Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kursad 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 Kursad’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
9.7
Zinc : Copper
4.5
Potassium : Sodium
0.9
Calcium : Magnesium
3.5
Iron : Copper
4.6
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Kursad’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 23%
Omega-3 38%
Potassium 41%
Thiamin (B1) 43%
Sodium 46%
Vitamin E 48%
Magnesium 50%
Manganese 63%
Folate 74%
Panto Acid (B5) 76%
Zinc 78%
Calcium 87%
Phosphorus 96%

optimal foods for you

The foods listed below will provide Kursad 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
beef brains 119.9 1.51 22%
lamb brains 158.3 1.54 27%
headcheese -163.3 1.57 20%
cream cheese -156.2 3.50 11%
ham 7.5 1.49 29%
liverwurst -137.9 3.26 16%
egg yolk -203.3 2.75 18%
liver pate -177.4 3.19 16%
whole egg -104.5 1.43 30%
feta cheese -96.7 2.64 22%
liver sausage -360.0 3.31 13%
lamb liver 827.0 1.68 48%
camembert -113.1 3.00 21%
goat cheese -207.8 2.64 21%
sweetbread -510.7 3.18 12%
pork sausage -129.9 3.25 20%
turkey -69.4 2.21 28%
greek yogurt -1.8 0.97 37%
brie -138.1 3.34 19%
frankfurter -414.7 2.90 17%
meatballs -411.3 2.86 19%
knackwurst -504.5 3.07 16%
beef sausage -330.0 3.32 18%
salami -177.2 3.78 18%
beef tripe -148.9 0.94 38%
blue cheese -139.5 3.53 21%
pork stomach, cooked -237.8 1.57 32%
sour cream (light) -635.1 1.36 26%
muenster cheese -183.0 3.68 21%
ground beef, 80/20 -1.6 2.70 31%
monterey cheese -175.2 3.73 21%
sandwich spread, pork -147.5 2.35 30%
bratwurst -513.8 3.33 16%
Poultry salad sandwich spread -120.3 2.00 33%
ricotta -574.4 1.74 27%
scrapple, pork -81.2 2.13 34%
lamb kidney 469.5 1.12 52%
sour cream -1188.6 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2084.7 1.43 47%
mackerel 143.1 3.05 14%
salmon 878.0 1.56 52%
caviar 286.8 2.64 33%
sardine 290.2 2.08 38%
trout 481.8 1.68 45%
mollusks conch 771.0 1.30 54%
herring 46.2 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 41.1 0.17 7%
olives -6.5 1.45 3%
avocado 112.4 1.60 8%
alfalfa 56.8 0.23 19%
escarole 190.0 0.19 24%
chicory greens 64.3 0.23 23%
sunflower seeds 1249.3 5.46 15%
blackberries 123.6 0.43 27%
edamame 883.2 1.21 41%
coriander 9.3 0.23 30%
flax seed 743.7 5.34 12%
raspberries 56.2 0.52 30%
corn bran -363.2 2.24 12%
banana pepper 175.3 0.27 36%
eggplant 73.2 0.25 35%
wheat bran 873.1 2.16 38%
beet greens 64.4 0.22 35%
collards 160.9 0.33 37%
jalapeno peppers 141.9 0.27 37%
mustard greens 103.7 0.27 36%
almond butter 941.1 6.14 16%
zucchini 193.3 0.17 40%
sauerkraut 88.6 0.19 39%
red peppers 203.2 0.31 40%
pickles 87.4 0.12 40%
cucumber 87.4 0.12 40%
turnip greens 330.2 0.29 44%
chayote 105.4 0.24 41%
almonds 722.4 6.07 15%
spinach 472.5 0.23 49%
tofu -25.5 0.83 34%
pumpkin seeds 716.3 5.59 19%
radishes 68.7 0.16 43%
summer squash 176.7 0.19 45%
walnuts 480.6 6.19 13%
artichokes 345.6 0.47 49%
brussel sprouts 290.6 0.42 50%
parsley 183.1 0.36 48%
arugula 21.6 0.25 45%
asparagus 211.1 0.22 50%
coconut meat -722.7 3.54 10%
celery 159.1 0.18 50%
cauliflower 183.8 0.25 50%
soybeans (sprouted) 294.9 0.81 49%
okra 141.0 0.22 50%
broccoli 202.8 0.35 50%
lettuce 44.5 0.15 50%
strawberries 58.2 0.32 49%

macronutrients

The macronutrient split of Kursad’s diet is shown in the chart below.

macro targets

While Kursad’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) 90 205
fat (g) 25 110
carbs (g) 0 70
energy (calories) 1650

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 Kursad’s food log based on the harder to find 50% of the essential nutrients. Kursad’s most nutrient dense day is July 12 2019 while his least nutrient-dense day is July 16 2019.

best and worst days

Kursad’s food diary for the best and worst days are shown below for comparison. Kursad 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)
Raw Egg 136
Feta Cheese 75
Butter, Unsalted 102
Milk, Whole 17
Bumble Bee, mackerel, canned, fillet, skinless, boneless, in tomato sauce 217
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 89
Green Olives 57
Turkey Breast, Skin Removed Before Cooking 176
Beef liver 76
Yogurt, Plain, Whole Milk 35
Okra, Cooked from Fresh 35
Butter, Unsalted 203
Garbanzo Beans, Chickpeas, Cooked from Dried 66
Yogurt, Plain, Whole Milk 31
Sunita, Whole Tahini, Sesame Paste 90
Cocoa Powder, Unsweetened 25
Coconut, Dried, Shredded or Flaked, Unsweetened 99

Worst Day

food name energy (kcal)
Cheddar Cheese, Natural 62
Raw Egg 136
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 51
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 95
Green Olives 45
Turkey Breast, Skin Removed Before Cooking 198
Peppermint, Fresh 3
Tossed Salad, Plain, without Dressing 14
Olive Oil 119
Sunita, Whole Tahini, Sesame Paste 182

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