recommended approach
The food and meal lists in this report have been tailored to help Amy 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 Amy’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Amy 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 Amy’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: hypothyroidism.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin K1 | 21% | |
| Vitamin C | 22% | |
| Vitamin E | 46% | |
| Calcium | 47% | |
| Manganese | 47% | |
| Magnesium | 65% | |
| Vitamin D | 77% | |
| Sodium | 78% | |
| Iron | 89% | |
| Potassium | 89% | |
| Folate | 98% | |
| Thiamin (B1) | 107% | |
| Phosphorus | 198% |
optimal foods for you
The foods listed below will provide Amy 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 |
|---|---|---|---|
| chicken liver | 3.3 | 1.72 | 50% |
| lamb kidney | 2.6 | 1.12 | 52% |
| beef tripe | 1.7 | 1.03 | 55% |
| 1.1 | 0.41 | 64% | |
| pork liver | 1.9 | 1.65 | 59% |
| lamb liver | 1.8 | 1.68 | 48% |
| lamb lungs | 1.2 | 0.95 | 58% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 4.3 | 1.3 | 54% |
| mussel | 3.1 | 0.86 | 63% |
| fish roe | 3.2 | 1.43 | 47% |
| oysters | 2.1 | 1.02 | 59% |
| caviar | 2.7 | 2.64 | 33% |
| crab | 1.1 | 0.83 | 71% |
| crayfish | 1.1 | 0.82 | 67% |
| octopus | 1.7 | 1.64 | 71% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 16.3 | 0.23 | 49% |
| watercress | 15.1 | 0.11 | 65% |
| beet greens | 15.0 | 0.22 | 35% |
| coriander | 15.0 | 0.23 | 30% |
| parsley | 14.8 | 0.36 | 48% |
| chicory greens | 14.4 | 0.23 | 23% |
| mustard greens | 14.4 | 0.27 | 36% |
| endive | 13.5 | 0.17 | 7% |
| chinese cabbage | 13.3 | 0.12 | 54% |
| chard | 13.3 | 0.19 | 51% |
| turnip greens | 13.4 | 0.29 | 44% |
| chives | 13.0 | 0.3 | 48% |
| arugula | 12.9 | 0.25 | 45% |
| lettuce | 12.8 | 0.15 | 50% |
| amaranth leaves | 12.1 | 0.21 | 86% |
| asparagus | 11.4 | 0.22 | 50% |
| escarole | 11.0 | 0.19 | 24% |
| broccoli | 10.2 | 0.35 | 50% |
| okra | 10.0 | 0.22 | 50% |
| onions | 9.9 | 0.32 | 65% |
| radicchio | 9.4 | 0.23 | 68% |
| kale | 9.3 | 0.28 | 60% |
| seaweed (laver) | 8.8 | 0.35 | 80% |
| seaweed (kelp) | 8.7 | 0.43 | 77% |
| cabbage | 8.1 | 0.23 | 55% |
| celery | 7.8 | 0.18 | 50% |
| collards | 7.9 | 0.33 | 37% |
| banana pepper | 7.7 | 0.27 | 36% |
| seaweed (wakame) | 7.8 | 0.45 | 79% |
| snap beans | 7.4 | 0.15 | 58% |
| sauerkraut | 7.2 | 0.19 | 39% |
| zucchini | 7.1 | 0.17 | 40% |
| cucumber | 7.0 | 0.12 | 40% |
| pickles | 7.0 | 0.12 | 40% |
| brussel sprouts | 7.1 | 0.42 | 50% |
| cauliflower | 6.9 | 0.25 | 50% |
| red peppers | 6.9 | 0.31 | 40% |
| summer squash | 6.7 | 0.19 | 45% |
| alfalfa | 6.5 | 0.23 | 19% |
| spirulina | 6.5 | 0.26 | 70% |
| yeast extract spread | 7.4 | 1.85 | 59% |
| peas | 6.3 | 0.42 | 65% |
| jalapeno peppers | 5.9 | 0.27 | 37% |
| mung beans | 5.6 | 0.19 | 74% |
| rhubarb | 5.5 | 0.21 | 55% |
| artichokes | 5.6 | 0.47 | 49% |
| pumpkin | 5.3 | 0.2 | 76% |
| red cabbage | 5.3 | 0.29 | 55% |
| butternut squash | 5.4 | 0.45 | 75% |
| radishes | 5.1 | 0.16 | 42% |
| lemongrass | 5.7 | 0.99 | 93% |
| pinto beans | 4.8 | 0.22 | 83% |
| winter squash | 4.7 | 0.4 | 69% |
| turnips | 4.5 | 0.21 | 51% |
| wheat bran | 5.6 | 2.16 | 38% |
| coconut water | 3.9 | 0.19 | 66% |
| white mushroom | 3.8 | 0.22 | 65% |
| beets | 3.7 | 0.43 | 70% |
| eggplant | 3.4 | 0.25 | 34% |
| mulberries | 3.2 | 0.43 | 74% |
| soybeans (sprouted) | 3.4 | 0.81 | 49% |
| leeks | 3.3 | 0.61 | 83% |
| portabella mushrooms | 2.9 | 0.29 | 55% |
| strawberries | 2.8 | 0.32 | 49% |
| edamame | 3.4 | 1.21 | 41% |
| blackberries | 2.7 | 0.43 | 27% |
| celeriac | 2.5 | 0.42 | 72% |
| chayote | 2.3 | 0.24 | 40% |
| shiitake mushroom | 2.4 | 0.39 | 58% |
| carrots | 2.3 | 0.41 | 64% |
| kiwifruit | 2.4 | 0.61 | 55% |
| boysenberries | 2.1 | 0.5 | 54% |
| cantaloupe | 1.9 | 0.34 | 70% |
| oat bran | 3.4 | 2.46 | 65% |
| jerusalem-artichokes | 2.0 | 0.73 | 87% |
| cowpeas | 2.1 | 1.16 | 68% |
| turnips | 1.4 | 0.22 | 61% |
| raspberries | 1.4 | 0.52 | 30% |
| lima beans | 1.8 | 1.13 | 70% |
| lentils | 1.8 | 1.16 | 64% |
| limes | 1.0 | 0.3 | 70% |
| grapefruit | 0.9 | 0.3 | 83% |
| tofu | 1.1 | 0.83 | 34% |
| oranges | 0.7 | 0.46 | 77% |
| honeydew melon | 0.5 | 0.36 | 66% |
macronutrients
The macronutrient split of Amy’s diet is shown in the chart below.
