Free Food Lists and Nutritional Optimisation Quickstart Guide

We’ve created Optimised Food Lists to suit just about any situation or goal, and to ensure you get off the right start in your nutritional optimisation journey we’ve created a free Nutritional Optimisation Quickstart Guide to help you put Your Optimal Food List into practice

The Nutrient Optimiser algorithm uses a quantitative multi-criteria analysis to rank foods and meals to suit an individual’s needs and goals using:

  • nutrient density (i.e. nutrients per calorie), 
  • satiety (i.e. the degree to which a particular food will make you feel full with fewer calories), and 
  • insulin load (i.e. foods that promote more stable blood sugars and insulin levels).

These food lists are grouped into three categories in the tables below:

  • goals – common goals such as fat loss, diabetes management and popular nutritional approaches such as low carb, keto, vegan, and carnivore;   
  • conditions – foods that provide more of the nutrients that are associated with common health concerns; and   
  • nutrients – targeting a specific vitamin or mineral.   

These food lists are designed to be as simple as possible with popular foods that you will recognise and enjoy while precisely suiting your context and goals.  

The tables below show the nutrient score and nutrient fingerprint (like the example shown below).  You can compare the micronutrient and macronutrients profile of the food lists before you make your choice.  

The Quickstart Guide will introduce you to our unique Nutriental Optimisation Framework to give you the best chance of success with the minimum amount of effort.    

To get your free copy of your Optimal Food List and the Nutritional Optimisation Quickstart Guide now, simply click on the name of your preferred nutritional approach/goal/condition/nutrient in the left-hand column of the tables below.  

Goals 

The foods list bundles listed below cater for different goals and preferences.  

approachND fingerprint
maximum nutrient density 97%fingerprint
lean bulking/bodybuilder94%fingerprint
nutrient dense (maintenance)92%fingerprint
fat loss90%fingerprint
blood sugar & fat loss86%fingerprint
common deficiencies85%fingerprint
bivalve vegan81%fingerprint
maximum satiety 81%fingerprint
pescatarian78%fingerprint
blood sugar/diabetes 74%fingerprint
low carb (nutrient dense)70%fingerprint
carnivore (nutrient dense)66%fingerprint
high carb (nutrient dense)63%fingerprint
plant based (nutrient dense)60%fingerprint
plant based (maintenance)58%fingerprint
nutrient dense (maintenance)58%fingerprint
athlete/bulking/growth 56%fingerprint
carnivore (maintenance)48%fingerprint
ketogenic 45%fingerprint

Conditions 

The food lists below emphasise the nutrients that are related to various common conditions.  

approachND fingerprint
fibromyalgia96%fingerprint
depression94%fingerprint
osteoarthritis94%fingerprint
PMS94%fingerprint
osteoporosis94%fingerprint
fatigue91%fingerprint
multiple sclerosis91%fingerprint
cognition90%fingerprint
dyslipidemia89%fingerprint
gut health89%fingerprint
female fertility 89%fingerprint
asthma86%fingerprint
sleep/insomnia86%fingerprint
male fertility85%fingerprint
mitochondrial boosters85%fingerprint
ADHD84%fingerprint
estrogen dominance84%fingerprint
acne84%fingerprint
autism83%fingerprint
gout83%fingerprint
hypothyroidism83%fingerprint
anxiety82%fingerprint
hypertension81%fingerprint
allergies 81%fingerprint
arthritis78%fingerprint
pregnancy78%fingerprint
low oxalate76%fingerprint
low testosterone75%fingerprint
gestational diabetes68%fingerprint

Nutrients

These food lists provide more of individual essential nutrients. 

approachND scorefingerprint
Niacin91%fingerprint
Phosphorus90%fingerprint
Zinc88%fingerprint
Riboflavin84%fingerprint
Selenium83%fingerprint
Vitamin B1282%fingerprint
Pantothenic acid81%fingerprint
Thiamine81%fingerprint
Iron80%fingerprint
Vitamin B679%fingerprint
Vitamin E79%fingerprint
choline78%fingerprint
Copper77%fingerprint
Folate76%fingerprint
Magnesium74%fingerprint
Vitamin A71%fingerprint
Potassium70%fingerprint
Calcium70%fingerprint
Sodium70%fingerprint
omega 369%fingerprint
Vitamin K168%fingerprint
Manganese67%manganese
Vitamin C62%fingerprint
Vitamin D58%fingerprint

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