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
0.9
Zinc : Copper
24.0
Potassium : Sodium
0.7
Calcium : Magnesium
1.6
Iron : Copper
18.3
Calcium : Phosphorus
2.9

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
Tyrosine 15%
Cystine 21%
Phosphorus 30%
Potassium 45%
Sodium 59%
Tryptophan 70%
Copper 81%
Manganese 81%
Leucine 83%
Valine 84%
Isoleucine 94%
Methionine 103%
Calcium 105%

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 25984.1 1.89 50%
lamb (lean) 3808.1 1.44 43%
headcheese -63.2 1.57 20%
beef brains 35.2 1.51 22%
whole egg 992.7 1.43 30%
bologna -440.8 3.10 11%
liver sausage -175.1 3.31 13%
lamb brains 251.6 1.54 27%
sour cream (light) -202.2 1.36 26%
sweetbread -677.9 3.18 12%
cream cheese -459.6 3.50 11%
meatballs -158.7 2.86 19%
bratwurst -87.5 3.33 16%
ham 1.9 1.49 29%
chicken 1871.5 2.19 36%
goat cheese -138.5 2.64 21%
liver pate -465.0 3.19 16%
feta cheese -135.7 2.64 22%
pork loin 2276.6 1.93 41%
ricotta -387.8 1.74 27%
liverwurst -489.3 3.26 16%
frankfurter -886.1 2.90 17%
camembert -68.7 3.00 21%
brie -121.0 3.34 19%
turkey -21.0 2.21 28%
knackwurst -1167.0 3.07 16%
pork stomach, cooked -70.9 1.57 32%
pork sausage -313.0 3.25 20%
beef sausage -621.5 3.32 18%
limburger cheese -525.7 3.27 19%
greek yogurt -0.2 0.97 37%
beef tripe -74.5 0.94 38%
rib eye fillet 2256.0 1.99 45%
rotisserie chicken back 280.9 2.12 32%
roast beef 1226.5 2.19 38%
pork ribs 1460.5 2.16 39%
blue cheese -115.8 3.53 21%
salami -362.3 3.78 18%
muenster cheese -147.7 3.68 21%
pork chops 3380.8 1.74 54%
monterey cheese -112.2 3.73 21%
ground turkey 257.6 2.58 30%
beef rib eye steak 509.6 2.48 33%
lamb sweetbread 1077.2 1.44 43%
lamb leg 302.8 2.58 31%
t-bone steak -188.3 2.94 26%
edam cheese 2.9 3.57 23%
rotisserie chicken thigh w. skin -176.7 2.26 31%
gouda cheese 0.1 3.56 24%
ground beef -123.1 2.48 30%
swiss cheese 21.9 3.93 22%
Poultry salad sandwich spread -199.4 2.00 33%
pork ribs -1040.5 3.61 18%
colby -162.0 3.94 21%
roast ham 851.9 1.78 41%
roast pork 1033.1 1.99 41%
flank, steak 321.5 2.63 33%
egg yolk -1935.4 2.75 18%
beef loin -1.1 2.78 30%
sandwich spread, pork -438.7 2.35 30%
lamb rib -935.0 3.61 19%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3979.3 1.43 47%
mackerel -21.8 3.05 14%
salmon 2883.2 1.56 52%
sardine 821.7 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 4.6 0.17 7%
olives -4.1 1.45 3%
alfalfa 44.8 0.23 19%
chicory greens 22.2 0.23 23%
escarole -8.3 0.19 24%
corn bran -160.5 2.24 12%
blackberries 58.4 0.43 27%
coriander 4.2 0.23 30%
raspberries 18.0 0.52 30%
avocado -2571.1 1.60 8%
beet greens 22.6 0.22 35%
eggplant -62.2 0.25 35%
banana pepper 78.9 0.27 36%
mustard greens 55.2 0.27 36%
tofu 253.4 0.83 34%
jalapeno peppers -129.1 0.27 37%
collards -144.2 0.33 37%
sauerkraut -77.0 0.19 39%
pickles -67.1 0.12 40%
cucumber -67.1 0.12 40%
zucchini 0.2 0.17 40%
chayote -101.2 0.24 41%
turnip greens 426.1 0.29 44%
red peppers -225.8 0.31 40%
radishes -44.9 0.16 43%
summer squash -41.2 0.19 45%
arugula 8.5 0.25 45%
coconut meat -2468.4 3.54 10%
spinach 469.4 0.23 49%

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) 120 235
fat (g) 30 90
carbs (g) 0 75
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.

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 January 23 2020 while his least nutrient-dense day is January 19 2020.

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)
Supplements 35
Protien coffee 95
Kemps, Cottage Cheese 120
Eggs, Cooked 136
Starkist, Tuna Creations, Hickory Smoked 110
Equate, Whey Protein Supplement, Rich Chocolate 340
Hamburger or Ground Beef, 70% Lean 612

Worst Day

food name energy (kcal)
Supplements 25
Protien coffee 95
Country Archer, Beef Stick, Original 100
Kemps, Cottage Cheese 120
Eggs, Cooked 136
Starkist, Tuna Creations, Hickory Smoked 110
Source Naturals, Magnesium Malate 10
Equate, Whey Protein Supplement, Rich Chocolate 340
Johnsonville, Polish Kielbasa 440

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