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
turkey liver 17.7 1.89 47%
liver sausage 3.8 3.31 13%
chicken liver 17.7 1.72 50%
lamb liver 16.3 1.68 48%
veal liver 18.4 1.92 55%
liverwurst 2.7 3.26 16%
beef brains 2.2 1.51 22%
egg yolk 1.8 2.75 18%
beef liver 18.1 1.75 60%
sweetbread -1.4 3.18 12%
lamb brains 3.0 1.54 27%
pork liver 17.0 1.65 59%
lamb kidney 13.4 1.12 52%
whole egg 3.8 1.43 30%
bologna -3.2 3.10 11%
cream -5.5 3.40 6%
liver pate -1.3 3.19 16%
bratwurst -1.4 3.33 16%
lamb -4.2 6.39 5%
ham 1.8 1.49 29%
turkey heart 9.6 1.74 47%
sour cream -5.2 1.98 13%
pork ribs -1.7 3.61 18%
headcheese -2.6 1.57 20%
bacon -4.4 4.17 11%
knackwurst -3.3 3.07 16%
kielbasa -3.9 3.25 15%
salami -2.2 3.78 18%
meatballs -2.8 2.86 19%
duck -2.7 3.37 18%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 2.9 3.05 14%
caviar 7.8 2.64 33%
fish roe 10.5 1.43 47%
herring 4.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 16.7 0.17 7%
chicory greens 19.9 0.23 23%
coriander 21.5 0.23 30%
beet greens 18.9 0.22 35%
escarole 12.8 0.19 24%
alfalfa 9.7 0.23 19%
spinach 21.3 0.23 49%
mustard greens 14.9 0.27 36%
asparagus 18.4 0.22 50%
wheat bran 13.7 2.16 38%
chard 16.9 0.19 51%
turnip greens 14.0 0.29 44%
collards 10.9 0.33 37%
lettuce 15.9 0.15 50%
olives -2.9 1.45 3%
chives 15.5 0.30 48%
avocado -0.9 1.60 8%
banana pepper 9.7 0.27 36%
parsley 14.8 0.36 48%
arugula 13.5 0.25 45%
zucchini 10.7 0.17 40%
red peppers 10.5 0.31 40%
jalapeno peppers 8.5 0.27 37%
sunflower seeds 3.6 5.46 15%
broccoli 14.0 0.35 50%
watercress 20.1 0.11 65%
blackberries 3.9 0.43 27%
chinese cabbage 14.8 0.12 54%
okra 12.6 0.22 50%
corn bran -2.4 2.24 12%
brazil nuts -0.1 6.59 9%
flax seed -0.4 5.34 12%
portabella mushrooms 13.2 0.29 55%
coconut milk -4.8 2.30 9%
hazelnuts -0.4 6.29 10%
sauerkraut 6.1 0.19 39%
coconut cream -4.2 3.30 8%
eggplant 4.1 0.25 35%
summer squash 8.5 0.19 45%
raspberries 2.1 0.52 30%
radishes 7.1 0.16 43%
sesame seeds -1.4 6.31 10%
chayote 6.0 0.24 41%
cucumber 5.2 0.12 40%
pickles 5.2 0.12 40%
celery 9.4 0.18 50%
pili nuts -2.8 7.19 7%
coconut meat -5.0 3.54 10%
cauliflower 9.2 0.25 50%
brussel sprouts 9.0 0.42 50%
almonds -0.9 6.07 15%
pine nuts -2.0 6.73 11%
kale 12.6 0.28 60%
pecans -4.1 6.91 6%
almond butter -0.9 6.14 16%
walnuts -2.2 6.19 13%

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) 125 225
fat (g) 30 150
carbs (g) 0 55
energy (calories) 2050

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes