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
0.7
Zinc : Copper
26.3
Potassium : Sodium
0.4
Calcium : Magnesium
9.0
Iron : Copper
10.2
Calcium : Phosphorus
4.5

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
Phosphorus 22%
Potassium 22%
Magnesium 26%
Tryptophan 49%
Leucine 58%
Sodium 58%
Valine 60%
Isoleucine 65%
Tyrosine 65%
Histidine 66%
Methionine 73%
Copper 76%
Iron 78%

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 26066.8 1.89 50%
headcheese -93.4 1.57 20%
lamb (lean) 3737.4 1.44 43%
beef brains -1.0 1.51 22%
bologna -655.8 3.10 11%
liver sausage -285.7 3.31 13%
lamb brains 143.7 1.54 27%
whole egg 407.8 1.43 30%
sour cream (light) -327.1 1.36 26%
cream cheese -470.0 3.50 11%
sweetbread -920.5 3.18 12%
bratwurst -105.4 3.33 16%
meatballs -215.2 2.86 19%
ham -1.3 1.49 29%
goat cheese -116.4 2.64 21%
pork loin 2446.9 1.93 41%
ricotta -322.6 1.74 27%
feta cheese -129.3 2.64 22%
liver pate -511.5 3.19 16%
liverwurst -509.3 3.26 16%
camembert -47.0 3.00 21%
frankfurter -912.3 2.90 17%
brie -99.7 3.34 19%
chicken 1432.2 2.19 36%
turkey -31.9 2.21 28%
limburger cheese -446.2 3.27 19%
pork stomach, cooked -103.5 1.57 32%
pork sausage -344.9 3.25 20%
beef sausage -642.6 3.32 18%
knackwurst -1335.1 3.07 16%
greek yogurt -0.3 0.97 37%
rib eye fillet 2393.2 1.99 45%
beef tripe -82.4 0.94 38%
pork ribs 1577.9 2.16 39%
roast beef 1323.6 2.19 38%
blue cheese -88.9 3.53 21%
pork chops 3580.1 1.74 54%
salami -366.9 3.78 18%
muenster cheese -118.5 3.68 21%
monterey cheese -80.4 3.73 21%
rotisserie chicken back 133.6 2.12 32%
beef rib eye steak 564.5 2.48 33%
ground turkey 234.2 2.58 30%
t-bone steak -161.5 2.94 26%
edam cheese 30.7 3.57 23%
lamb leg 251.1 2.58 31%
lamb sweetbread 944.5 1.44 43%
pork ribs -1021.1 3.61 18%
gouda cheese 27.4 3.56 24%
rotisserie chicken thigh w. skin -186.6 2.26 31%
colby -132.8 3.94 21%
ground beef -126.0 2.48 30%
swiss cheese 31.0 3.93 22%
Poultry salad sandwich spread -219.1 2.00 33%
roast pork 1108.3 1.99 41%
flank, steak 314.9 2.63 33%
sour cream -3875.1 1.98 13%
sandwich spread, pork -458.4 2.35 30%
roast ham 744.5 1.78 41%
ground beef, 80/20 3.5 2.70 31%
cheddar cheese -269.0 4.10 20%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -25.6 3.05 14%
fish roe 3517.5 1.43 47%
salmon 2834.3 1.56 52%
sardine 828.6 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 8.8 0.17 7%
olives -5.7 1.45 3%
alfalfa 61.6 0.23 19%
chicory greens 28.3 0.23 23%
escarole 8.1 0.19 24%
corn bran -119.9 2.24 12%
blackberries 78.0 0.43 27%
coriander 5.7 0.23 30%
avocado -2556.6 1.60 8%
raspberries 34.9 0.52 30%
beet greens 32.0 0.22 35%
eggplant -42.8 0.25 35%
banana pepper 112.0 0.27 36%
mustard greens 86.0 0.27 36%
tofu 372.5 0.83 34%
jalapeno peppers -112.8 0.27 37%
collards -107.0 0.33 37%
sauerkraut -52.1 0.19 39%
pickles -48.5 0.12 40%
cucumber -48.5 0.12 40%
zucchini 39.8 0.17 40%
chayote -113.2 0.24 41%
turnip greens 481.6 0.29 44%
red peppers -225.5 0.31 40%
radishes -33.2 0.16 43%
summer squash 5.0 0.19 45%
arugula 13.4 0.25 45%
spinach 492.7 0.23 49%
coconut meat -2565.1 3.54 10%

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) 105 235
fat (g) 30 115
carbs (g) 0 75
energy (calories) 1750

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 September 17 2019 while his least nutrient-dense day is September 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)
Starkist, Tuna Creations, Bacon Ranch 80
Supplements 60
Protien coffee 95
Breakstone's, Lowfat Cottage Cheese 90
Eggs, Cooked 136
Six Star, 100% Whey Protein Plus Dietary Supplement 360
Salmon, Atlantic, Farmed, Cooked 350

Worst Day

food name energy (kcal)
Cheesewich, Hard Salami and Colby Jack Cheese 290
Supplements 60
Protien coffee 95
Almark, Hard-Boiled Eggs 140
Six Star, 100% Whey Protein Plus Dietary Supplement 360
Johnsonville Sausage, L.l.c., New Orleans Andouille Recipe Smoked Sausage 380

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