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).

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
9.2
Zinc : Copper
27.5
Potassium : Sodium
1.3
Calcium : Magnesium
3.0
Iron : Copper
19.0
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
Vitamin D 5%
Omega-3 17%
Sodium 17%
Magnesium 19%
Manganese 20%
Vitamin E 20%
Thiamin (B1) 23%
Potassium 24%
Copper 25%
Folate 26%
Calcium 28%
Vitamin A 33%
Phosphorus 45%

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
beef brains 93.7 1.51 22%
sweetbread 100.1 3.18 12%
headcheese -173.0 1.57 20%
lamb brains 96.5 1.54 27%
lamb liver 1063.6 1.68 48%
cream cheese -149.6 3.50 11%
liverwurst -27.7 3.26 16%
ham -6.1 1.49 29%
liver sausage -234.2 3.31 13%
liver pate -167.1 3.19 16%
feta cheese -114.1 2.64 22%
goat cheese -161.6 2.64 21%
camembert -129.4 3.00 21%
greek yogurt -2.2 0.97 37%
frankfurter -408.0 2.90 17%
pork sausage -144.3 3.25 20%
turkey -83.9 2.21 28%
brie -147.1 3.34 19%
whole egg -313.1 1.43 30%
knackwurst -512.0 3.07 16%
meatballs -441.6 2.86 19%
salami -196.0 3.78 18%
beef sausage -379.1 3.32 18%
blue cheese -159.3 3.53 21%
beef tripe -192.1 0.94 38%
pork stomach, cooked -286.5 1.57 32%
ground beef, 80/20 -2.4 2.70 31%
muenster cheese -186.8 3.68 21%
sandwich spread, pork -144.4 2.35 30%
monterey cheese -180.9 3.73 21%
Poultry salad sandwich spread -122.7 2.00 33%
sour cream (light) -683.3 1.36 26%
scrapple, pork -75.9 2.13 34%
egg yolk -653.3 2.75 18%
ricotta -587.1 1.74 27%
sour cream -1168.6 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1980.1 1.43 47%
mackerel 136.0 3.05 14%
salmon 803.0 1.56 52%
sardine 286.3 2.08 38%
mollusks conch 801.6 1.30 54%
caviar 240.0 2.64 33%
trout 418.7 1.68 45%
herring 41.2 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 40.2 0.17 7%
olives -4.8 1.45 3%
avocado 46.5 1.60 8%
alfalfa 47.0 0.23 19%
escarole 181.6 0.19 24%
chicory greens 74.5 0.23 23%
flax seed 1000.7 5.34 12%
almond butter 1430.8 6.14 16%
blackberries 140.8 0.43 27%
sunflower seeds 1108.8 5.46 15%
edamame 933.1 1.21 41%
coriander 11.4 0.23 30%
raspberries 51.1 0.52 30%
almonds 1058.3 6.07 15%
collards 287.5 0.33 37%
banana pepper 184.4 0.27 36%
corn bran -360.8 2.24 12%
beet greens 87.5 0.22 35%
eggplant 73.7 0.25 35%
jalapeno peppers 186.2 0.27 37%
mustard greens 149.6 0.27 36%
turnip greens 475.2 0.29 44%
wheat bran 774.1 2.16 38%
red peppers 257.5 0.31 40%
zucchini 186.5 0.17 40%
sauerkraut 104.7 0.19 39%
spinach 583.3 0.23 49%
walnuts 749.1 6.19 13%
pumpkin seeds 820.3 5.59 19%
cucumber 79.5 0.12 40%
pickles 79.5 0.12 40%
chayote 95.7 0.24 41%
tofu -55.2 0.83 34%
radishes 62.7 0.16 43%
summer squash 186.2 0.19 45%
artichokes 382.3 0.47 49%
parsley 218.4 0.36 48%
coconut meat -636.0 3.54 10%
brussel sprouts 296.8 0.42 50%
asparagus 236.4 0.22 50%
arugula 24.3 0.25 45%
celery 155.1 0.18 50%
soybeans (sprouted) 303.6 0.81 49%
coconut milk -1195.6 2.30 9%
okra 141.1 0.22 50%
broccoli 200.0 0.35 50%
hazelnuts 123.5 6.29 10%
cauliflower 142.0 0.25 50%
lettuce 54.9 0.15 50%
strawberries 64.9 0.32 49%

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 August 01 2019 while his least nutrient-dense day is August 06 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