recommended approach
The food and meal lists in this report have been tailored to help Sandra 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 Sandra’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Sandra 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 nutrient ratios in your diet. The Nutrient Optimiser uses these micronutrient ratios to make sure that it does not prioritise nutrients that would drive micronutrient imbalances. Get more info in this article.
nutrients to prioritise
Going forward, we want to prioritise the nutrients that Sandra’s current diet is not providing in large quantities. The table below shows the nutrients that Sandra is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above. We also want to prioritise nutrients that are below 500% DRI for your specific condition: hypertension, inflammation, headaches, fibromyalgia, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 10% | |
| Manganese | 36% | |
| Magnesium | 49% | |
| Iron | 51% | |
| Vitamin E | 52% | |
| Folate | 55% | |
| Sodium | 55% | |
| Phosphorus | 58% | |
| Potassium | 58% | |
| Thiamin (B1) | 58% | |
| Panto Acid (B5) | 77% | |
| Calcium | 81% | |
| Valine | 86% |
optimal foods for you
The foods listed below will provide Sandra 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 |
|---|---|---|---|
| spinach | 14.6 | 0.23 | 49% |
| basil | 13.8 | 0.23 | 47% |
| watercress | 13.1 | 0.11 | 65% |
| coriander | 13.0 | 0.23 | 30% |
| endive | 12.9 | 0.17 | 7% |
| chicory greens | 12.3 | 0.23 | 23% |
| seaweed (laver) | 12.0 | 0.35 | 80% |
| asparagus | 11.8 | 0.22 | 50% |
| chard | 11.2 | 0.19 | 51% |
| lettuce | 11.1 | 0.15 | 50% |
| arugula | 11.1 | 0.25 | 45% |
| parsley | 11.1 | 0.36 | 48% |
| beet greens | 11.0 | 0.22 | 35% |
| amaranth leaves | 10.8 | 0.21 | 86% |
| escarole | 10.7 | 0.19 | 24% |
| turnip greens | 10.8 | 0.29 | 44% |
| chinese cabbage | 10.3 | 0.12 | 54% |
| dill (fresh) | 10.5 | 0.43 | 59% |
| spirulina | 10.2 | 0.26 | 70% |
| chives | 10.2 | 0.30 | 48% |
| seaweed (wakame) | 10.2 | 0.45 | 79% |
| broccoli | 9.6 | 0.35 | 50% |
| mustard greens | 9.0 | 0.27 | 36% |
| radicchio | 8.7 | 0.23 | 68% |
| yeast extract spread | 9.7 | 1.85 | 59% |
| alfalfa | 8.3 | 0.23 | 19% |
| seaweed (kelp) | 8.3 | 0.43 | 77% |
| okra | 8.1 | 0.22 | 50% |
| cauliflower | 8.0 | 0.25 | 50% |
| white mushroom | 7.9 | 0.22 | 65% |
| celery | 7.8 | 0.18 | 50% |
| peas | 8.0 | 0.42 | 65% |
| zucchini | 7.5 | 0.17 | 40% |
| portabella mushrooms | 7.6 | 0.29 | 55% |
| jalapeno peppers | 7.2 | 0.27 | 37% |
| snap beans | 7.0 | 0.15 | 58% |
| mung beans | 6.9 | 0.19 | 74% |
| banana pepper | 6.7 | 0.27 | 36% |
| chicken liver | 7.7 | 1.72 | 50% |
| onions | 6.5 | 0.32 | 65% |
| wheat bran | 7.9 | 2.16 | 38% |
| summer squash | 6.2 | 0.19 | 45% |
| kale | 6.2 | 0.28 | 60% |
| pinto beans | 6.1 | 0.22 | 83% |
| sauerkraut | 6.0 | 0.19 | 39% |
| pumpkin | 5.9 | 0.20 | 76% |
| cucumber | 5.7 | 0.12 | 40% |
| pickles | 5.7 | 0.12 | 40% |
| lamb kidney | 6.4 | 1.12 | 52% |
| lemongrass | 6.2 | 0.99 | 93% |
| shiitake mushroom | 5.7 | 0.39 | 58% |
| tarragon | 7.6 | 2.95 | 62% |
| artichokes | 5.7 | 0.47 | 49% |
| brussel sprouts | 5.6 | 0.42 | 50% |
| mussel | 6.0 | 0.86 | 63% |
| butternut squash | 5.6 | 0.45 | 75% |
| paprika | 7.4 | 2.82 | 27% |
| red peppers | 5.3 | 0.31 | 40% |
| collards | 5.2 | 0.33 | 37% |
| thyme | 7.1 | 2.76 | 34% |
| fish roe | 6.0 | 1.43 | 47% |
| winter squash | 5.2 | 0.40 | 69% |
| radishes | 5.0 | 0.16 | 43% |
| eggplant | 4.9 | 0.25 | 35% |
| pork liver | 6.0 | 1.65 | 59% |
| lamb liver | 5.9 | 1.68 | 48% |
| beef liver | 5.8 | 1.75 | 60% |
| turnips | 4.5 | 0.21 | 51% |
| cabbage | 4.5 | 0.23 | 55% |
| crab | 4.9 | 0.83 | 71% |
| marjoram | 6.3 | 2.71 | 31% |
| cloves | 6.3 | 2.74 | 35% |
| sage | 6.6 | 3.15 | 26% |
| soybeans (sprouted) | 4.8 | 0.81 | 49% |
| chayote | 4.2 | 0.24 | 41% |
| curry powder | 6.5 | 3.25 | 13% |
| red cabbage | 4.0 | 0.29 | 55% |
| crayfish | 4.4 | 0.82 | 67% |
| veal liver | 5.2 | 1.92 | 55% |
| trout | 4.9 | 1.68 | 45% |
| turmeric | 6.0 | 3.12 | 61% |
| beef kidney | 4.8 | 1.57 | 52% |
| lobster | 4.2 | 0.89 | 71% |
| mollusks conch | 4.5 | 1.30 | 54% |
| rhubarb | 3.6 | 0.21 | 55% |
| caviar | 5.5 | 2.64 | 33% |
| blackberries | 3.8 | 0.43 | 27% |
| beef tripe | 4.2 | 1.03 | 55% |
| beets | 3.7 | 0.43 | 70% |
| coconut water | 3.4 | 0.19 | 66% |
| halibut | 4.0 | 1.11 | 66% |
| octopus | 4.3 | 1.64 | 71% |
| saffron | 5.4 | 3.10 | 75% |
| sturgeon | 4.0 | 1.35 | 49% |
| salmon | 4.1 | 1.56 | 52% |
| rockfish | 3.8 | 1.09 | 66% |
| oat bran | 4.7 | 2.46 | 65% |
| pepper | 4.7 | 2.51 | 57% |
| oysters | 3.6 | 1.02 | 59% |
| edamame | 3.7 | 1.21 | 41% |
macronutrients
The macronutrient split of Sandra’s diet is shown in the chart below.
protein
Sandra’s protein intake is 1.8g/kg LBM or 89g/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 Sandra’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 | 40 |
| typical | ~16% | 1.2 | 60 |
| minimum nutrient optimiser | ~24% | 1.8 | 90 |
| Sandra | 28% | 1.77 | 89 |
macro targets
The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide. Sandra’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets be a useful starting point.
| macros | lower limit | upper limit |
|---|---|---|
| protein (g) | 90 | 180 |
| fat (g) | 20 | 98 |
| carbs (g) | 0 | 95 |
| energy (calories) | 542 | 1359 |
These initial recommendations are based on theoretical calorie intakes. Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
Sandra’s food diary indicates she is eating 1424 calories per day with an insulin load of 106g/day and with 30% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Sandra’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.
| approach | % insulinogenic | insulin load (g) | net carbs (g) |
|---|---|---|---|
| typical SAD | 54% | 338 | 281 |
| average optimiser | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| Sandra | 30% | 106 | 57 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Sandra’s food log based on the harder to find 50% of the essential nutrients. Sandra’s most nutrient dense day is January 15 2019 while her least nutrient-dense day is January 20 2019.
best and worst days
Sandra’s food diary for the best and worst days are shown below for comparison. Sandra should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.
Best Day
| food name | energy (kcal) |
|---|---|
| Coffee, Prepared From Grounds | 7 |
| Lucerne, Coffee Cream, 18% | 150 |
| Tuna, Canned, White Albacore, Water Pack, Drained, Not Rinsed | 170 |
| Super Salad - no protein | 76 |
| Hemp seeds, hulled | 28 |
| Organic Traditions, Black Sesame Seeds | 48 |
| Sunpork, Slow Cooked Pork Belly | 200 |
| Raw Egg | 136 |
| Egg Whites Only, Cooked | 118 |
| Spinach, Raw | 7 |
| Butter, Salted | 51 |
| Kale, Raw or Blanched, Marinated in Oil Mixture | 3 |
| Parsley, Fresh | 1 |
| Cottage cheese, Lowfat, 2% Fat | 46 |
| Old Dutch Tortilla Chips, Arriba Nacho Cheese | 204 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Lucerne, Coffee Cream, 18% | 60 |
| Coffee, Prepared From Grounds | 7 |
| Avalon, Organic Milk Whipping Cream | 300 |
| Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough | 190 |
| Almonds, Raw | 107 |
| Molson Canadian 67, Light Beer | 350 |
| Mott's, Clamato | 60 |
| Pistachio Nuts, Roasted, Salted | 132 |
| Green Beans, String Beans, Canned, Drained | 14 |
| Sunpork, Slow Cooked Pork Belly | 334 |
| Boom Chicka Pop, Sea Salt Popcorn, Prepopped | 108 |
diet log analysis
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 Sandra is not getting in large quantities while also helping with her goal of fat loss.
- medium fat omelette
- lower fat scrambled eggs
- spinach, capsicum, oysters, egg white & mackerel
- spinach, egg white, salmon & sauerkraut
- spinach, egg whites, anchovies and mackerel
- chicken, spinach, mushrooms, asparagus and broccoli
- spinach with mushrooms
- scrambled eggs / omelette (full fat)
- roo burgers, spinach and mushrooms
- spinach, sardines, egg white, oysters and sauerkraut
- turkey and spinach omelette
- chicken drumsticks with spinach and mushrooms
- steak, spinach, bok choy, beetroot dip and olives
- Sauteed spinach with bacon
- cruciferous juice
- bitter salad greens - no olive oil
- spinach, capsicum, oysters, egg & mackerel
- cauliflower and spinach soup
- fat loss protein pudding
- broccoli, egg whites, mackerel and mussels
- kangaroo, spinach and tomato
- potassium caramel coffee
- Grilled Asparagus Salad
- egg white omelette
- garlic prawns, spinach, and pine nuts
- salmon, broccoli and purple cabbage
- Diana's tuna salad with less oil
- spinach, egg and oysters
- steak, bacon and spinach
- anchovies, spinach and egg breakfast bowl
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances