recommended approach
The food and meal lists in this report have been tailored to help Joe get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss and being paleo.
| 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 Joe’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Joe 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 Joe’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: hypertension, inflammation, low testosterone.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin E | 27% | |
| Calcium | 36% | |
| Potassium | 45% | |
| Vitamin A | 68% | |
| Phosphorus | 77% | |
| Magnesium | 89% | |
| Iron | 97% | |
| Sodium | 140% | |
| Folate | 141% | |
| Valine | 142% | |
| Leucine | 144% | |
| Isoleucine | 164% | |
| Omega-3 | 177% |
optimal foods for you
The foods listed below will provide Joe with the nutrients that he is currently not getting in large amounts while also aligning with his 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 |
|---|---|---|---|
| pork liver | 8.9 | 1.65 | 59% |
| chicken liver | 8.8 | 1.72 | 50% |
| beef liver | 7.9 | 1.75 | 60% |
| veal liver | 7.3 | 1.92 | 55% |
| lamb kidney | 6.0 | 1.12 | 52% |
| lamb lungs | 5.4 | 0.95 | 58% |
| lamb liver | 5.7 | 1.68 | 48% |
| egg white | 4.7 | 0.52 | 74% |
| beef tripe | 4.9 | 1.03 | 55% |
| chicken breast | 5.0 | 1.48 | 60% |
| veal | 4.8 | 1.51 | 65% |
| porterhouse steak (fat trimmed) | 4.1 | 1.45 | 50% |
| beef heart | 4.2 | 1.79 | 52% |
| beef kidney | 4.0 | 1.57 | 52% |
| ground beef (lean) | 3.8 | 1.44 | 60% |
| turkey liver | 4.0 | 1.89 | 47% |
| beef roast | 3.8 | 1.78 | 48% |
| bison | 3.7 | 1.71 | 53% |
| lamb heart | 3.6 | 1.61 | 48% |
| leg ham | 3.4 | 1.65 | 56% |
| pork shoulder | 3.2 | 1.62 | 56% |
| sirloin steak (lean) | 3.3 | 1.77 | 57% |
| pork chops | 3.1 | 1.74 | 54% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 6.7 | 0.83 | 71% |
| crayfish | 6.7 | 0.82 | 67% |
| orange roughy | 5.6 | 1.05 | 70% |
| haddock | 5.7 | 1.16 | 71% |
| fish roe | 5.8 | 1.43 | 47% |
| halibut | 5.5 | 1.11 | 66% |
| octopus | 5.9 | 1.64 | 71% |
| lobster | 5.2 | 0.89 | 71% |
| pollock | 5.4 | 1.11 | 69% |
| rockfish | 5.3 | 1.09 | 66% |
| whiting | 5.3 | 1.16 | 66% |
| white fish | 5.2 | 1.08 | 70% |
| shrimp | 5.1 | 1.19 | 69% |
| cod | 6.2 | 2.9 | 71% |
| perch | 4.6 | 0.96 | 62% |
| clam | 4.8 | 1.42 | 73% |
| flounder | 4.3 | 0.86 | 57% |
| mussel | 3.6 | 0.86 | 63% |
| salmon | 3.7 | 1.56 | 52% |
| oysters | 2.9 | 1.02 | 59% |
| anchovy | 3.5 | 2.1 | 44% |
| sturgeon | 2.8 | 1.35 | 49% |
| mollusks conch | 2.7 | 1.3 | 54% |
| tuna | 3.1 | 1.84 | 52% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 14.7 | 0.23 | 49% |
| watercress | 14.1 | 0.11 | 65% |
| seaweed (laver) | 14.2 | 0.35 | 80% |
| turnip greens | 13.4 | 0.29 | 44% |
| chinese cabbage | 12.0 | 0.12 | 54% |
| chard | 11.5 | 0.19 | 51% |
| coriander | 11.2 | 0.23 | 30% |
| amaranth leaves | 11.1 | 0.21 | 86% |
| chicory greens | 10.1 | 0.23 | 23% |
| parsley | 10.2 | 0.36 | 48% |
| arugula | 10.0 | 0.25 | 45% |
| mustard greens | 9.9 | 0.27 | 36% |
| lettuce | 9.6 | 0.15 | 50% |
| endive | 9.5 | 0.17 | 7% |
| chives | 9.4 | 0.3 | 48% |
| spirulina | 9.2 | 0.26 | 70% |
| beet greens | 9.0 | 0.22 | 35% |
| asparagus | 8.5 | 0.22 | 50% |
| escarole | 7.6 | 0.19 | 24% |
| kale | 6.3 | 0.28 | 60% |
| broccoli | 5.7 | 0.35 | 50% |
| alfalfa | 5.4 | 0.23 | 19% |
| radicchio | 5.1 | 0.23 | 68% |
| onions | 5.1 | 0.32 | 65% |
| collards | 5.0 | 0.33 | 37% |
| seaweed (wakame) | 4.6 | 0.45 | 79% |
| peas | 4.1 | 0.42 | 65% |
| okra | 4.0 | 0.22 | 50% |
