Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Matthew 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 Matthew’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Matthew with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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.

Omega-6 : Omega-3
1.1
Zinc : Copper
34.2
Potassium : Sodium
0.6
Calcium : Magnesium
3.2
Iron : Copper
10.5
Calcium : Phosphorus
2.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Matthew’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Potassium 30%
Phosphorus 43%
Sodium 49%
Magnesium 65%
Copper 88%
Tryptophan 89%
Iron 93%
Calcium 105%
Omega-3 105%
Folate 110%
Valine 127%
Leucine 129%
Manganese 137%

optimal foods for you

The foods listed below will provide Matthew 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
turkey 5980.4 1.89 50%
headcheese -116.9 1.57 20%
beef brains -51.9 1.51 22%
sweetbread -298.1 3.18 12%
lamb brains 68.0 1.54 27%
cream cheese -282.1 3.50 11%
whole egg 119.3 1.43 30%
liver sausage -363.1 3.31 13%
lamb (lean) 1424.1 1.44 43%
ham -11.5 1.49 29%
sour cream (light) -410.1 1.36 26%
goat cheese -89.7 2.64 21%
bologna -799.7 3.10 11%
liver pate -283.8 3.19 16%
feta cheese -86.8 2.64 22%
meatballs -283.6 2.86 19%
liverwurst -300.0 3.26 16%
camembert -60.0 3.00 21%
frankfurter -578.8 2.90 17%
bratwurst -356.2 3.33 16%
ricotta -385.0 1.74 27%
brie -98.2 3.34 19%
turkey -44.1 2.21 28%
pork sausage -233.9 3.25 20%
greek yogurt -0.8 0.97 37%
pork stomach, cooked -156.9 1.57 32%
beef sausage -473.8 3.32 18%
knackwurst -875.2 3.07 16%
beef tripe -112.4 0.94 38%
blue cheese -95.0 3.53 21%
limburger cheese -503.9 3.27 19%
muenster cheese -109.4 3.68 21%
salami -292.1 3.78 18%
monterey cheese -102.8 3.73 21%
edam cheese -78.7 3.57 23%
pork loin 628.9 1.93 41%
lamb sweetbread 465.6 1.44 43%
colby -129.8 3.94 21%
swiss cheese -39.3 3.93 22%
Poultry salad sandwich spread -170.3 2.00 33%
ground turkey -101.6 2.58 30%
gouda cheese -80.9 3.56 24%
ground beef, 80/20 -0.2 2.70 31%
roast beef 362.2 2.19 38%
beef rib eye steak 17.9 2.48 33%
sandwich spread, pork -288.7 2.35 30%
rotisserie chicken back -244.8 2.12 32%
lamb leg -67.9 2.58 31%
scrapple, pork -53.3 2.13 34%
sour cream -2253.9 1.98 13%
t-bone steak -373.3 2.94 26%
rib eye fillet 848.4 1.99 45%
cheddar cheese -222.9 4.10 20%
pork ribs 412.7 2.16 39%
rotisserie chicken thigh w. skin -311.2 2.26 31%
gruyere cheese -41.6 4.13 22%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -40.8 3.05 14%
fish roe 1741.7 1.43 47%
sardine 314.8 2.08 38%
caviar 174.7 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 22.1 0.17 7%
olives -7.0 1.45 3%
alfalfa 67.5 0.23 19%
chicory greens 49.8 0.23 23%
escarole 92.2 0.19 24%
corn bran -190.9 2.24 12%
blackberries 109.2 0.43 27%
avocado -1096.3 1.60 8%
coriander 7.8 0.23 30%
raspberries 52.7 0.52 30%
beet greens 52.5 0.22 35%
eggplant 31.7 0.25 35%
banana pepper 139.1 0.27 36%
mustard greens 88.3 0.27 36%
tofu 232.3 0.83 34%
collards 57.2 0.33 37%
jalapeno peppers 25.5 0.27 37%
sauerkraut 57.7 0.19 39%
pickles 25.7 0.12 40%
cucumber 25.7 0.12 40%
zucchini 114.1 0.17 40%
turnip greens 457.2 0.29 44%
chayote 37.5 0.24 41%
red peppers -5.1 0.31 40%
edamame 629.0 1.21 41%
pumpkin seeds 1271.1 5.59 19%
wheat bran 975.8 2.16 38%
radishes 47.7 0.16 43%
spinach 518.2 0.23 49%
summer squash 99.9 0.19 45%
natto 690.0 2.11 39%
coconut meat -1349.6 3.54 10%
arugula 19.5 0.25 45%
artichokes 446.9 0.47 49%
parsley 167.8 0.36 48%

macronutrients

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

macro targets

While Matthew’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) 115 235
fat (g) 30 100
carbs (g) 0 75
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 Matthew’s food log based on the harder to find 50% of the essential nutrients. Matthew’s most nutrient dense day is November 17 2019 while his least nutrient-dense day is November 16 2019.

best and worst days

Matthew’s food diary for the best and worst days are shown below for comparison. Matthew 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)
Breakstone's, Lowfat Cottage Cheese 90
Eggs, Cooked 136
Starkist, Tuna Creations, Lightly Marinated Premium Chunk Light Tuna, Sweet & Spicy 90
Supplements 25
Protien coffee 95
Six Star, 100% Whey Protein Plus Dietary Supplement 360
No Name, Salmon Fillets 340

Worst Day

food name energy (kcal)
Organic Valley, Stringles, Organic String Cheese, Mozzarella Cheese 80
Country Archer, Beef Stick, Original 100
Protien coffee 95
Supplements 25
Great Day Farms, Hard-Boiled Eggs 120
Starkist, Tuna Creations, Bacon Ranch 80
Breakstone's, Lowfat Cottage Cheese 90
Six Star, 100% Whey Protein Plus Dietary Supplement 360
Chicken Cordon Bleu Raw Breaded White Chicken Filled With Ham & Cheese 280

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