Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Christine get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Christine’s 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
2.1
Zinc : Copper
3.6
Potassium : Sodium
1.9
Calcium : Magnesium
1.8
Iron : Copper
6.3
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Christine’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 6%
Sodium 20%
Iron 28%
Calcium 30%
Panto Acid (B5) 35%
Vitamin B12 35%
Niacin (B3) 38%
Potassium 41%
Selenium 41%
Thiamin (B1) 41%
Phosphorus 42%
Vitamin E 44%
Zinc 44%

optimal foods for you

The foods listed below will provide Christine with the nutrients that she is currently not getting in large amounts while also aligning with her 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
liver sausage 459.9 3.31 13%
beef brains 197.5 1.51 22%
headcheese -180.6 1.57 20%
egg yolk 131.6 2.75 18%
lamb brains 125.7 1.54 27%
liverwurst 88.6 3.26 16%
cream cheese -198.8 3.50 11%
whole egg 89.7 1.43 30%
liver pate -73.2 3.19 16%
ham 30.0 1.49 29%
lamb (lean) 794.0 1.44 43%
lamb liver 1182.9 1.68 48%
feta cheese -105.4 2.64 22%
frankfurter -410.3 2.90 17%
goat cheese -237.6 2.64 21%
camembert -137.3 3.00 21%
lamb kidney 1036.7 1.12 52%
pork sausage -125.1 3.25 20%
pork stomach, cooked -47.2 1.57 32%
turkey -47.5 2.21 28%
greek yogurt -1.5 0.97 37%
brie -164.9 3.34 19%
knackwurst -506.7 3.07 16%
bratwurst -368.7 3.33 16%
sweetbread -742.5 3.18 12%
pork loin 551.5 1.93 41%
beef sausage -362.9 3.32 18%
salami -167.2 3.78 18%
beef tripe -122.5 0.94 38%
meatballs -523.7 2.86 19%
blue cheese -164.3 3.53 21%
ricotta -596.2 1.74 27%
roast ham 290.8 1.78 41%
pork ribs 350.2 2.16 39%
muenster cheese -209.8 3.68 21%
sandwich spread, pork -147.2 2.35 30%
beef kidney 874.7 1.57 52%
monterey cheese -202.6 3.73 21%
Poultry salad sandwich spread -121.1 2.00 33%
pork chops 1061.8 1.74 54%
ground beef, 80/20 -0.2 2.70 31%
beef rib eye steak 20.7 2.48 33%
bologna -1079.4 3.10 11%
pork ribs -480.0 3.61 18%
sour cream (light) -861.1 1.36 26%
chicken liver 715.2 1.72 50%
ground turkey -144.7 2.58 30%
scrapple, pork -68.9 2.13 34%
ground beef -181.9 2.48 30%
roast pork 253.3 1.99 41%
colby -214.1 3.94 21%
swiss cheese -161.6 3.93 22%
pork liver 1230.3 1.65 59%
t-bone steak -316.2 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2158.3 1.43 47%
mackerel 120.2 3.05 14%
sardine 390.5 2.08 38%
salmon 975.3 1.56 52%
caviar 262.0 2.64 33%
herring 80.1 2.17 36%
trout 408.3 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 29.8 0.17 7%
olives -9.3 1.45 3%
alfalfa 32.0 0.23 19%
escarole 127.5 0.19 24%
chicory greens 41.9 0.23 23%
avocado -426.6 1.60 8%
blackberries 23.6 0.43 27%
coriander 7.5 0.23 30%
corn bran -374.7 2.24 12%
sunflower seeds 1113.9 5.46 15%
raspberries -35.4 0.52 30%
beet greens 56.1 0.22 35%
wheat bran 1049.2 2.16 38%
eggplant 31.0 0.25 35%
banana pepper 120.9 0.27 36%
jalapeno peppers 152.1 0.27 37%
mustard greens 97.4 0.27 36%
collards 83.2 0.33 37%
sauerkraut 64.9 0.19 39%
pickles 50.8 0.12 40%
cucumber 50.8 0.12 40%
tofu -11.1 0.83 34%
zucchini 68.1 0.17 40%
red peppers 120.9 0.31 40%
chayote 34.2 0.24 41%
turnip greens 250.1 0.29 44%
radishes 26.2 0.16 43%
spinach 341.5 0.23 49%
summer squash 67.4 0.19 45%
coconut meat -866.1 3.54 10%
arugula 13.0 0.25 45%
asparagus 211.3 0.22 50%
parsley 132.9 0.36 48%
celery 86.8 0.18 50%
lettuce 30.8 0.15 50%

macronutrients

The macronutrient split of Christine’s diet is shown in the chart below.

macro targets

While Christine’s 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) 45 190
fat (g) 15 90
carbs (g) 0 65
energy (calories) 1250

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 Christine’s food log based on the harder to find 50% of the essential nutrients. Christine’s most nutrient dense day is May 20 2019 while her least nutrient-dense day is September 12 2019.

best and worst days

Christine’s food diary for the best and worst days are shown below for comparison. Christine 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