Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he 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 his 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
3.3
Zinc : Copper
7.9
Potassium : Sodium
1.3
Calcium : Magnesium
2.0
Iron : Copper
14.4
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his 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: fatigue, inflammation, adhd, sleep apnea.

nutrient % DRI prioritize
Vitamin D 36%
Vitamin E 75%
Zinc 87%
Sodium 90%
Panto Acid (B5) 96%
Magnesium 106%
Calcium 107%
Potassium 122%
Manganese 126%
Riboflavin (B2) 132%
Phosphorus 157%
Thiamin (B1) 164%
Copper 167%
Cystine 328%
Vitamin B-12 245%
Folate 293%
Vitamin B-6 212%
Niacin (B3) 213%
Selenium 353%

optimal foods for you

The foods listed below will provide he 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 79.9 1.51 22%
liver sausage 200.7 3.31 13%
headcheese -247.5 1.57 20%
whole egg 407.2 1.43 30%
lamb brains 128.4 1.54 27%
sweetbread -363.5 3.18 12%
cream cheese -330.2 3.50 11%
liverwurst -76.1 3.26 16%
ham 19.4 1.49 29%
liver pate -222.2 3.19 16%
egg yolk -390.0 2.75 18%
feta cheese -158.2 2.64 22%
goat cheese -334.3 2.64 21%
lamb liver 1794.8 1.68 48%
frankfurter -701.8 2.90 17%
camembert -208.8 3.00 21%
lamb (lean) 998.4 1.44 43%
turkey -75.2 2.21 28%
pork sausage -235.3 3.25 20%
brie -250.4 3.34 19%
greek yogurt -1.9 0.97 37%
pork stomach, cooked -146.1 1.57 32%
bratwurst -578.7 3.33 16%
knackwurst -830.4 3.07 16%
meatballs -713.3 2.86 19%
beef sausage -593.1 3.32 18%
beef tripe -207.2 0.94 38%
sour cream (light) -1101.7 1.36 26%
salami -319.1 3.78 18%
bologna -1565.6 3.10 11%
ricotta -917.3 1.74 27%
blue cheese -268.9 3.53 21%
pork loin 657.4 1.93 41%
lamb kidney 1246.4 1.12 52%
muenster cheese -330.8 3.68 21%
monterey cheese -319.2 3.73 21%
veal liver 2080.5 1.92 55%
sandwich spread, pork -267.6 2.35 30%
Poultry salad sandwich spread -206.2 2.00 33%
turkey liver 1145.7 1.89 47%
ground beef, 80/20 -0.7 2.70 31%
roast ham 400.9 1.78 41%
scrapple, pork -99.4 2.13 34%
pork ribs 413.8 2.16 39%
beef rib eye steak -87.2 2.48 33%
turkey 1365.8 1.89 50%
colby -342.2 3.94 21%
swiss cheese -235.2 3.93 22%
ground turkey -286.1 2.58 30%
pork ribs -888.1 3.61 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3137.1 1.43 47%
mackerel 96.4 3.05 14%
caviar 368.2 2.64 33%
sardine 311.3 2.08 38%
salmon 1369.8 1.56 52%
herring 81.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 42.9 0.17 7%
olives -13.1 1.45 3%
alfalfa 70.7 0.23 19%
escarole 182.3 0.19 24%
chicory greens 78.7 0.23 23%
avocado -713.0 1.60 8%
blackberries 100.7 0.43 27%
corn bran -481.9 2.24 12%
coriander 12.9 0.23 30%
raspberries 3.1 0.52 30%
banana pepper 247.6 0.27 36%
beet greens 89.7 0.22 35%
wheat bran 1749.6 2.16 38%
eggplant 58.4 0.25 35%
mustard greens 136.7 0.27 36%
jalapeno peppers 161.4 0.27 37%
collards 140.2 0.33 37%
sunflower seeds 1301.0 5.46 15%
sauerkraut 89.9 0.19 39%
zucchini 180.9 0.17 40%
pickles 72.7 0.12 40%
cucumber 72.7 0.12 40%
red peppers 215.1 0.31 40%
tofu -87.7 0.83 34%
chayote 127.8 0.24 41%
turnip greens 389.7 0.29 44%
radishes 69.1 0.16 43%
spinach 692.8 0.23 49%
edamame 442.6 1.21 41%
summer squash 152.4 0.19 45%
coconut meat -1438.0 3.54 10%
arugula 22.2 0.25 45%
asparagus 328.1 0.22 50%
parsley 181.3 0.36 48%
artichokes 372.7 0.47 49%
celery 155.1 0.18 50%
flax seed -327.0 5.34 12%
brussel sprouts 260.4 0.42 50%
okra 167.3 0.22 50%
cauliflower 183.2 0.25 50%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 120 245
fat (g) 25 120
carbs (g) 0 70
energy (calories) 1850

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is January 30 2018 while his least nutrient-dense day is January 30 2018.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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)
Brussels Sprouts, Cooked from Fresh 180
Sour Cream 228
Bacon, Pork 585
Greek Yogurt, Plain, Premium 175
Olive Oil 40
Spinach, Raw 35
Arugula, Raw 13
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 129
Black Beans, Canned, Drained 280
Amazing Herbs, Black Cumin Seed Oil 88
Fish Oil, Cod Liver 9
Onnit, Krill Oil 10

Worst Day

food name energy (kcal)
Brussels Sprouts, Cooked from Fresh 180
Sour Cream 228
Bacon, Pork 585
Greek Yogurt, Plain, Premium 175
Olive Oil 40
Spinach, Raw 35
Arugula, Raw 13
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 129
Black Beans, Canned, Drained 280
Amazing Herbs, Black Cumin Seed Oil 88
Fish Oil, Cod Liver 9
Onnit, Krill Oil 10

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