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
1.6
Zinc : Copper
4.1
Potassium : Sodium
0.9
Calcium : Magnesium
1.7
Iron : Copper
9.9
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 78%
Vitamin D 85%
Thiamin (B1) 100%
Manganese 105%
Potassium 125%
Magnesium 127%
Phosphorus 134%
Sodium 137%
Vitamin E 146%
Iron 151%
Zinc 171%
Folate 357%
Vitamin B-6 273%
Pantothenic acid (B5) 253%
Niacin (B3) 227%
Riboflavin (B2) 404%
Selenium 365%
Copper 343%

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 -105.6 1.51 22%
headcheese -271.7 1.57 20%
liver sausage 32.1 3.31 13%
sweetbread -524.2 3.18 12%
lamb brains -129.8 1.54 27%
liverwurst -74.0 3.26 16%
ham 4.7 1.49 29%
liver pate -170.0 3.19 16%
whole egg -52.2 1.43 30%
egg yolk -330.0 2.75 18%
frankfurter -639.9 2.90 17%
turkey -88.4 2.21 28%
pork sausage -248.7 3.25 20%
pork stomach, cooked -190.1 1.57 32%
lamb liver 1374.8 1.68 48%
knackwurst -888.0 3.07 16%
beef tripe -215.4 0.94 38%
meatballs -793.0 2.86 19%
beef sausage -601.2 3.32 18%
bratwurst -764.1 3.33 16%
salami -321.8 3.78 18%
sandwich spread, pork -256.3 2.35 30%
ground beef, 80/20 -1.8 2.70 31%
lamb kidney 1050.4 1.12 52%
Poultry salad sandwich spread -213.8 2.00 33%
scrapple, pork -110.1 2.13 34%
bologna -1795.7 3.10 11%
turkey liver 824.5 1.89 47%
pork ribs -897.7 3.61 18%
beef rib eye steak -216.7 2.48 33%
ground turkey -380.2 2.58 30%
pork loin 232.6 1.93 41%
chicken liver 890.2 1.72 50%
sliced turkey pepperoni -58.9 2.43 35%
lamb (lean) 98.4 1.44 43%
roast ham 75.7 1.78 41%
ground beef -489.9 2.48 30%
veal liver 1527.2 1.92 55%
t-bone steak -650.2 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 34.0 3.05 14%
fish roe 1764.0 1.43 47%
caviar 291.4 2.64 33%
sardine 214.3 2.08 38%
herring -4.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 54.7 0.17 7%
olives -14.4 1.45 3%
alfalfa 86.0 0.23 19%
escarole 236.5 0.19 24%
avocado -492.5 1.60 8%
chicory greens 96.8 0.23 23%
blackberries 115.7 0.43 27%
coriander 15.8 0.23 30%
corn bran -488.9 2.24 12%
raspberries 10.6 0.52 30%
wheat bran 1828.7 2.16 38%
banana pepper 257.1 0.27 36%
beet greens 121.8 0.22 35%
eggplant 76.5 0.25 35%
collards 339.3 0.33 37%
sunflower seeds 1380.3 5.46 15%
jalapeno peppers 262.1 0.27 37%
mustard greens 196.8 0.27 36%
sauerkraut 170.6 0.19 39%
tofu 144.9 0.83 34%
pickles 138.0 0.12 40%
cucumber 138.0 0.12 40%
zucchini 205.7 0.17 40%
red peppers 237.4 0.31 40%
turnip greens 576.0 0.29 44%
chayote 127.7 0.24 41%
spinach 844.6 0.23 49%
radishes 93.4 0.16 43%
edamame 503.5 1.21 41%
summer squash 190.2 0.19 45%
flax seed 124.2 5.34 12%
coconut meat -1214.3 3.54 10%
arugula 33.3 0.25 45%
parsley 286.4 0.36 48%
asparagus 344.9 0.22 50%
artichokes 441.0 0.47 49%
brazil nuts 369.7 6.59 9%
coconut milk -2348.3 2.30 9%
celery 219.3 0.18 50%
brussel sprouts 310.2 0.42 50%
okra 199.9 0.22 50%
natto 325.5 2.11 39%
cauliflower 203.8 0.25 50%
lettuce 67.7 0.15 50%
broccoli 240.2 0.35 50%
chives 11.2 0.30 48%
turnips 147.2 0.21 51%
strawberries 21.5 0.32 49%
chard 100.8 0.19 51%
portabella mushrooms 533.8 0.29 55%
soybeans (sprouted) 299.9 0.81 49%
chinese cabbage 289.5 0.12 54%

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 14 2019 while her least nutrient-dense day is April 16 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, Atlantic, Wild, Cooked 178
Spinach, Cooked from Fresh 31
Pumpkin leaves, cooked, boiled, drained, with salt 11
Coconut Oil 20
Onion, White, Yellow or Red, Cooked 6
Kale, Cooked from Fresh 73
Chicken Liver 150
Chicken Drumstick, Skin Removed Before Eating 101
Spinach, Cooked from Fresh 41
Pumpkin leaves, cooked, boiled, drained, with salt 15
Onion, White, Yellow or Red, Cooked 8
Avocados, Raw, All Commercial Varieties 120
Red Bell Peppers, Raw 20
Lettuce, Romaine or Cos 8
Cider Vinegar 3
Olive Oil 20

Worst Day

food name energy (kcal)
Salmon, Pink, Canned, Drained 99
Chicken Liver 102
Eggs, Cooked 155
Onion, White, Yellow or Red, Raw 5
Onion, White, Yellow or Red, Cooked 5
Hot Chili Peppers, Green, Raw 36
Parsley, Fresh 11
Coconut Oil 30
Olive Oil 20
Chicken Breast, Skin Removed Before Eating 104
Salmon, Pink, Canned, Drained 52
Squid, Cooked 103
Coconut Oil 20
Avocados, Raw, All Commercial Varieties 180
Red Bell Peppers, Raw 18
Lettuce, Romaine or Cos 4
Spinach, Cooked from Fresh 21
Pumpkin leaves, cooked, boiled, drained, with salt 7
Mushrooms, Cooked from Fresh 5
Onion, White, Yellow or Red, Cooked 4

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