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
4.2
Zinc : Copper
11.7
Potassium : Sodium
0.5
Calcium : Magnesium
2.9
Iron : Copper
33.4
Calcium : Phosphorus
0.6

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
Vitamin E 17%
Zinc 17%
Calcium 18%
Manganese 18%
Vitamin K1 18%
Magnesium 19%
Potassium 22%
Copper 23%
Folate 32%
Phosphorus 37%
Thiamin (B1) 37%
Panto Acid (B5) 39%
Vitamin B6 39%

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 -155.4 1.57 20%
beef brains -133.5 1.51 22%
cream cheese -153.8 3.50 11%
lamb brains -65.6 1.54 27%
ham 8.5 1.49 29%
liverwurst -120.6 3.26 16%
liver pate -171.8 3.19 16%
liver sausage -320.6 3.31 13%
feta cheese -91.6 2.64 22%
goat cheese -185.6 2.64 21%
camembert -108.0 3.00 21%
frankfurter -369.8 2.90 17%
sweetbread -532.3 3.18 12%
turkey -65.5 2.21 28%
greek yogurt -1.9 0.97 37%
brie -131.1 3.34 19%
pork sausage -152.1 3.25 20%
knackwurst -481.1 3.07 16%
whole egg -325.3 1.43 30%
meatballs -448.9 2.86 19%
salami -193.6 3.78 18%
beef sausage -351.8 3.32 18%
blue cheese -135.0 3.53 21%
sour cream (light) -580.6 1.36 26%
beef tripe -188.5 0.94 38%
muenster cheese -181.4 3.68 21%
egg yolk -576.2 2.75 18%
sandwich spread, pork -135.8 2.35 30%
ground beef, 80/20 -1.8 2.70 31%
monterey cheese -174.1 3.73 21%
Poultry salad sandwich spread -110.0 2.00 33%
pork stomach, cooked -304.0 1.57 32%
bratwurst -509.4 3.33 16%
ricotta -558.0 1.74 27%
scrapple, pork -74.5 2.13 34%
sour cream -1167.7 1.98 13%
colby -183.7 3.94 21%
lamb liver 438.4 1.68 48%
milk (full fat) -121.0 0.64 44%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -57.1 3.05 14%
fish roe 662.2 1.43 47%
caviar 117.6 2.64 33%
mollusks conch 672.2 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 44.3 0.17 7%
olives -5.1 1.45 3%
avocado 134.0 1.60 8%
alfalfa 53.6 0.23 19%
escarole 213.9 0.19 24%
sunflower seeds 1381.8 5.46 15%
chicory greens 78.7 0.23 23%
blackberries 133.1 0.43 27%
flax seed 878.2 5.34 12%
coriander 11.6 0.23 30%
almond butter 1183.5 6.14 16%
raspberries 70.0 0.52 30%
collards 329.4 0.33 37%
banana pepper 240.1 0.27 36%
corn bran -334.5 2.24 12%
eggplant 85.3 0.25 35%
beet greens 83.5 0.22 35%
wheat bran 865.3 2.16 38%
mustard greens 151.4 0.27 36%
jalapeno peppers 180.5 0.27 37%
almonds 886.9 6.07 15%
edamame 584.2 1.21 41%
red peppers 261.2 0.31 40%
turnip greens 443.6 0.29 44%
sauerkraut 117.6 0.19 39%
spinach 594.3 0.23 49%
zucchini 171.8 0.17 40%
pickles 108.2 0.12 40%
cucumber 108.2 0.12 40%
chayote 127.8 0.24 41%
tofu -25.0 0.83 34%
brussel sprouts 503.5 0.42 50%
radishes 74.5 0.16 43%
summer squash 159.3 0.19 45%
artichokes 378.0 0.47 49%
pumpkin seeds 503.5 5.59 19%
parsley 222.1 0.36 48%
coconut meat -656.1 3.54 10%
arugula 27.1 0.25 45%
asparagus 229.7 0.22 50%
celery 203.3 0.18 50%
broccoli 271.4 0.35 50%
cauliflower 209.6 0.25 50%
soybeans (sprouted) 334.4 0.81 49%
okra 170.6 0.22 50%
coconut milk -1228.6 2.30 9%
hazelnuts 107.6 6.29 10%
strawberries 78.1 0.32 49%
lettuce 60.8 0.15 50%
chives 9.3 0.30 48%
turnips 91.8 0.21 51%
chinese cabbage 210.8 0.12 54%
chard 75.0 0.19 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) 100 240
fat (g) 30 115
carbs (g) 0 75
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.

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 July 06 2020 while his least nutrient-dense day is April 24 2020.

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