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).

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
0.8
Zinc : Copper
26.2
Potassium : Sodium
0.4
Calcium : Magnesium
4.0
Iron : Copper
10.0
Calcium : Phosphorus
2.5

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 24%
Phosphorus 32%
Magnesium 46%
Sodium 54%
Iron 71%
Copper 72%
Tryptophan 76%
Leucine 79%
Valine 80%
Isoleucine 89%
Calcium 94%
Tyrosine 94%
Folate 97%

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 10077.7 1.89 50%
headcheese -130.1 1.57 20%
beef brains -35.7 1.51 22%
liver sausage -139.6 3.31 13%
lamb (lean) 2526.5 1.44 43%
lamb brains 79.5 1.54 27%
whole egg 333.0 1.43 30%
cream cheese -417.3 3.50 11%
sweetbread -779.0 3.18 12%
bologna -969.8 3.10 11%
ham -17.9 1.49 29%
sour cream (light) -587.6 1.36 26%
goat cheese -130.6 2.64 21%
liver pate -386.6 3.19 16%
meatballs -346.1 2.86 19%
feta cheese -121.9 2.64 22%
liverwurst -400.9 3.26 16%
camembert -69.0 3.00 21%
ricotta -444.5 1.74 27%
frankfurter -837.8 2.90 17%
bratwurst -462.1 3.33 16%
brie -116.9 3.34 19%
turkey -55.8 2.21 28%
pork sausage -340.5 3.25 20%
pork stomach, cooked -179.9 1.57 32%
greek yogurt -1.0 0.97 37%
limburger cheese -542.4 3.27 19%
beef sausage -641.9 3.32 18%
knackwurst -1218.4 3.07 16%
beef tripe -130.0 0.94 38%
pork loin 1276.2 1.93 41%
blue cheese -111.2 3.53 21%
muenster cheese -147.0 3.68 21%
monterey cheese -112.0 3.73 21%
salami -404.4 3.78 18%
roast beef 778.4 2.19 38%
edam cheese -68.4 3.57 23%
rib eye fillet 1561.2 1.99 45%
ground turkey -31.3 2.58 30%
beef rib eye steak 187.4 2.48 33%
colby -155.2 3.94 21%
t-bone steak -353.3 2.94 26%
lamb sweetbread 689.4 1.44 43%
swiss cheese -24.2 3.93 22%
gouda cheese -72.4 3.56 24%
Poultry salad sandwich spread -227.3 2.00 33%
lamb leg 19.0 2.58 31%
pork ribs 821.5 2.16 39%
chicken 307.0 2.19 36%
ground beef, 80/20 1.3 2.70 31%
rotisserie chicken back -329.5 2.12 32%
sandwich spread, pork -422.4 2.35 30%
egg yolk -1773.2 2.75 18%
scrapple, pork -61.3 2.13 34%
cheddar cheese -281.7 4.10 20%
ground beef -318.3 2.48 30%
rotisserie chicken thigh w. skin -403.8 2.26 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -60.9 3.05 14%
fish roe 2839.3 1.43 47%
sardine 537.1 2.08 38%
salmon 1953.6 1.56 52%
caviar 314.0 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 25.1 0.17 7%
olives -8.8 1.45 3%
alfalfa 84.1 0.23 19%
chicory greens 55.0 0.23 23%
escarole 93.4 0.19 24%
corn bran -190.0 2.24 12%
blackberries 95.1 0.43 27%
coriander 9.3 0.23 30%
avocado -1955.3 1.60 8%
raspberries 38.5 0.52 30%
beet greens 59.1 0.22 35%
eggplant -2.8 0.25 35%
banana pepper 142.8 0.27 36%
tofu 397.1 0.83 34%
mustard greens 117.4 0.27 36%
jalapeno peppers 29.2 0.27 37%
collards 33.7 0.33 37%
sauerkraut 58.0 0.19 39%
pickles -1.2 0.12 40%
cucumber -1.2 0.12 40%
zucchini 98.4 0.17 40%
turnip greens 617.8 0.29 44%
chayote -30.0 0.24 41%
red peppers -94.3 0.31 40%
radishes 21.0 0.16 43%
edamame 555.0 1.21 41%
natto 1120.1 2.11 39%
spinach 653.4 0.23 49%
summer squash 70.8 0.19 45%
wheat bran 869.9 2.16 38%
arugula 23.9 0.25 45%
coconut meat -2111.0 3.54 10%
parsley 203.2 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) 110 245
fat (g) 30 120
carbs (g) 0 75
energy (calories) 1800

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 May 22 2019 while his least nutrient-dense day is May 25 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)
Starkist, Tuna Creations, Lightly Marinated Premium Chunk Light Tuna, Ranch 70
Eggs, Cooked 136
Ghirardelli Chocolate, Intense Dark, 86% Cacao 60
Six Star, 100% Whey Protein Plus Dietary Supplement 360
Supplements 30
Protien coffee 95
Breakstone's, Lowfat Cottage Cheese 90
Salmon, Atlantic, Farmed, Cooked 350

Worst Day

food name energy (kcal)
Bulletproof, Instamix 160
Cloverdale Foods, Smoked Sausage 400
Bass, freshwater (mixed species) 272
Duke's, Original Shorty Links Smoked Sausages 260

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