protein
Amy’s protein intake is 3.0g/kg LBM or 153g/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 Amy’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 20 |
| RDI/sedentary | ~11% | 0.8 | 41 |
| typical | ~16% | 1.2 | 61 |
| minimum nutrient optimiser | ~24% | 1.8 | 70 |
| Amy | 41% | 3.00 | 153 |
macro targets
While Amy’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) | 70 | 200 |
| fat (g) | 20 | 90 |
| carbs (g) | 0 | 110 |
| energy (calories) | 1550 |
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 Amy’s food log based on the harder to find 50% of the essential nutrients. Amy’s most nutrient dense day is January 03 2018 while her least nutrient-dense day is January 01 2018.
best and worst days
Amy’s food diary for the best and worst days are shown below for comparison. Amy 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) |
|---|---|
| Egg, Whole, Raw, Fresh | 180 |
| Beef, Variety Meats and By-Products, Liver, Cooked, Pan-Fried | 50 |
| Mushrooms, Raw | 22 |
| Avocado, Black Skin, California Type | 109 |
| Greek Yogurt, Dannon, Plain, Nonfat | 60 |
| Green Giant, Summer Sweet Peas, Frozen | 40 |
| Salmon, Atlantic, wild, cooked from fresh or frozen [Copy] | 69 |
| Spectrum, Organic Unrefined Coconut Oil | 180 |
| Zucchini, Raw | 31 |
| Pork, ground, 96% lean / 4% fat, cooked, pan-broiled | 89 |
| Mackerel, canned, drained, chicken of the sea | 175 |
| Greek Yogurt, Dannon, Plain, Nonfat | 15 |
| Carrots, Baby, Raw | 21 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Egg, Whole, Raw, Fresh | 180 |
| Avocado, Black Skin, California Type | 118 |
| Crown Prince, Skinless & Boneless Sardines In Olive Oil | 170 |
| Salami, Italian, Pork | 327 |
| Butter, Salted | 34 |
| Bertolli, Extra Virgin Olive Oil | 119 |
| Green Giant, Summer Sweet Peas, Frozen | 80 |
| Mushrooms, Raw | 25 |
| Beef, Variety Meats and By-Products, Liver, Cooked, Pan-Fried | 149 |
| Chicken Breast, Skin Removed Before Cooking | 49 |
| Caesar Dressing, Store Bought | 40 |
| Greek Yogurt, Dannon, Plain, Nonfat | 79 |
| Cheddar Jack Cheese Blend | 330 |
| Peanuts, Dry Roasted, Salted | 499 |
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 Amy is not getting in large quantities while also helping with her goal of fat loss.
- lemon vegetables
- optimised electrolyte mix
- lean burgers, spinach & mushrooms
- cod, veggies & pickles
- cauliflower & spinach soup
- sautéed spinach with bacon
- broccoli soup
- baked kale chips
- Hulk green smoothie
- chicken liver mushroom pate
- quick fish salad with mussels
- cruciferous juice
- green juice
- quinoa stuffed peppers
- sautéed spinach & mushrooms
- salmon & salad bowl
- potassium caramel salted coffee
- roast turmeric cauliflower
- medium fat spinach omelette
- halibut with mixed salad & seeds
- parsley & spinach salad
- mango & zucchini lettuce wraps
- cauliflower soup
- arugula, chicory, sauerkraut & prosciutto
- arugula salad
- eggs in a vege nest with ham
- chicken breast, mushrooms, broccoli, spinach, asparagus
- Popeye bowl
- salmon, chicory, sauerkraut & greens
- sautéed spinach with bacon & egg
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances