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 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 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
2.8
Zinc : Copper
13.8
Potassium : Sodium
1.3
Calcium : Magnesium
1.7
Iron : Copper
11.3
Calcium : Phosphorus
0.3

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
Calcium 54%
Manganese 85%
Magnesium 96%
Potassium 133%
Thiamin (B1) 141%
Vitamin E 151%
Zinc 167%
Vitamin D 168%
Copper 188%
Folate 206%
Phosphorus 220%
Vitamin K1 238%
Iron 239%
Omega-3 415%
Vitamin B6 356%
Vitamin B5 (Pantothenic acid) 307%
Vitamin B3 (Niacin) 291%
Vitamin B2 (Riboflavin) 322%
Vitamin C 496%
Vitamin A 444%

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 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 63.6 1.51 22%
headcheese -250.1 1.57 20%
liver sausage 14.1 3.31 13%
lamb brains 97.5 1.54 27%
sweetbread -285.9 3.18 12%
lamb liver 1830.9 1.68 48%
cream cheese -247.3 3.50 11%
liverwurst -32.7 3.26 16%
ham 0.6 1.49 29%
liver pate -227.3 3.19 16%
feta cheese -134.2 2.64 22%
goat cheese -256.9 2.64 21%
camembert -178.4 3.00 21%
frankfurter -599.9 2.90 17%
turkey -99.1 2.21 28%
greek yogurt -2.9 0.97 37%
pork sausage -216.1 3.25 20%
brie -214.6 3.34 19%
whole egg -386.6 1.43 30%
knackwurst -815.6 3.07 16%
beef sausage -512.9 3.32 18%
veal liver 1710.6 1.92 55%
meatballs -703.6 2.86 19%
salami -295.0 3.78 18%
pork stomach, cooked -369.6 1.57 32%
blue cheese -224.5 3.53 21%
beef tripe -278.0 0.94 38%
egg yolk -898.8 2.75 18%
muenster cheese -286.1 3.68 21%
monterey cheese -272.0 3.73 21%
ground beef, 80/20 -2.2 2.70 31%
turkey liver 862.3 1.89 47%
sandwich spread, pork -236.4 2.35 30%
bratwurst -822.2 3.33 16%
Poultry salad sandwich spread -201.1 2.00 33%
ricotta -894.0 1.74 27%
lamb kidney 817.5 1.12 52%
sour cream (light) -1123.9 1.36 26%
scrapple, pork -110.4 2.13 34%
sour cream -1910.8 1.98 13%
colby -288.0 3.94 21%
swiss cheese -234.9 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2052.4 1.43 47%
mackerel 83.5 3.05 14%
caviar 206.7 2.64 33%
salmon 1085.1 1.56 52%
sardine 159.3 2.08 38%
herring 23.2 2.17 36%
trout 441.8 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 61.2 0.17 7%
olives -12.6 1.45 3%
alfalfa 78.9 0.23 19%
avocado -143.1 1.60 8%
escarole 278.9 0.19 24%
chicory greens 109.3 0.23 23%
blackberries 140.1 0.43 27%
coriander 17.4 0.23 30%
raspberries 33.9 0.52 30%
collards 457.8 0.33 37%
corn bran -552.9 2.24 12%
banana pepper 327.7 0.27 36%
beet greens 129.7 0.22 35%
eggplant 81.4 0.25 35%
mustard greens 232.8 0.27 36%
jalapeno peppers 240.5 0.27 37%
red peppers 404.9 0.31 40%
wheat bran 1199.6 2.16 38%
zucchini 263.6 0.17 40%
sauerkraut 126.8 0.19 39%
turnip greens 603.8 0.29 44%
edamame 801.2 1.21 41%
sunflower seeds 918.8 5.46 15%
cucumber 111.4 0.12 40%
pickles 111.4 0.12 40%
spinach 850.5 0.23 49%
chayote 140.4 0.24 41%
tofu -101.8 0.83 34%
radishes 87.2 0.16 43%
summer squash 229.0 0.19 45%
brussel sprouts 525.9 0.42 50%
parsley 348.8 0.36 48%
arugula 34.1 0.25 45%
coconut meat -1142.5 3.54 10%
asparagus 318.4 0.22 50%
artichokes 403.5 0.47 49%
flax seed -98.4 5.34 12%
celery 220.4 0.18 50%
broccoli 328.6 0.35 50%
cauliflower 248.2 0.25 50%
okra 200.7 0.22 50%
lettuce 77.9 0.15 50%
strawberries 87.9 0.32 49%
chives 13.8 0.30 48%
soybeans (sprouted) 314.8 0.81 49%
chard 116.6 0.19 51%

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) 90 220
fat (g) 25 110
carbs (g) 0 70
energy (calories) 1650

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 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 February 17 2020.

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