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
5.3
Zinc : Copper
14.5
Potassium : Sodium
0.6
Calcium : Magnesium
3.5
Iron : Copper
11.8
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
Manganese 36%
Magnesium 37%
Vitamin D 42%
Potassium 43%
Vitamin E 48%
Calcium 65%
Sodium 69%
Folate 71%
Zinc 71%
Copper 73%
Iron 86%
Panto Acid (B5) 86%
Phosphorus 87%

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 162.0 3.18 12%
headcheese -115.4 1.57 20%
beef brains -70.7 1.51 22%
lamb brains -6.4 1.54 27%
cream cheese -128.8 3.50 11%
ham -19.3 1.49 29%
liver sausage -225.2 3.31 13%
liver pate -112.6 3.19 16%
liverwurst -104.8 3.26 16%
whole egg -85.3 1.43 30%
feta cheese -88.6 2.64 22%
goat cheese -117.5 2.64 21%
camembert -88.3 3.00 21%
frankfurter -316.8 2.90 17%
egg yolk -282.3 2.75 18%
greek yogurt -1.8 0.97 37%
turkey -58.7 2.21 28%
brie -111.7 3.34 19%
pork sausage -134.4 3.25 20%
sour cream (light) -453.5 1.36 26%
blue cheese -108.4 3.53 21%
beef sausage -300.3 3.32 18%
meatballs -383.9 2.86 19%
beef tripe -143.0 0.94 38%
pork stomach, cooked -199.7 1.57 32%
knackwurst -464.5 3.07 16%
salami -192.9 3.78 18%
muenster cheese -148.1 3.68 21%
ground beef, 80/20 -2.1 2.70 31%
lamb liver 439.7 1.68 48%
Poultry salad sandwich spread -86.7 2.00 33%
monterey cheese -142.9 3.73 21%
sandwich spread, pork -116.6 2.35 30%
ricotta -454.7 1.74 27%
scrapple, pork -58.7 2.13 34%
sour cream -969.4 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1314.4 1.43 47%
mackerel 66.7 3.05 14%
mollusks conch 826.9 1.30 54%
caviar 149.8 2.64 33%
trout 273.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2426.1 6.14 16%
sunflower seeds 2077.8 5.46 15%
endive 35.6 0.17 7%
olives -2.7 1.45 3%
avocado 226.0 1.60 8%
almonds 1632.1 6.07 15%
alfalfa 52.3 0.23 19%
escarole 174.4 0.19 24%
chicory greens 72.1 0.23 23%
blackberries 180.1 0.43 27%
pumpkin seeds 1105.0 5.59 19%
raspberries 92.3 0.52 30%
coriander 10.2 0.23 30%
corn bran -228.4 2.24 12%
wheat bran 808.8 2.16 38%
banana pepper 175.3 0.27 36%
edamame 625.3 1.21 41%
flax seed 513.3 5.34 12%
eggplant 85.7 0.25 35%
collards 184.7 0.33 37%
jalapeno peppers 174.1 0.27 37%
beet greens 66.3 0.22 35%
mustard greens 113.3 0.27 36%
turnip greens 364.4 0.29 44%
sauerkraut 114.7 0.19 39%
red peppers 199.2 0.31 40%
zucchini 139.7 0.17 40%
pickles 76.9 0.12 40%
cucumber 76.9 0.12 40%
chayote 137.4 0.24 41%
spinach 453.9 0.23 49%
tofu 26.8 0.83 34%
radishes 77.8 0.16 43%
artichokes 412.7 0.47 49%
summer squash 149.0 0.19 45%
coconut meat -466.1 3.54 10%
coconut milk -835.1 2.30 9%
brussel sprouts 273.6 0.42 50%
parsley 175.0 0.36 48%
arugula 21.8 0.25 45%
asparagus 190.6 0.22 50%
hazelnuts 194.0 6.29 10%
lupin seeds 1147.7 3.71 51%
celery 170.7 0.18 50%
natto 251.6 2.11 39%
brazil nuts 217.6 6.59 9%
soybeans (sprouted) 313.6 0.81 49%
cauliflower 171.8 0.25 50%
broccoli 202.0 0.35 50%
strawberries 91.1 0.32 49%
okra 114.1 0.22 50%
lettuce 37.9 0.15 50%
turnips 91.9 0.21 51%
chives 7.1 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) 30 120
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 April 11 2019 while his least nutrient-dense day is April 19 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