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 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 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 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 Sandra’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: inflammation, headaches, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 4% | |
| Folate | 15% | |
| Vitamin E | 16% | |
| Iron | 17% | |
| Magnesium | 21% | |
| Manganese | 22% | |
| Copper | 24% | |
| Calcium | 25% | |
| Phosphorus | 31% | |
| Thiamin (B1) | 32% | |
| Vitamin C | 32% | |
| Potassium | 35% | |
| Zinc | 36% | |
| Omega-3 | 57% | |
| Cystine | 64% | |
| Vitamin B12 | 42% | |
| Vitamin B6 | 42% | |
| Vitamin B3 (Niacin) | 49% | |
| Vitamin B2 (Riboflavin) | 80% | |
| Vitamin A | 198% | |
| Selenium | 54% |
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 & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| beef brains | 241.9 | 1.51 | 22% |
| liver sausage | 144.4 | 3.31 | 13% |
| headcheese | -299.8 | 1.57 | 20% |
| lamb brains | 215.4 | 1.54 | 27% |
| sweetbread | -427.1 | 3.18 | 12% |
| whole egg | 233.9 | 1.43 | 30% |
| cream cheese | -339.7 | 3.50 | 11% |
| liverwurst | -19.3 | 3.26 | 16% |
| ham | 1.5 | 1.49 | 29% |
| liver pate | -262.0 | 3.19 | 16% |
| lamb liver | 2081.0 | 1.68 | 48% |
| feta cheese | -149.9 | 2.64 | 22% |
| goat cheese | -360.7 | 2.64 | 21% |
| camembert | -215.2 | 3.00 | 21% |
| frankfurter | -766.6 | 2.90 | 17% |
| egg yolk | -714.5 | 2.75 | 18% |
| turkey | -98.5 | 2.21 | 28% |
| pork sausage | -262.3 | 3.25 | 20% |
| brie | -270.5 | 3.34 | 19% |
| greek yogurt | -2.1 | 0.97 | 37% |
| pork stomach, cooked | -229.2 | 1.57 | 32% |
| knackwurst | -957.8 | 3.07 | 16% |
| meatballs | -764.6 | 2.86 | 19% |
| bratwurst | -749.8 | 3.33 | 16% |
| beef tripe | -216.9 | 0.94 | 38% |
| beef sausage | -665.6 | 3.32 | 18% |
| sour cream (light) | -1180.6 | 1.36 | 26% |
| salami | -354.4 | 3.78 | 18% |
| ricotta | -912.1 | 1.74 | 27% |
| blue cheese | -272.7 | 3.53 | 21% |
| muenster cheese | -301.7 | 3.68 | 21% |
| monterey cheese | -290.8 | 3.73 | 21% |
| lamb (lean) | 504.5 | 1.44 | 43% |
| turkey liver | 1222.3 | 1.89 | 47% |
| ground beef, 80/20 | -1.5 | 2.70 | 31% |
| sandwich spread, pork | -308.2 | 2.35 | 30% |
| Poultry salad sandwich spread | -238.3 | 2.00 | 33% |
| lamb kidney | 1162.8 | 1.12 | 52% |
| bologna | -1902.7 | 3.10 | 11% |
| veal liver | 2034.9 | 1.92 | 55% |
| swiss cheese | -189.2 | 3.93 | 22% |
| scrapple, pork | -120.7 | 2.13 | 34% |
| colby | -319.9 | 3.94 | 21% |
| edam cheese | -376.6 | 3.57 | 23% |
| pork loin | 395.1 | 1.93 | 41% |
| ground turkey | -326.1 | 2.58 | 30% |
| sour cream | -2636.6 | 1.98 | 13% |
| roast ham | 218.9 | 1.78 | 41% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 3644.7 | 1.43 | 47% |
| mackerel | 174.2 | 3.05 | 14% |
| sardine | 756.5 | 2.08 | 38% |
| caviar | 481.4 | 2.64 | 33% |
| salmon | 1670.6 | 1.56 | 52% |
| herring | 139.9 | 2.17 | 36% |
Plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 47.0 | 0.17 | 7% |
| olives | -14.4 | 1.45 | 3% |
| alfalfa | 62.3 | 0.23 | 19% |
| chicory greens | 92.5 | 0.23 | 23% |
| escarole | 191.2 | 0.19 | 24% |
| avocado | -892.9 | 1.60 | 8% |
| blackberries | 94.2 | 0.43 | 27% |
| coriander | 15.1 | 0.23 | 30% |
| corn bran | -586.4 | 2.24 | 12% |
| raspberries | -12.6 | 0.52 | 30% |
| banana pepper | 294.2 | 0.27 | 36% |
| beet greens | 122.2 | 0.22 | 35% |
| collards | 369.7 | 0.33 | 37% |
| eggplant | 40.3 | 0.25 | 35% |
| mustard greens | 218.1 | 0.27 | 36% |
| jalapeno peppers | 177.7 | 0.27 | 37% |
| wheat bran | 1593.5 | 2.16 | 38% |
| sauerkraut | 102.8 | 0.19 | 39% |
| red peppers | 336.4 | 0.31 | 40% |
| zucchini | 233.3 | 0.17 | 40% |
| pickles | 92.8 | 0.12 | 40% |
| cucumber | 92.8 | 0.12 | 40% |
| tofu | -46.9 | 0.83 | 34% |
| turnip greens | 607.1 | 0.29 | 44% |
| chayote | 91.5 | 0.24 | 41% |
| spinach | 863.3 | 0.23 | 49% |
| edamame | 692.1 | 1.21 | 41% |
| radishes | 74.4 | 0.16 | 43% |
| summer squash | 196.9 | 0.19 | 45% |
| arugula | 30.5 | 0.25 | 45% |
| sunflower seeds | 384.4 | 5.46 | 15% |
| parsley | 294.1 | 0.36 | 48% |
| coconut meat | -1596.8 | 3.54 | 10% |
| asparagus | 339.4 | 0.22 | 50% |
| artichokes | 349.1 | 0.47 | 49% |
| celery | 164.4 | 0.18 | 50% |
| brussel sprouts | 297.2 | 0.42 | 50% |
| okra | 192.5 | 0.22 | 50% |
| lettuce | 67.9 | 0.15 | 50% |
| cauliflower | 186.2 | 0.25 | 50% |
| chives | 12.1 | 0.30 | 48% |
macronutrients
The macronutrient split of Sandra’s diet is shown in the chart below.
macro targets
While Sandra’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 | 185 |
| fat (g) | 20 | 75 |
| carbs (g) | 0 | 60 |
| 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.
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 21 2020 while her least nutrient-dense day is January 15 2020.
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.
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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 Sandra is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- optimised electrolyte mix
- coffee with cream & stevia
- bulletproof coffee
- keto coconut porridge
- primal egg coffee
- zucchini pasta w/ pesto
- post ranch inn salad
- keto flaxseed porridge
- spinach & flax microwave muffin
- Charlie's pancakes
- watercress pesto
- red cabbage salad
- creamy seafood bisque
- spinach & pine nut salad with creamy bacon dressing
- avocado feta salad
- chocolate fudge
- muffin in a mug
- semifreddo
- Waldorf salad
- broccoli salad
- grilled portabella mushrooms
- flax bread
- arugula salad with olive oil, lemon, & parmesan cheese
- guacamole
- pesto
- blueberry macadamia nut waffles
- healthy Nutella
- pumpkin spice muffins
- grilled asparagus salad
- baked avocado & ricotta
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances