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 3.9 3.31 13%
lamb liver 18.7 1.68 48%
chicken liver 19.2 1.72 50%
turkey liver 17.5 1.89 47%
beef brains 3.9 1.51 22%
liverwurst 2.4 3.26 16%
egg yolk 2.0 2.75 18%
lamb kidney 16.8 1.12 52%
lamb brains 4.2 1.54 27%
sweetbread -2.0 3.18 12%
veal liver 18.4 1.92 55%
whole egg 3.8 1.43 30%
cream -6.2 3.40 6%
pork liver 18.6 1.65 59%
bologna -4.2 3.10 11%
beef liver 18.5 1.75 60%
liver pate -1.6 3.19 16%
bratwurst -2.4 3.33 16%
sour cream -5.7 1.98 13%
lamb -5.2 6.39 5%
bacon -5.1 4.17 11%
turkey heart 10.4 1.74 47%
headcheese -3.3 1.57 20%
pork ribs -2.4 3.61 18%
ham 0.9 1.49 29%
kielbasa -4.4 3.25 15%
knackwurst -4.4 3.07 16%
meatballs -3.0 2.86 19%
feta cheese -1.8 2.64 22%
cream cheese -6.2 3.50 11%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 4.3 3.05 14%
caviar 11.4 2.64 33%
fish roe 11.9 1.43 47%
sardine 6.9 2.08 38%
herring 6.0 2.17 36%
anchovy 8.5 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
endive 19.8 0.17 7%
chicory greens 22.8 0.23 23%
coriander 25.0 0.23 30%
beet greens 22.7 0.22 35%
escarole 15.1 0.19 24%
alfalfa 11.3 0.23 19%
spinach 25.1 0.23 49%
mustard greens 18.6 0.27 36%
turnip greens 17.8 0.29 44%
collards 13.6 0.33 37%
chard 20.3 0.19 51%
asparagus 19.7 0.22 50%
chives 18.8 0.30 48%
parsley 18.5 0.36 48%
arugula 17.1 0.25 45%
lettuce 18.9 0.15 50%
olives -3.7 1.45 3%
wheat bran 14.8 2.16 38%
zucchini 13.4 0.17 40%
avocado -1.5 1.60 8%
jalapeno peppers 10.5 0.27 37%
chinese cabbage 18.6 0.12 54%
banana pepper 9.7 0.27 36%
blackberries 3.8 0.43 27%
red peppers 10.1 0.31 40%
sunflower seeds 2.8 5.46 15%
watercress 22.1 0.11 65%
okra 14.4 0.22 50%
sauerkraut 8.6 0.19 39%
broccoli 14.5 0.35 50%
corn bran -2.9 2.24 12%
summer squash 10.6 0.19 45%
flax seed -0.7 5.34 12%
coconut milk -5.6 2.30 9%
pickles 7.3 0.12 40%
cucumber 7.3 0.12 40%
brazil nuts -0.9 6.59 9%
coconut cream -5.1 3.30 8%
hazelnuts -1.1 6.29 10%
radishes 8.0 0.16 43%
raspberries 1.9 0.52 30%
sesame seeds -2.1 6.31 10%
eggplant 3.6 0.25 35%
celery 11.0 0.18 50%
walnuts -0.8 6.19 13%
coconut meat -5.8 3.54 10%
pili nuts -3.6 7.19 7%
chayote 5.7 0.24 41%
sesame butter 2.1 5.86 21%
portabella mushrooms 12.7 0.29 55%
kale 14.7 0.28 60%
cauliflower 9.8 0.25 50%
almonds -1.4 6.07 15%
tofu 2.5 0.83 34%
pine nuts -2.7 6.73 11%
pecans -5.1 6.91 6%

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 40
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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