Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Brishti get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Brishti’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
2.5
Zinc : Copper
5.5
Potassium : Sodium
1.6
Calcium : Magnesium
2.5
Iron : Copper
8.4
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Brishti’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: depression, fatigue, inflammation, headaches.

nutrient % DRI prioritize
Calcium 52%
Thiamin (B1) 73%
Vitamin E 78%
Sodium 87%
Iron 89%
Magnesium 90%
Vitamin D 94%
Potassium 101%
Manganese 121%
Zinc 132%
Phosphorus 135%
Folate 171%
Panto Acid (B5) 178%
Omega-3 225%
Vitamin B6 186%
Vitamin B3 (Niacin) 196%
Vitamin B2 (Riboflavin) 256%
Vitamin C 299%
Selenium 315%
Copper 213%

optimal foods for you

The foods listed below will provide Brishti with the nutrients that she is currently not getting in large amounts while also aligning with her 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 136.3 1.51 22%
headcheese -295.2 1.57 20%
liver sausage -57.7 3.31 13%
lamb brains 79.3 1.54 27%
sweetbread -513.1 3.18 12%
liverwurst -105.2 3.26 16%
ham -0.1 1.49 29%
egg yolk -273.1 2.75 18%
liver pate -200.0 3.19 16%
whole egg -28.7 1.43 30%
lamb liver 1643.0 1.68 48%
frankfurter -691.3 2.90 17%
turkey -96.2 2.21 28%
pork sausage -251.5 3.25 20%
pork stomach, cooked -226.2 1.57 32%
meatballs -784.5 2.86 19%
knackwurst -963.3 3.07 16%
beef tripe -238.0 0.94 38%
salami -323.6 3.78 18%
beef sausage -636.7 3.32 18%
lamb kidney 1192.7 1.12 52%
bratwurst -859.4 3.33 16%
ground beef, 80/20 -2.2 2.70 31%
sandwich spread, pork -279.0 2.35 30%
Poultry salad sandwich spread -232.7 2.00 33%
scrapple, pork -122.1 2.13 34%
ground turkey -327.9 2.58 30%
turkey liver 837.9 1.89 47%
pork ribs -940.4 3.61 18%
sliced turkey pepperoni -83.8 2.43 35%
beef rib eye steak -281.7 2.48 33%
chicken liver 869.3 1.72 50%
beef kidney 999.2 1.57 52%
bologna -1941.7 3.10 11%
pork loin 139.3 1.93 41%
veal liver 1490.9 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2446.4 1.43 47%
mackerel 129.7 3.05 14%
sardine 562.3 2.08 38%
caviar 438.2 2.64 33%
salmon 1251.5 1.56 52%
herring 62.6 2.17 36%
trout 470.4 1.68 45%
mollusks conch 966.6 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 54.6 0.17 7%
olives -15.8 1.45 3%
alfalfa 85.5 0.23 19%
avocado -456.3 1.60 8%
escarole 232.5 0.19 24%
chicory greens 99.6 0.23 23%
blackberries 117.9 0.43 27%
coriander 16.4 0.23 30%
corn bran -547.6 2.24 12%
raspberries 13.5 0.52 30%
wheat bran 1774.8 2.16 38%
banana pepper 313.0 0.27 36%
beet greens 127.3 0.22 35%
eggplant 71.4 0.25 35%
collards 344.7 0.33 37%
mustard greens 222.6 0.27 36%
jalapeno peppers 260.3 0.27 37%
sauerkraut 176.7 0.19 39%
sunflower seeds 1133.5 5.46 15%
zucchini 263.5 0.17 40%
tofu 117.0 0.83 34%
pickles 134.3 0.12 40%
cucumber 134.3 0.12 40%
red peppers 308.0 0.31 40%
turnip greens 588.2 0.29 44%
chayote 124.9 0.24 41%
edamame 769.5 1.21 41%
spinach 844.2 0.23 49%
radishes 99.6 0.16 43%
summer squash 235.0 0.19 45%
coconut meat -1309.6 3.54 10%
arugula 33.6 0.25 45%
parsley 326.7 0.36 48%
asparagus 343.4 0.22 50%
artichokes 430.2 0.47 49%
flax seed -169.1 5.34 12%
celery 217.3 0.18 50%
brussel sprouts 344.0 0.42 50%
cauliflower 245.9 0.25 50%
okra 204.2 0.22 50%
lettuce 68.5 0.15 50%
broccoli 270.6 0.35 50%
strawberries 74.7 0.32 49%
coconut milk -2540.2 2.30 9%
chives 12.3 0.30 48%
turnips 141.4 0.21 51%
natto 214.5 2.11 39%
chard 107.4 0.19 51%
portabella mushrooms 520.7 0.29 55%
chinese cabbage 318.8 0.12 54%
brazil nuts 71.0 6.59 9%
soybeans (sprouted) 275.8 0.81 49%

macronutrients

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

macro targets

While Brishti’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) 60 170
fat (g) 15 95
carbs (g) 0 65
energy (calories) 1350

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 Brishti’s food log based on the harder to find 50% of the essential nutrients. Brishti’s most nutrient dense day is April 26 2019 while her least nutrient-dense day is November 03 2019.

best and worst days

Brishti’s food diary for the best and worst days are shown below for comparison. Brishti 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)
Eggs, Cooked 155
Salmon, Pink, Canned, Drained 173
Chicken Liver 89
Parsley, Fresh 11
Onion, White, Yellow or Red, Raw 10
Hot Chili Peppers, Green, Raw 18
Cider Vinegar 6
Laver, Nori, Dried 14
Cider Vinegar 3
Tamari Sauce 7
Spinach and Chinese cabbage 89
Asparagus, Cooked from Fresh 13
Brussels Sprouts, Cooked from Fresh 23
Avocados, Raw, All Commercial Varieties 146
Red Bell Peppers, Raw 18
Chicken Breast, Skin Removed Before Eating 313
Scallops, Cooked 48
Prawns, Cooked from Frozen 67
Squid, Cooked 28

Worst Day

food name energy (kcal)
Eggs, Cooked 233
Salmon, Pink, Canned, Drained 72
Lettuce, Mixed Greens 4
Lemon Juice, Fresh 5

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