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
1.5
Zinc : Copper
50.7
Potassium : Sodium
1.8
Calcium : Magnesium
0.7
Iron : Copper
5.9
Calcium : Phosphorus
1.6

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation.

nutrient % DRI prioritize
Phosphorus 26%
Calcium 32%
Iron 47%
Tryptophan 54%
Copper 71%
Tyrosine 77%
Histidine 78%
Methionine 81%
Valine 84%
Leucine 87%
Lysine 88%
Isoleucine 95%
Cystine 97%
Omega-3 113%
Vitamin A 146%
Selenium 337%
Manganese 267%
Zinc 231%
Magnesium 136%

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 39255.5 1.89 50%
lamb (lean) 5374.1 1.44 43%
beef brains 274.2 1.51 22%
headcheese -153.1 1.57 20%
liver sausage 147.5 3.31 13%
whole egg 1183.8 1.43 30%
lamb brains 390.6 1.54 27%
bologna -1030.6 3.10 11%
cream cheese -650.3 3.50 11%
sweetbread -1310.6 3.18 12%
sour cream (light) -798.1 1.36 26%
bratwurst -192.1 3.33 16%
ham -7.8 1.49 29%
meatballs -348.8 2.86 19%
liverwurst -412.2 3.26 16%
liver pate -583.4 3.19 16%
goat cheese -280.3 2.64 21%
pork loin 3224.5 1.93 41%
feta cheese -216.6 2.64 22%
ricotta -561.5 1.74 27%
frankfurter -1286.3 2.90 17%
camembert -146.6 3.00 21%
chicken 1954.2 2.19 36%
pork stomach, cooked 57.0 1.57 32%
brie -217.4 3.34 19%
turkey -38.0 2.21 28%
pork sausage -454.9 3.25 20%
knackwurst -1785.7 3.07 16%
beef sausage -892.0 3.32 18%
rib eye fillet 3347.2 1.99 45%
greek yogurt -0.9 0.97 37%
beef tripe -59.9 0.94 38%
roast beef 1805.5 2.19 38%
beef rib eye steak 883.8 2.48 33%
salami -486.7 3.78 18%
rotisserie chicken back 267.3 2.12 32%
pork ribs 2008.3 2.16 39%
ground turkey 459.2 2.58 30%
blue cheese -225.5 3.53 21%
egg yolk -2108.1 2.75 18%
pork chops 4740.8 1.74 54%
limburger cheese -1247.2 3.27 19%
muenster cheese -250.1 3.68 21%
monterey cheese -208.2 3.73 21%
t-bone steak -175.7 2.94 26%
lamb leg 355.8 2.58 31%
edam cheese -83.5 3.57 23%
ground beef -88.6 2.48 30%
pork ribs -1355.6 3.61 18%
lamb sweetbread 1234.6 1.44 43%
rotisserie chicken thigh w. skin -323.7 2.26 31%
swiss cheese -10.1 3.93 22%
Poultry salad sandwich spread -316.2 2.00 33%
flank, steak 499.4 2.63 33%
gouda cheese -83.7 3.56 24%
colby -278.6 3.94 21%
roast pork 1428.6 1.99 41%
beef loin -18.6 2.78 30%
sandwich spread, pork -622.8 2.35 30%
ground beef, 80/20 5.1 2.70 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5494.5 1.43 47%
mackerel 95.7 3.05 14%
sardine 1561.7 2.08 38%
salmon 4008.9 1.56 52%
caviar 660.9 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 13.7 0.17 7%
olives -10.9 1.45 3%
alfalfa 76.9 0.23 19%
chicory greens 29.7 0.23 23%
escarole 6.7 0.19 24%
corn bran -166.0 2.24 12%
blackberries 25.3 0.43 27%
coriander 7.7 0.23 30%
raspberries -27.6 0.52 30%
avocado -3769.5 1.60 8%
beet greens 41.9 0.22 35%
eggplant -135.9 0.25 35%
banana pepper 30.1 0.27 36%
mustard greens 104.7 0.27 36%
tofu 367.1 0.83 34%
collards -59.3 0.33 37%
jalapeno peppers -124.7 0.27 37%
sauerkraut -102.9 0.19 39%
cucumber -131.1 0.12 40%
pickles -131.1 0.12 40%
zucchini 22.6 0.17 40%
chayote -226.7 0.24 41%
turnip greens 631.4 0.29 44%
red peppers -299.6 0.31 40%
radishes -91.0 0.16 43%
summer squash -50.7 0.19 45%
arugula 16.7 0.25 45%
spinach 681.5 0.23 49%
wheat bran 1211.8 2.16 38%
coconut meat -3512.1 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) 100 240
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 June 25 2020 while his least nutrient-dense day is June 27 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)

Worst Day

food name energy (kcal)

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