Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Manfred get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management 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 Manfred’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
6.8
Potassium : Sodium
5.6
Calcium : Magnesium
1.6
Iron : Copper
7.2
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Manfred’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: fatigue, hypertension, inflammation, insomnia, low testosterone.

nutrient % DRI prioritize
Sodium 8%
Calcium 30%
Thiamin (B1) 35%
Zinc 36%
Magnesium 38%
Potassium 49%
Iron 57%
Phosphorus 59%
Vitamin B12 62%
Manganese 65%
Omega-3 66%
Copper 80%
Folate 83%
Cystine 303%
Vitamin K 258%
Vitamin B-6 122%
Pantothenic acid (B5) 98%
Niacin (B3) 88%
Riboflavin (B2) 105%
Vitamin C 399%
Vitamin D 249%
Vitamin E 137%
Vitamin A 184%
Selenium 90%

optimal foods for you

The foods listed below will provide Manfred with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . 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
liver sausage 573.1 3.31 13%
cream cheese -361.8 3.50 11%
sweetbread -487.2 3.18 12%
liverwurst 69.3 3.26 16%
beef brains 277.8 1.51 22%
liver pate -211.0 3.19 16%
headcheese -284.0 1.57 20%
egg yolk -279.2 2.75 18%
bologna -1931.4 3.10 11%
frankfurter -791.9 2.90 17%
knackwurst -1048.9 3.07 16%
bratwurst -884.0 3.33 16%
brie -288.9 3.34 19%
salami -389.6 3.78 18%
pork sausage -290.1 3.25 20%
camembert -227.0 3.00 21%
beef sausage -709.3 3.32 18%
feta cheese -155.7 2.64 22%
meatballs -814.6 2.86 19%
goat cheese -358.2 2.64 21%
lamb brains 266.0 1.54 27%
sour cream -2821.5 1.98 13%
muenster cheese -328.8 3.68 21%
monterey cheese -312.0 3.73 21%
blue cheese -287.5 3.53 21%
pork ribs -1112.9 3.61 18%
colby -344.4 3.94 21%
blood sausage -2005.7 3.79 14%
whole egg 404.5 1.43 30%
cheddar cheese -513.5 4.10 20%
swiss cheese -211.1 3.93 22%
lamb -2995.9 6.39 5%
gruyere cheese -253.3 4.13 22%
ham -2.3 1.49 29%
chorizo -1202.0 4.55 17%
edam cheese -420.4 3.57 23%
lamb rib -1298.4 3.61 19%
turkey -104.9 2.21 28%
pepperoni -2097.2 5.04 13%
gouda cheese -427.8 3.56 24%
limburger cheese -1729.6 3.27 19%
duck -1897.3 3.37 18%
ricotta -995.8 1.74 27%
sour cream (light) -1342.9 1.36 26%
t-bone steak -767.3 2.94 26%
pork stomach, cooked -228.8 1.57 32%
ground beef, 80/20 -1.7 2.70 31%
sandwich spread, pork -325.9 2.35 30%
cream -5390.2 3.40 6%
ground turkey -333.6 2.58 30%
ground beef -572.5 2.48 30%
ground beef 70/30 -712.5 2.77 30%
Poultry salad sandwich spread -262.6 2.00 33%
beef loin -620.1 2.78 30%
beef rib eye steak -259.6 2.48 33%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 155.0 3.05 14%
fish roe 3573.5 1.43 47%
caviar 643.4 2.64 33%
sardine 731.1 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
olives -15.7 1.45 3%
endive 58.9 0.17 7%
avocado -1045.3 1.60 8%
corn bran -545.7 2.24 12%
alfalfa 84.3 0.23 19%
chicory greens 110.2 0.23 23%
escarole 248.5 0.19 24%
sunflower seeds 579.5 5.46 15%
coconut meat -1691.3 3.54 10%
hazelnuts -464.7 6.29 10%
flax seed -893.8 5.34 12%
brazil nuts -800.2 6.59 9%
blackberries 82.6 0.43 27%
coconut milk -3327.2 2.30 9%
coriander 18.0 0.23 30%
raspberries -22.3 0.52 30%
peanut butter -285.7 5.90 18%
walnuts -1374.5 6.19 13%
sesame butter 92.4 5.86 21%
sesame seeds -2316.8 6.31 10%
coconut cream -4248.9 3.30 8%
beet greens 140.5 0.22 35%
eggplant 7.8 0.25 35%
collards 527.6 0.33 37%
pumpkin seeds -921.4 5.59 19%
banana pepper 248.0 0.27 36%
wheat bran 1713.5 2.16 38%
mustard greens 250.3 0.27 36%
tofu 20.9 0.83 34%
almonds -1848.1 6.07 15%
jalapeno peppers 228.3 0.27 37%
pili nuts -3236.7 7.19 7%
sauerkraut 112.0 0.19 39%

macronutrients

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

macro targets

While Manfred’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) 90 160
fat (g) 20 130
carbs (g) 0 60
energy (calories) 1750

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

net carbs, insulin load, insulinogenic calories

Manfred’s food diary indicates he is eating 1149 calories per day with an insulin load of 60g/day and with 21% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Manfred’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average optimiser 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Manfred 21% 60 34

daily nutrient score

The chart below shows a comparison of the nutrient density of Manfred’s food log based on the harder to find 50% of the essential nutrients. Manfred’s most nutrient dense day is December 11 2018 while his least nutrient-dense day is December 03 2018.

best and worst days

Manfred’s food diary for the best and worst days are shown below for comparison. Manfred 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)
Chicken Breast, Skin Removed Before Cooking 170
Tomato Raw, Includes Cherry, Grape, Roma 26
Cucumber, Raw, Without Peel 20
Olive Oil 362
Lemon Juice, Fresh 4
Broccoli, Cooked From Fresh 7
Cauliflower, Cooked from Fresh 20
Green Tea, Brewed, Unsweetened 4
Almonds, Raw 87
Green Tea, Brewed, Unsweetened 5
Lemon Juice, Fresh 7
Banana, Fresh 125
Lettuce, Green Leaf 15
Scallions or Spring Onions, Tops Only, Raw 2
Olive Oil 265
Banana, Fresh 249
Green Tea, Brewed, Unsweetened 10
Eggs, Cooked 104
Avocados, Raw, All Commercial Varieties 237

Worst Day

food name energy (kcal)
Avocados, Raw, All Commercial Varieties 160

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