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).

supplements

The supplements listed below will provide he with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
3.4
Zinc : Copper
7.4
Potassium : Sodium
0.9
Calcium : Magnesium
2.2
Iron : Copper
8.8
Calcium : Phosphorus
0.5

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.

nutrient % DRI prioritize
Manganese 20%
Magnesium 22%
Thiamin (B1) 22%
Vitamin E 22%
Calcium 25%
Folate 26%
Potassium 29%
Sodium 30%
Vitamin A 34%
Zinc 34%
Vitamin D 42%
Phosphorus 47%
Vitamin B6 52%

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
headcheese -169.8 1.57 20%
beef brains -199.8 1.51 22%
cream cheese -171.0 3.50 11%
liverwurst -27.9 3.26 16%
liver sausage -234.5 3.31 13%
ham 4.5 1.49 29%
lamb brains -184.4 1.54 27%
liver pate -176.8 3.19 16%
feta cheese -94.6 2.64 22%
goat cheese -203.1 2.64 21%
camembert -118.7 3.00 21%
frankfurter -411.1 2.90 17%
turkey -74.1 2.21 28%
brie -137.1 3.34 19%
greek yogurt -2.2 0.97 37%
pork sausage -156.6 3.25 20%
sweetbread -632.4 3.18 12%
knackwurst -499.4 3.07 16%
beef sausage -335.0 3.32 18%
whole egg -379.9 1.43 30%
beef tripe -157.2 0.94 38%
salami -209.5 3.78 18%
blue cheese -150.6 3.53 21%
meatballs -523.0 2.86 19%
pork stomach, cooked -270.7 1.57 32%
bratwurst -506.6 3.33 16%
muenster cheese -179.7 3.68 21%
sour cream (light) -698.9 1.36 26%
monterey cheese -172.6 3.73 21%
sandwich spread, pork -149.2 2.35 30%
ground beef, 80/20 -1.3 2.70 31%
ricotta -570.8 1.74 27%
Poultry salad sandwich spread -119.4 2.00 33%
lamb liver 576.9 1.68 48%
egg yolk -723.1 2.75 18%
scrapple, pork -81.1 2.13 34%
colby -181.9 3.94 21%
swiss cheese -153.4 3.93 22%
sour cream -1337.6 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 26.7 3.05 14%
fish roe 1237.6 1.43 47%
caviar 69.1 2.64 33%
mollusks conch 656.1 1.30 54%
herring -31.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 41.5 0.17 7%
olives -6.2 1.45 3%
alfalfa 46.6 0.23 19%
avocado -107.2 1.60 8%
escarole 186.3 0.19 24%
chicory greens 67.8 0.23 23%
blackberries 113.3 0.43 27%
coriander 10.7 0.23 30%
flax seed 762.6 5.34 12%
raspberries 44.1 0.52 30%
corn bran -374.2 2.24 12%
collards 305.1 0.33 37%
banana pepper 224.8 0.27 36%
beet greens 81.2 0.22 35%
eggplant 69.9 0.25 35%
sunflower seeds 832.8 5.46 15%
jalapeno peppers 188.5 0.27 37%
mustard greens 145.3 0.27 36%
wheat bran 915.2 2.16 38%
red peppers 311.5 0.31 40%
turnip greens 449.8 0.29 44%
sauerkraut 105.2 0.19 39%
zucchini 166.5 0.17 40%
almond butter 939.5 6.14 16%
spinach 620.3 0.23 49%
edamame 556.5 1.21 41%
cucumber 79.9 0.12 40%
pickles 79.9 0.12 40%
chayote 94.3 0.24 41%
tofu -64.2 0.83 34%
almonds 733.3 6.07 15%
radishes 69.2 0.16 43%
summer squash 154.5 0.19 45%
pumpkin seeds 590.0 5.59 19%
brussel sprouts 353.7 0.42 50%
parsley 226.1 0.36 48%
coconut meat -729.6 3.54 10%
artichokes 340.3 0.47 49%
arugula 25.0 0.25 45%
asparagus 228.4 0.22 50%
celery 164.2 0.18 50%
okra 157.2 0.22 50%
broccoli 220.1 0.35 50%
coconut milk -1379.9 2.30 9%
cauliflower 158.4 0.25 50%
lettuce 58.8 0.15 50%
soybeans (sprouted) 261.6 0.81 49%
strawberries 57.5 0.32 49%
chives 9.1 0.30 48%
chinese cabbage 227.0 0.12 54%
turnips 80.4 0.21 51%

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) 100 235
fat (g) 30 120
carbs (g) 0 75
energy (calories) 1800

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 June 17 2019 while his least nutrient-dense day is June 15 2019.

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)

Worst Day

food name energy (kcal)

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