| banana pepper | 4.0 | 0.27 | 36% |
| rhubarb | 3.8 | 0.21 | 55% |
| pumpkin | 3.8 | 0.2 | 76% |
| white mushroom | 3.8 | 0.22 | 65% |
| celery | 3.6 | 0.18 | 50% |
| mung beans | 3.5 | 0.19 | 74% |
| seaweed (kelp) | 3.7 | 0.43 | 77% |
| cauliflower | 3.4 | 0.25 | 50% |
| lemongrass | 3.7 | 0.99 | 93% |
| portabella mushrooms | 3.1 | 0.29 | 55% |
| artichokes | 3.2 | 0.47 | 49% |
| jalapeno peppers | 3.0 | 0.27 | 37% |
| red peppers | 3.0 | 0.31 | 40% |
| brussel sprouts | 3.0 | 0.42 | 50% |
| zucchini | 2.6 | 0.17 | 40% |
| sauerkraut | 2.4 | 0.19 | 39% |
| snap beans | 2.4 | 0.15 | 58% |
| yeast extract spread | 3.7 | 1.85 | 59% |
| butternut squash | 2.4 | 0.45 | 75% |
| pinto beans | 2.2 | 0.22 | 83% |
| mulberries | 2.3 | 0.43 | 74% |
| cucumber | 2.0 | 0.12 | 40% |
| pickles | 2.0 | 0.12 | 40% |
| winter squash | 2.0 | 0.4 | 69% |
macronutrients
The macronutrient split of Joe’s diet is shown in the chart below.
protein
Joe’s protein intake is 1.7g/kg LBM or 100g/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 Joe’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 | 23 |
| RDI/sedentary | ~11% | 0.8 | 46 |
| typical | ~16% | 1.2 | 69 |
| minimum nutrient optimiser | ~24% | 1.8 | 80 |
| Joe | 39% | 1.74 | 100 |
macro targets
While Joe’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 | 200 |
| fat (g) | 25 | 100 |
| carbs (g) | 0 | 65 |
| energy (calories) | 1500 |
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 Joe’s food log based on the harder to find 50% of the essential nutrients. Joe’s most nutrient dense day is July 30 2018 while his least nutrient-dense day is July 28 2018.
best and worst days
Joe’s food diary for the best and worst days are shown below for comparison. Joe 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) |
|---|---|
| Vitamins | 14 |
| Tuna, Canned, White Albacore, Water Pack, Drained, Not Rinsed | 83 |
| Tesco, Romaine Hearts | 7 |
| Eggs, Cooked | 155 |
| Beef Steak, Flank, No Visible Fat Eaten | 160 |
| Hanover, Riced Steam-in-bag Cauliflower | 22 |
| Avocado, Black Skin, California Type | 142 |
| Brie Cheese | 407 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Vitamins | 14 |
| Lono Life, Beef Bone Broth | 49 |
| Pederson's, Uncured Beef Hot Dogs, No Sugar Added | 120 |
| Eggs, Cooked | 205 |
| Tomato Raw, Includes Cherry, Grape, Roma | 14 |
| Trident Seafoods, Alaskan Salmon Burger | 170 |
| Cabbage, Green, Cooked | 18 |
| Butter, Salted | 51 |
| Broccoli, Cooked from Frozen | 14 |
| Kerrygold Original Cheddar | 222 |
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 Joe is not getting in large quantities while also helping with his goal of fat loss.
- Hulk green smoothie
- cod, veggies & pickles
- lemon vegetables
- chicken liver mushroom pate
- broccoli soup
- lean burgers, spinach & mushrooms
- spinach, cottage cheese & protein sludge
- sautéed spinach with bacon
- medium fat spinach omelette
- cauliflower & spinach soup
- Popeye bowl
- turkey & spinach egg white omelette
- Ketogains protein pudding
- low fat spinach muffins
- chicken breast, mushrooms, broccoli, spinach, asparagus
- PSMF green smoothie
- egg white omelette
- cruciferous juice
- potassium caramel salted coffee
- garlic & chilli prawns
- tuna, salad & sprouts
- sautéed spinach & mushrooms
- prawn & stir fry vege
- mango & zucchini lettuce wraps
- surf & turf
- eggs in a vege nest with ham
- baked kale chips
- salmon, chicory, sauerkraut & greens
- salted caramel protein coffee
- sautéed spinach with bacon & egg
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances