recommended approach
The food and meal lists in this report have been tailored to help Mario 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 with a low insulin load diet.
| 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 Mario’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Mario 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 Mario’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: asthma, depression, fatigue.
| nutrient | % DRI | prioritize |
|---|---|---|
| Histidine | 0% | |
| Isoleucine | 0% | |
| Leucine | 0% | |
| Lysine | 0% | |
| Methionine | 0% | |
| Phenylalanine | 0% | |
| Threonine | 0% | |
| Tryptophan | 0% | |
| Tyrosine | 0% | |
| Valine | 0% | |
| Cystine | 3% | |
| Omega-3 | 18% | |
| Potassium | 37% |
optimal foods for you
The foods listed below will provide Mario with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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 |
|---|---|---|---|
| porterhouse steak (fat trimmed) | 19.0 | 1.45 | 50% |
| lamb kidney | 18.3 | 1.12 | 52% |
| chicken breast | 21.3 | 1.48 | 60% |
| beef roast | 16.7 | 1.78 | 48% |
| veal | 20.7 | 1.51 | 65% |
| lamb heart | 14.9 | 1.61 | 48% |
| leg ham | 17.8 | 1.65 | 56% |
| pork shoulder | 17.8 | 1.62 | 56% |
| ground pork | 17.2 | 1.85 | 54% |
| egg white | 20.9 | 0.52 | 74% |
| rib eye fillet | 14.0 | 1.99 | 45% |
| lamb liver | 14.5 | 1.68 | 48% |
| pork chops | 16.5 | 1.74 | 54% |
| lamb sweetbread | 11.9 | 1.44 | 43% |
| roast beef | 11.8 | 2.19 | 38% |
| lamb shank | 14.9 | 1.96 | 48% |
| chicken drumstick | 13.4 | 1.49 | 47% |
| beef tripe | 14.9 | 1.03 | 55% |
| beef kidney | 14.5 | 1.57 | 52% |
| chuck steak | 14.8 | 1.94 | 51% |
| bison | 14.7 | 1.71 | 53% |
| beef heart | 14.2 | 1.79 | 52% |
| chicken liver | 12.8 | 1.72 | 50% |
| roast pork | 10.2 | 1.99 | 41% |
| lamb (lean) | 9.4 | 1.44 | 43% |
| pork liver | 15.3 | 1.65 | 59% |
| pork (lean) | 10.8 | 2.09 | 44% |
| veal loin | 11.6 | 1.75 | 48% |
| beef brains | 1.8 | 1.51 | 22% |
| pork loin | 9.4 | 1.93 | 41% |
| pork ribs | 9.2 | 2.16 | 39% |
| sirloin steak (lean) | 14.4 | 1.77 | 57% |
| lamb lungs | 13.0 | 0.95 | 58% |
| lamb brains | 3.3 | 1.54 | 27% |
| ground beef (lean) | 14.2 | 1.44 | 60% |
| whole egg | 3.7 | 1.43 | 30% |
| beef liver | 14.6 | 1.75 | 60% |
| veal liver | 13.3 | 1.92 | 55% |
| top round steak | 13.6 | 2.09 | 56% |
| cheddar | 9.7 | 1.73 | 48% |
| headcheese | -0.8 | 1.57 | 20% |
| bologna | -0.7 | 3.1 | 11% |
| beef rib eye steak | 4.9 | 2.48 | 32% |
| elk | 7.3 | 1.93 | 44% |
| liver sausage | -0.7 | 3.31 | 12% |
| sour cream (light) | -0.4 | 1.36 | 26% |
| roast ham | 5.6 | 1.78 | 41% |
| lean pastrami | 14.7 | 0.95 | 72% |
| lamb chop | 7.3 | 2.34 | 42% |
| chicken | 4.7 | 2.19 | 36% |
| bratwurst | 0.4 | 3.33 | 16% |
| cottage cheese with fruit | 7.1 | 0.97 | 52% |
| meatballs | -0.2 | 2.86 | 19% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| flounder | 20.8 | 0.86 | 57% |
| halibut | 23.7 | 1.11 | 66% |
| fish roe | 17.7 | 1.43 | 47% |
| salmon | 19.6 | 1.56 | 52% |
| rockfish | 22.9 | 1.09 | 66% |
| whiting | 23.1 | 1.16 | 66% |
| pollock | 23.9 | 1.11 | 69% |
| perch | 20.6 | 0.96 | 62% |
| white fish | 23.0 | 1.08 | 70% |
| crayfish | 21.1 | 0.82 | 67% |
| haddock | 23.2 | 1.16 | 71% |
| lobster | 21.5 | 0.89 | 71% |
| crab | 21.3 | 0.83 | 71% |
| trout | 13.8 | 1.68 | 45% |
| sturgeon | 14.3 | 1.35 | 49% |
| tuna | 16.0 | 1.84 | 52% |
| shrimp | 20.2 | 1.19 | 69% |
| orange roughy | 20.3 | 1.05 | 70% |
| cod | 23.1 | 2.9 | 71% |
| anchovy | 11.9 | 2.1 | 44% |
| sardine | 8.3 | 2.08 | 38% |
| mackerel | 1.8 | 3.05 | 14% |
| herring | 7.5 | 2.17 | 36% |
| clam | 17.1 | 1.42 | 73% |
| octopus | 15.9 | 1.64 | 71% |
| caviar | 4.9 | 2.64 | 33% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| alfalfa | 4.0 | 0.23 | 19% |
| olives | -0.8 | 1.45 | 3% |
| endive | -2.1 | 0.17 | 7% |
| spirulina | 19.7 | 0.26 | 70% |
| turnip greens | 9.9 | 0.29 | 44% |
| watercress | 15.3 | 0.11 | 65% |
| spinach | 9.7 | 0.23 | 49% |
| coriander | 1.8 | 0.23 | 30% |
| tofu | 4.2 | 0.83 | 34% |
| corn bran | -0.8 | 2.24 | 12% |
| blackberries | 0.2 | 0.43 | 27% |
| chicory greens | -1.7 | 0.23 | 23% |
| banana pepper | 1.7 | 0.27 | 36% |
| mustard greens | 1.8 | 0.27 | 36% |
| seaweed (laver) | 17.1 | 0.35 | 80% |
| raspberries | -0.1 | 0.52 | 30% |
| escarole | -3.9 | 0.19 | 24% |
macronutrients
The macronutrient split of Mario’s diet is shown in the chart below.
macro targets
While Mario’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) | 100 | 215 |
| fat (g) | 25 | 55 |
| carbs (g) | 0 | 40 |
| energy (calories) | 1050 |
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 Mario’s food log based on the harder to find 50% of the essential nutrients. Mario’s most nutrient dense day is August 05 2020 while his least nutrient-dense day is August 07 2020.
best and worst days
Mario’s food diary for the best and worst days are shown below for comparison. Mario 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) |
|---|---|
| Morning Coffee | 6 |
| Natural, Australian light tasty cheese | 131 |
| Coles, Vegan, 8 Vegetable Dim Sims | 222 |
| Chicken Breast, Skin Removed Before Cooking | 260 |
| Carrots, Cooked From Fresh | 10 |
| Pumpkin, Cooked from Fresh | 9 |
| Broccoli, Cooked From Fresh | 9 |
| Ham, Slice without Bone, Cured, No Visible Fat Eaten | 122 |
| Dairy Farmers, Skim Milk | 84 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Morning Coffee | 6 |
| Morning Coffee | 6 |
| Morning Coffee | 6 |
| Ham, Slice without Bone, Cured, No Visible Fat Eaten | 73 |
| Zucchini, Cooked from Fresh | 3 |
| Beef, Fillet Steak, Grilled, Lean | 453 |
| Carrots, Cooked From Fresh | 12 |
| Beets, Raw | 21 |
| Gravox, Pepper Finishing Sauce | 32 |
| Pumpkin, Cooked from Fresh | 15 |
| Broccoli, Cooked From Fresh | 5 |
| Well Naturally, Creamy Milk Bar | 260 |
| Dairy Farmers, Skim Milk | 84 |
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 & blood sugar control
The meals listed below will provide more of the nutrients Mario is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- salted caramel protein coffee
- turkey & spinach egg white omelette
- Ahi tuna & asparagus
- shrimp fajitas taco
- green Hulk omelette with chicken
- Popeye bowl
- spicy sriracha shrimp & crispy cabbage
- beef, ham, broccoli & cauliflower
- carne asada burrito
- steak, mushrooms & asparagus
- surf & turf
- seared tuna on bok choy
- Ketogains protein pudding
- spinach stuffed chicken breast
- PSMF Flan
- smoked salmon with watercress
- steak & eggs
- PSMF green smoothie
- prawn & stir fry vege
- steak, tomato, egg & spinach
- salmon, asparagus, spinach & mushroom
- mackerel & spinach omelette
- broccoli, egg whites, mackerel, mussels
- salmon, broccoli & vege
- green omelette
- strawberry protein fluff
- pork loin in green salsa with cauliflower
- salmon, spinach, sauerkraut, cottage cheese & olives
- low fat mackerel & spinach omelette
- chinese prawn & cabbage stir fry
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances