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
13.2
Zinc : Copper
14.7
Potassium : Sodium
0.8
Calcium : Magnesium
2.5
Iron : Copper
12.5
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 14%
Manganese 38%
Vitamin E 39%
Magnesium 40%
Omega-3 43%
Potassium 43%
Folate 44%
Calcium 49%
Sodium 50%
Thiamin (B1) 53%
Vitamin A 60%
Vitamin K1 69%
Zinc 71%

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 69.4 1.51 22%
headcheese -173.8 1.57 20%
lamb brains 80.7 1.54 27%
cream cheese -141.1 3.50 11%
liverwurst -15.3 3.26 16%
ham -2.9 1.49 29%
liver sausage -246.6 3.31 13%
liver pate -165.8 3.19 16%
feta cheese -108.1 2.64 22%
sweetbread -440.9 3.18 12%
lamb liver 777.7 1.68 48%
goat cheese -197.6 2.64 21%
camembert -122.0 3.00 21%
frankfurter -373.7 2.90 17%
greek yogurt -2.1 0.97 37%
pork sausage -136.2 3.25 20%
turkey -80.1 2.21 28%
brie -138.7 3.34 19%
whole egg -298.6 1.43 30%
knackwurst -486.6 3.07 16%
meatballs -424.1 2.86 19%
salami -185.7 3.78 18%
blue cheese -151.2 3.53 21%
beef sausage -363.6 3.32 18%
beef tripe -179.9 0.94 38%
ground beef, 80/20 -2.4 2.70 31%
muenster cheese -177.4 3.68 21%
monterey cheese -171.9 3.73 21%
sandwich spread, pork -142.2 2.35 30%
Poultry salad sandwich spread -115.8 2.00 33%
pork stomach, cooked -311.5 1.57 32%
sour cream (light) -641.2 1.36 26%
sour cream -1103.4 1.98 13%
egg yolk -618.4 2.75 18%
scrapple, pork -78.3 2.13 34%
ricotta -558.5 1.74 27%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1979.1 1.43 47%
mackerel 140.8 3.05 14%
salmon 813.9 1.56 52%
sardine 278.3 2.08 38%
caviar 244.9 2.64 33%
trout 428.1 1.68 45%
mollusks conch 705.7 1.30 54%
herring 41.7 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 43.6 0.17 7%
olives -4.9 1.45 3%
avocado 28.1 1.60 8%
alfalfa 39.7 0.23 19%
escarole 205.7 0.19 24%
chicory greens 74.5 0.23 23%
blackberries 112.3 0.43 27%
collards 405.7 0.33 37%
edamame 858.5 1.21 41%
coriander 11.4 0.23 30%
almond butter 1121.3 6.14 16%
flax seed 685.0 5.34 12%
raspberries 41.3 0.52 30%
banana pepper 169.1 0.27 36%
beet greens 89.8 0.22 35%
mustard greens 163.3 0.27 36%
corn bran -377.5 2.24 12%
turnip greens 530.3 0.29 44%
eggplant 63.7 0.25 35%
jalapeno peppers 155.2 0.27 37%
sunflower seeds 661.0 5.46 15%
almonds 854.2 6.07 15%
red peppers 261.5 0.31 40%
spinach 607.8 0.23 49%
zucchini 176.3 0.17 40%
sauerkraut 88.5 0.19 39%
cucumber 84.6 0.12 40%
pickles 84.6 0.12 40%
wheat bran 630.7 2.16 38%
chayote 67.6 0.24 41%
tofu -86.6 0.83 34%
radishes 54.1 0.16 43%
brussel sprouts 433.1 0.42 50%
summer squash 163.7 0.19 45%
walnuts 464.2 6.19 13%
pumpkin seeds 521.1 5.59 19%
parsley 248.9 0.36 48%
artichokes 320.4 0.47 49%
asparagus 224.7 0.22 50%
arugula 28.2 0.25 45%
celery 171.9 0.18 50%
coconut meat -672.1 3.54 10%
broccoli 243.1 0.35 50%
okra 142.5 0.22 50%
cauliflower 144.1 0.25 50%
soybeans (sprouted) 267.3 0.81 49%
lettuce 65.4 0.15 50%
strawberries 57.2 0.32 49%
hazelnuts 71.2 6.29 10%
chives 10.1 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 January 08 2020 while his least nutrient-dense day is January 06 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