11 | 69% |
| haddock | 7.6 | 1.16 | 71% |
| flounder | 7.2 | 0.86 | 57% |
| whiting | 7.4 | 1.16 | 66% |
| orange roughy | 7.3 | 1.05 | 70% |
| salmon | 7.8 | 1.56 | 52% |
| shrimp | 7.2 | 1.19 | 69% |
| octopus | 7.5 | 1.64 | 71% |
| perch | 6.7 | 0.96 | 62% |
| cod | 8.6 | 2.9 | 71% |
| trout | 6.5 | 1.68 | 45% |
| sturgeon | 6.1 | 1.35 | 49% |
| clam | 6.1 | 1.42 | 73% |
| oysters | 5.2 | 1.02 | 59% |
| mussel | 4.6 | 0.86 | 63% |
| anchovy | 4.9 | 2.1 | 44% |
| tuna | 4.5 | 1.84 | 52% |
| welk | 5.1 | 2.75 | 82% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| seaweed (laver) | 14.7 | 0.35 | 80% |
| spinach | 13.7 | 0.23 | 49% |
| watercress | 13.3 | 0.11 | 65% |
| turnip greens | 11.6 | 0.29 | 44% |
| spirulina | 11.0 | 0.26 | 70% |
| coriander | 10.7 | 0.23 | 30% |
| endive | 10.1 | 0.17 | 7% |
| amaranth leaves | 9.7 | 0.21 | 86% |
| chinese cabbage | 9.4 | 0.12 | 54% |
| chard | 9.4 | 0.19 | 51% |
| chicory greens | 9.4 | 0.23 | 23% |
| arugula | 9.3 | 0.25 | 45% |
| parsley | 8.7 | 0.36 | 48% |
| asparagus | 8.3 | 0.22 | 50% |
| escarole | 7.9 | 0.19 | 24% |
| mustard greens | 7.9 | 0.27 | 36% |
| alfalfa | 7.7 | 0.23 | 19% |
| chives | 7.4 | 0.3 | 48% |
| lettuce | 7.3 | 0.15 | 50% |
| beet greens | 6.9 | 0.22 | 35% |
| white mushroom | 6.2 | 0.22 | 65% |
| portabella mushrooms | 5.5 | 0.29 | 55% |
| radicchio | 5.3 | 0.23 | 68% |
| broccoli | 5.4 | 0.35 | 50% |
| seaweed (wakame) | 4.7 | 0.45 | 79% |
| mung beans | 4.2 | 0.19 | 74% |
| cauliflower | 4.1 | 0.25 | 50% |
| seaweed (kelp) | 4.2 | 0.43 | 77% |
| banana pepper | 4.1 | 0.27 | 36% |
| yeast extract spread | 5.4 | 1.85 | 59% |
| okra | 3.8 | 0.22 | 50% |
| onions | 3.7 | 0.32 | 65% |
| rhubarb | 3.6 | 0.21 | 55% |
| lemongrass | 4.0 | 0.99 | 93% |
| artichokes | 3.4 | 0.47 | 49% |
| peas | 3.3 | 0.42 | 65% |
| kale | 3.2 | 0.28 | 60% |
| celery | 2.8 | 0.18 | 50% |
| zucchini | 2.6 | 0.17 | 40% |
| tofu | 3.0 | 0.83 | 34% |
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 | 180 |
| fat (g) | 20 | 60 |
| carbs (g) | 0 | 95 |
| energy (calories) | 1300 |
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 April 18 2019 while her least nutrient-dense day is April 19 2019.
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) |
|---|---|
| Bojangles', french fries, seasoned | 150 |
| bojangles fried chicken filet - no biscuit | 235 |
| Sloppy Joe's | 266 |
| Mashed Potatoes, Prepared from Fresh | 268 |
| GT's Synergy Organic Kombucha, Trilogy, Classic | 30 |
| Beef burrito, with beans | 317 |
| Chicken burrito, with cheese | 255 |
| Strawberries, Fresh | 49 |
| Angel food cake, white or flavored, from mix | 139 |
| Whipped Cream, Sweetened | 44 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Bojangles', french fries, seasoned | 150 |
| Bojangles', breakfast sandwich, cajun chicken fillet, with biscuit | 570 |
| Sloppy Joe's | 133 |
| Mashed Potatoes, Prepared from Fresh | 134 |
| Frozen pizza, meat, thin white crust | 183 |
| USDA Choice, Beef Ribeye Steak, Boneless | 290 |
| Baked Potato, Plain, Skin not Eaten | 122 |
| Country Crock, spread, tub | 100 |
| Sour Cream | 57 |
| Tossed salad, with cheese, without dressing | 66 |
| French Dressing, Store Bought | 107 |
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
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.
- eggs, sardines, oysters & broccoli
- lean burgers, spinach & mushrooms
- chicken liver mushroom pate
- Hulk green smoothie
- cod, veggies & pickles
- lemon vegetables
- spinach, cottage cheese & protein sludge
- potassium caramel salted coffee
- broccoli soup
- turkey & spinach egg white omelette
- Ketogains protein pudding
- Popeye bowl
- broccoli, egg white, mackerel, oysters & sauerkraut
- halibut with mixed salad & seeds
- chicken breast, mushrooms, broccoli, spinach, asparagus
- medium fat spinach omelette
- surf & turf
- tuna, salad & sprouts
- prawn & stir fry vege
- roo burgers, asparagus, avo & cucumber
- salmon, broccoli & vege
- pan fried fish, olive & tomato salad (lean)
- garlic & chilli prawns
- sautéed spinach with bacon
- low fat spinach muffins
- PSMF green smoothie
- quick tuna salad
- salmon, asparagus, spinach & mushroom
- quick mackerel salad
- salted caramel protein coffee
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances