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
15.1
Zinc : Copper
21.9
Potassium : Sodium
0.5
Calcium : Magnesium
3.7
Iron : Copper
26.2
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 C 8%
Vitamin K1 9%
Magnesium 15%
Manganese 15%
Vitamin D 15%
Vitamin E 15%
Omega-3 18%
Potassium 19%
Copper 23%
Vitamin A 23%
Calcium 28%
Folate 32%
Zinc 33%

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
sweetbread 165.5 3.18 12%
beef brains 101.1 1.51 22%
headcheese -162.9 1.57 20%
lamb brains 111.4 1.54 27%
cream cheese -139.7 3.50 11%
liverwurst -28.3 3.26 16%
liver sausage -213.6 3.31 13%
ham -31.3 1.49 29%
liver pate -139.4 3.19 16%
feta cheese -116.2 2.64 22%
goat cheese -155.0 2.64 21%
lamb liver 760.1 1.68 48%
camembert -121.2 3.00 21%
frankfurter -368.3 2.90 17%
greek yogurt -2.5 0.97 37%
turkey -80.1 2.21 28%
brie -140.7 3.34 19%
pork sausage -154.4 3.25 20%
whole egg -286.2 1.43 30%
meatballs -439.2 2.86 19%
blue cheese -149.3 3.53 21%
beef tripe -176.8 0.94 38%
beef sausage -359.9 3.32 18%
salami -220.3 3.78 18%
ground beef, 80/20 -2.7 2.70 31%
muenster cheese -174.5 3.68 21%
pork stomach, cooked -275.0 1.57 32%
knackwurst -571.6 3.07 16%
monterey cheese -169.3 3.73 21%
Poultry salad sandwich spread -114.2 2.00 33%
sandwich spread, pork -151.6 2.35 30%
sour cream (light) -657.6 1.36 26%
scrapple, pork -76.5 2.13 34%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1833.5 1.43 47%
mackerel 145.3 3.05 14%
mollusks conch 802.2 1.30 54%
sardine 293.9 2.08 38%
salmon 748.1 1.56 52%
caviar 231.8 2.64 33%
trout 401.7 1.68 45%
herring 39.7 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 42.5 0.17 7%
olives -4.3 1.45 3%
avocado 88.2 1.60 8%
almond butter 1700.3 6.14 16%
alfalfa 44.2 0.23 19%
escarole 204.2 0.19 24%
chicory greens 86.6 0.23 23%
sunflower seeds 1195.4 5.46 15%
blackberries 172.8 0.43 27%
almonds 1190.1 6.07 15%
collards 424.8 0.33 37%
edamame 866.1 1.21 41%
coriander 13.2 0.23 30%
raspberries 73.3 0.52 30%
banana pepper 222.4 0.27 36%
turnip greens 581.8 0.29 44%
corn bran -330.0 2.24 12%
mustard greens 197.5 0.27 36%
walnuts 881.7 6.19 13%
beet greens 98.8 0.22 35%
jalapeno peppers 187.2 0.27 37%
eggplant 67.5 0.25 35%
red peppers 323.1 0.31 40%
spinach 624.4 0.23 49%
pumpkin seeds 820.3 5.59 19%
zucchini 186.8 0.17 40%
sauerkraut 119.4 0.19 39%
wheat bran 644.3 2.16 38%
pickles 68.3 0.12 40%
cucumber 68.3 0.12 40%
chayote 98.8 0.24 41%
tofu -57.8 0.83 34%
radishes 73.1 0.16 43%
summer squash 184.4 0.19 45%
brussel sprouts 435.7 0.42 50%
parsley 296.7 0.36 48%
artichokes 373.8 0.47 49%
flax seed 55.2 5.34 12%
coconut meat -599.7 3.54 10%
arugula 29.5 0.25 45%
asparagus 215.6 0.22 50%
broccoli 274.1 0.35 50%
celery 177.8 0.18 50%
cauliflower 173.6 0.25 50%
strawberries 130.4 0.32 49%
coconut milk -1102.9 2.30 9%
hazelnuts 128.9 6.29 10%
soybeans (sprouted) 266.7 0.81 49%
okra 125.4 0.22 50%
lettuce 59.7 0.15 50%
chinese cabbage 227.7 0.12 54%
chard 100.9 0.19 51%
chives 11.7 0.30 48%

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 November 16 2019 while his least nutrient-dense day is November 13 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