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 50%
Calcium 69%
Zinc 75%
Panto Acid (B5) 96%
Magnesium 106%
Potassium 122%
Riboflavin (B2) 132%
Copper 148%
Phosphorus 157%
Manganese 164%
Thiamin (B1) 164%
Omega-3 180%
Cystine 328%
Vitamin B12 245%
Folate 234%
Vitamin B6 212%
Vitamin B3 (Niacin) 213%
Vitamin C 403%
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 321.8 1.51 22%
headcheese -271.1 1.57 20%
liver sausage 110.9 3.31 13%
lamb brains 337.4 1.54 27%
whole egg 430.8 1.43 30%
sweetbread -352.5 3.18 12%
cream cheese -335.0 3.50 11%
liverwurst -107.3 3.26 16%
ham 14.5 1.49 29%
lamb liver 2063.1 1.68 48%
egg yolk -333.1 2.75 18%
liver pate -252.2 3.19 16%
feta cheese -173.5 2.64 22%
goat cheese -359.8 2.64 21%
camembert -226.1 3.00 21%
frankfurter -753.2 2.90 17%
turkey -83.0 2.21 28%
pork sausage -238.1 3.25 20%
greek yogurt -2.3 0.97 37%
brie -269.8 3.34 19%
pork stomach, cooked -182.2 1.57 32%
meatballs -704.8 2.86 19%
knackwurst -905.7 3.07 16%
bratwurst -674.0 3.33 16%
lamb (lean) 783.3 1.44 43%
beef sausage -628.5 3.32 18%
beef tripe -229.8 0.94 38%
salami -320.9 3.78 18%
lamb kidney 1388.7 1.12 52%
turkey 1690.0 1.89 50%
sour cream (light) -1207.9 1.36 26%
blue cheese -289.4 3.53 21%
ricotta -990.9 1.74 27%
bologna -1711.7 3.10 11%
muenster cheese -353.5 3.68 21%
monterey cheese -340.9 3.73 21%
pork loin 564.2 1.93 41%
turkey liver 1159.1 1.89 47%
ground beef, 80/20 -1.1 2.70 31%
sandwich spread, pork -290.2 2.35 30%
Poultry salad sandwich spread -225.1 2.00 33%
veal liver 2044.2 1.92 55%
ground turkey -233.8 2.58 30%
scrapple, pork -111.4 2.13 34%
roast ham 318.9 1.78 41%
swiss cheese -242.8 3.93 22%
colby -365.1 3.94 21%
beef rib eye steak -152.1 2.48 33%
pork ribs -930.8 3.61 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3819.5 1.43 47%
mackerel 192.1 3.05 14%
salmon 1823.8 1.56 52%
sardine 659.3 2.08 38%
caviar 515.1 2.64 33%
herring 148.3 2.17 36%
trout 682.3 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 42.7 0.17 7%
olives -14.5 1.45 3%
alfalfa 70.1 0.23 19%
escarole 178.3 0.19 24%
chicory greens 81.5 0.23 23%
avocado -676.9 1.60 8%
blackberries 102.9 0.43 27%
coriander 13.4 0.23 30%
corn bran -540.5 2.24 12%
raspberries 6.0 0.52 30%
banana pepper 303.4 0.27 36%
beet greens 95.2 0.22 35%
eggplant 53.2 0.25 35%
wheat bran 1695.6 2.16 38%
mustard greens 162.5 0.27 36%
jalapeno peppers 159.6 0.27 37%
collards 145.6 0.33 37%
sauerkraut 96.0 0.19 39%
zucchini 238.7 0.17 40%
red peppers 285.7 0.31 40%
pickles 69.0 0.12 40%
cucumber 69.0 0.12 40%
sunflower seeds 1054.2 5.46 15%
chayote 125.0 0.24 41%
tofu -115.6 0.83 34%
edamame 708.6 1.21 41%
turnip greens 401.9 0.29 44%
radishes 75.2 0.16 43%
spinach 692.4 0.23 49%
summer squash 197.3 0.19 45%
arugula 22.6 0.25 45%
coconut meat -1533.3 3.54 10%
parsley 221.6 0.36 48%
asparagus 326.6 0.22 50%
artichokes 361.8 0.47 49%
celery 153.0 0.18 50%
brussel sprouts 294.2 0.42 50%
cauliflower 225.3 0.25 50%
okra 171.5 0.22 50%
lettuce 53.0 0.15 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) 25 195
carbs (g) 0 130
energy (calories) 2750

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