The food and meal lists in this report have been tailored to help Diana 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 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 |
The chart below shows the micronutrients provided by Diana’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Diana 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.
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.
Going forward, we want to prioritise the micronutrients that Diana’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Calcium | 43% | |
Vitamin E | 55% | |
Iron | 71% | |
Magnesium | 90% | |
Potassium | 93% | |
Sodium | 94% | |
Vitamin D | 99% | |
Folate | 104% | |
Vitamin C | 122% | |
Manganese | 124% | |
Panto Acid (B5) | 136% | |
Phosphorus | 136% | |
Zinc | 221% |
The foods listed below will provide Diana 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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
chicken liver | 5.8 | 1.72 | 50% |
veal liver | 5.0 | 1.92 | 55% |
pork liver | 4.7 | 1.65 | 59% |
beef liver | 4.3 | 1.75 | 60% |
lamb kidney | 3.9 | 1.12 | 52% |
beef tripe | 2.4 | 1.03 | 55% |
lamb lungs | 2.0 | 0.95 | 58% |
lamb liver | 2.4 | 1.68 | 48% |
turkey liver | 2.4 | 1.89 | 47% |
beef kidney | 1.5 | 1.57 | 52% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
oysters | 4.2 | 1.02 | 59% |
fish roe | 3.4 | 1.43 | 47% |
crab | 2.8 | 0.83 | 71% |
mussel | 2.8 | 0.86 | 63% |
mollusks conch | 2.7 | 1.3 | 54% |
lobster | 1.8 | 0.89 | 71% |
octopus | 2.2 | 1.64 | 71% |
crayfish | 1.6 | 0.82 | 67% |
trout | 1.7 | 1.68 | 45% |
sturgeon | 0.9 | 1.35 | 49% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
chicory greens | 12.1 | 0.23 | 23% |
spinach | 11.9 | 0.23 | 49% |
coriander | 11.8 | 0.23 | 30% |
endive | 11.6 | 0.17 | 7% |
parsley | 11.4 | 0.36 | 48% |
amaranth leaves | 11.2 | 0.21 | 86% |
watercress | 10.5 | 0.11 | 65% |
beet greens | 10.2 | 0.22 | 35% |
chinese cabbage | 9.9 | 0.12 | 54% |
escarole | 9.9 | 0.19 | 24% |
seaweed (laver) | 10.0 | 0.35 | 80% |
arugula | 9.9 | 0.25 | 45% |
mustard greens | 9.8 | 0.27 | 36% |
chard | 9.5 | 0.19 | 51% |
turnip greens | 9.3 | 0.29 | 44% |
chives | 9.0 | 0.3 | 48% |
asparagus | 8.4 | 0.22 | 50% |
broccoli | 8.1 | 0.35 | 50% |
lettuce | 8.0 | 0.15 | 50% |
radicchio | 7.7 | 0.23 | 68% |
seaweed (kelp) | 7.5 | 0.43 | 77% |
cauliflower | 6.8 | 0.25 | 50% |
celery | 6.4 | 0.18 | 50% |
red peppers | 6.5 | 0.31 | 40% |
onions | 6.5 | 0.32 | 65% |
seaweed (wakame) | 6.3 | 0.45 | 79% |
banana pepper | 6.1 | 0.27 | 36% |
okra | 5.9 | 0.22 | 50% |
sauerkraut | 5.9 | 0.19 | 39% |
kale | 5.7 | 0.28 | 60% |
jalapeno peppers | 5.5 | 0.27 | 37% |
alfalfa | 5.4 | 0.23 | 19% |
zucchini | 5.3 | 0.17 | 40% |
pickles | 5.1 | 0.12 | 40% |
cucumber | 5.1 | 0.12 | 40% |
pumpkin | 5.0 | 0.2 | 76% |
radishes | 4.9 | 0.16 | 42% |
snap beans | 4.9 | 0.15 | 58% |
white mushroom | 4.8 | 0.22 | 65% |
peas | 4.8 | 0.42 | 65% |
collards | 4.7 | 0.33 | 37% |
lemongrass | 5.0 | 0.99 | 93% |
summer squash | 4.5 | 0.19 | 45% |
cabbage | 4.5 | 0.23 | 55% |
mung beans | 4.2 | 0.19 | 74% |
portabella mushrooms | 4.3 | 0.29 | 55% |
yeast extract spread | 5.3 | 1.85 | 59% |
brussel sprouts | 4.1 | 0.42 | 50% |
rhubarb | 3.9 | 0.21 | 55% |
spirulina | 3.6 | 0.26 | 70% |
shiitake mushroom | 3.6 | 0.39 | 58% |
butternut squash | 3.6 | 0.45 | 75% |
artichokes | 3.5 | 0.47 | 49% |
turnips | 3.3 | 0.21 | 51% |
red cabbage | 3.2 | 0.29 | 55% |
winter squash | 3.2 | 0.4 | 69% |
beets | 3.0 | 0.43 | 70% |
pinto beans | 2.7 | 0.22 | 83% |
eggplant | 2.7 | 0.25 | 34% |
chayote | 2.5 | 0.24 | 40% |
mulberries | 2.6 | 0.43 | 74% |
blackberries | 2.5 | 0.43 | 27% |
strawberries | 2.3 | 0.32 | 49% |
leeks | 2.0 | 0.61 | 83% |
carrots | 1.8 | 0.41 | 64% |
edamame | 2.3 | 1.21 | 41% |
kiwifruit | 1.9 | 0.61 | 55% |
celeriac | 1.6 | 0.42 | 72% |
boysenberries | 1.7 | 0.5 | 54% |
coconut water | 1.5 | 0.19 | 66% |
cantaloupe | 1.3 | 0.34 | 70% |
soybeans (sprouted) | 1.6 | 0.81 | 49% |
turnips | 1.1 | 0.22 | 61% |
limes | 1.1 | 0.3 | 70% |
raspberries | 1.1 | 0.52 | 30% |
jerusalem-artichokes | 1.2 | 0.73 | 87% |
grapefruit | 0.7 | 0.3 | 83% |
carambola | 0.6 | 0.31 | 56% |
apricots | 0.6 | 0.48 | 71% |
gooseberries | 0.4 | 0.44 | 52% |
The macronutrient split of Diana’s diet is shown in the chart below.
While Diana’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 | 180 |
fat (g) | 15 | 70 |
carbs (g) | 0 | 80 |
energy (calories) | 1250 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
The chart below shows a comparison of the nutrient density of Diana’s food log based on the harder to find 50% of the essential nutrients. Diana’s most nutrient dense day is January 30 2019 while her least nutrient-dense day is February 04 2019.
Diana’s food diary for the best and worst days are shown below for comparison. Diana 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 Whites Only, Cooked | 52 |
Eggs, Cooked | 78 |
Ground Turkey, Extra Lean, Fat Free | 43 |
Tomato Sauce | 7 |
Spinach, Raw | 7 |
Tuna, Canned, Light, Water Pack, No Salt, Drained | 99 |
Metagenics, UltraGI Replenish, Chocolate Flavor | 150 |
Beef Steak, Rib Eye, No Visible Fat Eaten | 347 |
Green Beans, Cooked from Fresh | 44 |
Tossed Salad, Plain, without Dressing | 8 |
Primal Kitchen, Lemon Turmeric, Avocado Oil | 25 |
Pomegranate, Fresh, Arils-Seed/Juice Sacs | 18 |
Carrots, Raw | 21 |
Pumpkin or Squash Seeds, Shelled, Unsalted | 42 |
Greek Yogurt, Plain, Nonfat | 72 |
Chia Seeds | 49 |
Beef liver | 54 |
Cheddar Cheese, Natural | 57 |
Worst Day
food name | energy (kcal) |
---|---|
Egg Whites Only, Cooked | 52 |
Eggs, Cooked | 78 |
Spinach, Raw | 7 |
Applegate Naturals, sausage patty, breakfast, chicken & apple, frozen | 60 |
Pork Roast, Shoulder, Fresh, No Visible Fat Eaten | 286 |
Spinach, Raw | 14 |
Hemp seeds, hulled | 55 |
Pumpkin or Squash Seeds, Shelled, Unsalted | 42 |
Mushrooms, Cooked from Fresh | 8 |
Coleslaw, Plain, Mayo Dressing | 115 |
Chicken Wing, Skin Eaten | 366 |
Pomegranate, Fresh, Arils-Seed/Juice Sacs | 9 |
Dark Chocolate Bar, 70%-85% Cacao | 65 |
Red Star, Nutritional Yeast | 30 |
Cheddar Cheese, Natural | 115 |
Udi's, Whole Grain, Gluten Free Bread | 70 |
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)
The meals listed below will provide more of the nutrients Diana is not getting in large quantities while also helping with her goal of fat loss.
NOTE: these recipes are not optimized for your allergies/intolerances