Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jim get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management 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 Jim’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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.

Omega-6 : Omega-3
1.7
Zinc : Copper
23.2
Potassium : Sodium
2.4
Calcium : Magnesium
2.5
Iron : Copper
15.1
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jim’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: depression, fatigue, low testosterone.

nutrient % DRI prioritize
Manganese 17%
Sodium 20%
Vitamin C 37%
Magnesium 45%
Potassium 52%
Calcium 57%
Thiamin (B1) 57%
Vitamin E 69%
Copper 77%
Folate 78%
Vitamin D 99%
Iron 117%
Phosphorus 117%
Cystine 455%
Vitamin K 316%
Vitamin B-12 382%
Vitamin B-6 154%
Pantothenic acid (B5) 131%
Niacin (B3) 144%
Riboflavin (B2) 176%
Vitamin A 252%
Selenium 302%
Zinc 119%

optimal foods for you

The foods listed below will provide Jim with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . 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
liver sausage 502.2 3.31 13%
sweetbread -346.2 3.18 12%
cream cheese -324.9 3.50 11%
liverwurst 89.0 3.26 16%
liver pate -189.2 3.19 16%
headcheese -241.5 1.57 20%
beef brains 50.6 1.51 22%
bologna -1567.3 3.10 11%
egg yolk -330.6 2.75 18%
frankfurter -681.3 2.90 17%
knackwurst -839.7 3.07 16%
bratwurst -619.2 3.33 16%
brie -247.8 3.34 19%
salami -332.1 3.78 18%
pork sausage -246.3 3.25 20%
beef sausage -603.3 3.32 18%
camembert -207.8 3.00 21%
feta cheese -153.6 2.64 22%
goat cheese -320.6 2.64 21%
meatballs -744.5 2.86 19%
lamb brains 105.9 1.54 27%
sour cream -2571.4 1.98 13%
pork ribs -908.7 3.61 18%
muenster cheese -324.9 3.68 21%
monterey cheese -311.9 3.73 21%
blue cheese -270.2 3.53 21%
lamb -2476.4 6.39 5%
whole egg 389.0 1.43 30%
colby -335.8 3.94 21%
blood sausage -1871.4 3.79 14%
cheddar cheese -515.0 4.10 20%
swiss cheese -227.3 3.93 22%
chorizo -959.1 4.55 17%
lamb rib -1052.3 3.61 19%
gruyere cheese -262.9 4.13 22%
ham 16.8 1.49 29%
pepperoni -1798.6 5.04 13%
edam cheese -419.6 3.57 23%
duck -1567.7 3.37 18%
turkey -82.4 2.21 28%
gouda cheese -420.8 3.56 24%
limburger cheese -1619.4 3.27 19%
ricotta -912.8 1.74 27%
sour cream (light) -1175.5 1.36 26%
t-bone steak -653.6 2.94 26%
pork stomach, cooked -148.0 1.57 32%
ground beef, 80/20 -1.1 2.70 31%
sandwich spread, pork -266.6 2.35 30%
cream -4821.9 3.40 6%
ground turkey -318.5 2.58 30%
ground beef -453.3 2.48 30%
beef loin -443.6 2.78 30%
ground beef 70/30 -582.5 2.77 30%
beef rib eye steak -127.2 2.48 33%
lamb leg -372.4 2.58 31%
Poultry salad sandwich spread -211.7 2.00 33%
beef tenderloin steak -391.7 2.73 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 80.8 3.05 14%
fish roe 3083.2 1.43 47%
caviar 369.3 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
olives -12.7 1.45 3%
endive 50.5 0.17 7%
avocado -892.6 1.60 8%
corn bran -467.4 2.24 12%
alfalfa 72.6 0.23 19%
sunflower seeds 1094.9 5.46 15%
chicory greens 94.6 0.23 23%
escarole 216.3 0.19 24%
brazil nuts -91.3 6.59 9%
coconut meat -1475.5 3.54 10%
hazelnuts -330.8 6.29 10%
flax seed -562.5 5.34 12%
blackberries 90.1 0.43 27%
coconut milk -2904.7 2.30 9%
coriander 15.3 0.23 30%
raspberries -6.8 0.52 30%
peanut butter -197.8 5.90 18%
sesame seeds -1729.0 6.31 10%
coconut cream -3615.9 3.30 8%
sesame butter -13.7 5.86 21%
beet greens 111.9 0.22 35%
almonds -1280.3 6.07 15%
pili nuts -2534.5 7.19 7%
pumpkin seeds -733.1 5.59 19%
eggplant 17.3 0.25 35%
banana pepper 251.3 0.27 36%
wheat bran 1539.1 2.16 38%
collards 380.9 0.33 37%
mustard greens 196.6 0.27 36%
jalapeno peppers 159.9 0.27 37%
tofu -110.1 0.83 34%
pecans -3402.8 6.91 6%
pine nuts -2555.1 6.73 11%

macronutrients

The macronutrient split of Jim’s diet is shown in the chart below.

macro targets

While Jim’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) 90 225
fat (g) 30 115
carbs (g) 0 50
energy (calories) 1600

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

Jim’s food diary indicates he is eating 1102 calories per day with an insulin load of 82g/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 Jim’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
Jim 30% 82 18

daily nutrient score

The chart below shows a comparison of the nutrient density of Jim’s food log based on the harder to find 50% of the essential nutrients. Jim’s most nutrient dense day is January 24 2019 while his least nutrient-dense day is January 24 2019.

best and worst days

Jim’s food diary for the best and worst days are shown below for comparison. Jim 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

popular recipes