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
0.7
Zinc : Copper
26.0
Potassium : Sodium
0.3
Calcium : Magnesium
5.0
Iron : Copper
8.2
Calcium : Phosphorus
4.1

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 25%
Phosphorus 30%
Magnesium 58%
Tryptophan 70%
Iron 72%
Leucine 75%
Valine 78%
Isoleucine 84%
Sodium 84%
Histidine 86%
Copper 88%
Tyrosine 90%
Methionine 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 23680.2 1.89 50%
headcheese -106.7 1.57 20%
beef brains 3.9 1.51 22%
lamb (lean) 3666.8 1.44 43%
liver sausage -85.6 3.31 13%
bologna -825.9 3.10 11%
lamb brains 109.5 1.54 27%
whole egg 379.9 1.43 30%
cream cheese -502.4 3.50 11%
sour cream (light) -504.6 1.36 26%
sweetbread -1038.7 3.18 12%
ham -9.8 1.49 29%
meatballs -295.0 2.86 19%
goat cheese -138.0 2.64 21%
bratwurst -249.7 3.33 16%
liver pate -500.7 3.19 16%
feta cheese -151.0 2.64 22%
ricotta -428.8 1.74 27%
liverwurst -489.3 3.26 16%
camembert -74.3 3.00 21%
frankfurter -976.8 2.90 17%
pork loin 2288.4 1.93 41%
brie -129.2 3.34 19%
turkey -43.7 2.21 28%
pork stomach, cooked -137.2 1.57 32%
pork sausage -377.1 3.25 20%
beef sausage -697.0 3.32 18%
knackwurst -1443.9 3.07 16%
greek yogurt -0.8 0.97 37%
chicken 1174.1 2.19 36%
limburger cheese -655.2 3.27 19%
beef tripe -105.3 0.94 38%
rib eye fillet 2389.5 1.99 45%
blue cheese -121.7 3.53 21%
roast beef 1296.8 2.19 38%
salami -412.1 3.78 18%
muenster cheese -154.0 3.68 21%
pork ribs 1470.5 2.16 39%
monterey cheese -112.2 3.73 21%
beef rib eye steak 520.8 2.48 33%
ground turkey 175.3 2.58 30%
pork chops 3472.8 1.74 54%
t-bone steak -193.7 2.94 26%
rotisserie chicken back -30.7 2.12 32%
edam cheese -22.9 3.57 23%
lamb leg 193.8 2.58 31%
lamb sweetbread 910.1 1.44 43%
colby -166.4 3.94 21%
gouda cheese -28.5 3.56 24%
ground beef -161.1 2.48 30%
swiss cheese -2.4 3.93 22%
Poultry salad sandwich spread -244.8 2.00 33%
pork ribs -1150.1 3.61 18%
rotisserie chicken thigh w. skin -274.7 2.26 31%
flank, steak 300.6 2.63 33%
roast pork 1040.9 1.99 41%
sandwich spread, pork -487.9 2.35 30%
ground beef, 80/20 3.4 2.70 31%
scrapple, pork -49.4 2.13 34%
sour cream -4138.6 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -45.7 3.05 14%
fish roe 3375.1 1.43 47%
sardine 826.7 2.08 38%
salmon 2726.7 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 13.8 0.17 7%
olives -7.5 1.45 3%
alfalfa 71.4 0.23 19%
chicory greens 34.2 0.23 23%
escarole 26.6 0.19 24%
corn bran -132.6 2.24 12%
blackberries 78.3 0.43 27%
coriander 7.5 0.23 30%
avocado -2699.0 1.60 8%
raspberries 32.6 0.52 30%
beet greens 47.1 0.22 35%
eggplant -46.7 0.25 35%
banana pepper 115.6 0.27 36%
mustard greens 115.1 0.27 36%
tofu 406.8 0.83 34%
jalapeno peppers -42.3 0.27 37%
collards -57.7 0.33 37%
sauerkraut -6.0 0.19 39%
pickles -42.8 0.12 40%
cucumber -42.8 0.12 40%
zucchini 46.7 0.17 40%
chayote -120.4 0.24 41%
turnip greens 581.0 0.29 44%
red peppers -226.1 0.31 40%
radishes -28.6 0.16 43%
summer squash 14.2 0.19 45%
arugula 18.4 0.25 45%
spinach 580.7 0.23 49%
coconut meat -2651.2 3.54 10%
natto 989.0 2.11 39%
wheat bran 732.2 2.16 38%

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) 100 235
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 July 13 2019 while his least nutrient-dense day is July 10 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)
Supplements 25
Protien coffee 95
Tuna Creations 110
Eggs, Cooked 136
Breakstone's, Lowfat Cottage Cheese 90
Supplements 25
Protien coffee 95
Hormel, Gatherings Party Tray, Sargento Colby Jack Cheese 520
Epic, bar, pulled pork 264

Worst Day

food name energy (kcal)
Supplements 25
Protien coffee 95
Eggs, Cooked 136
Breakstone's, Lowfat Cottage Cheese 90
Six Star, 100% Whey Protein Plus Dietary Supplement 360
No Name, Beef Burgers 497
Tombstone, Pepperoni & Sausage Pizza 660

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