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).

supplements

The supplements listed below will provide Christine with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
1.7
Zinc : Copper
3.3
Potassium : Sodium
2.7
Calcium : Magnesium
2.1
Iron : Copper
7.7
Calcium : Phosphorus
1.2

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 0%
Vitamin B12 3%
Selenium 8%
Sodium 13%
Niacin (B3) 14%
Omega-3 16%
Thiamin (B1) 17%
Phosphorus 18%
Panto Acid (B5) 19%
Iron 20%
Methionine 21%
Leucine 22%
Zinc 24%

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
turkey 15092.4 1.89 50%
liver sausage 585.8 3.31 13%
beef brains 189.7 1.51 22%
lamb (lean) 2045.9 1.44 43%
headcheese -123.2 1.57 20%
lamb brains 222.8 1.54 27%
whole egg 379.9 1.43 30%
cream cheese -258.8 3.50 11%
liverwurst 14.8 3.26 16%
egg yolk -198.4 2.75 18%
pork loin 1410.2 1.93 41%
ham 32.6 1.49 29%
liver pate -146.2 3.19 16%
bologna -735.5 3.10 11%
bratwurst -166.9 3.33 16%
feta cheese -94.4 2.64 22%
goat cheese -185.1 2.64 21%
frankfurter -483.5 2.90 17%
camembert -107.6 3.00 21%
meatballs -374.9 2.86 19%
pork stomach, cooked 54.9 1.57 32%
sweetbread -885.6 3.18 12%
lamb liver 1594.3 1.68 48%
turkey -24.7 2.21 28%
brie -136.9 3.34 19%
pork sausage -151.7 3.25 20%
knackwurst -660.9 3.07 16%
ricotta -462.9 1.74 27%
sour cream (light) -723.9 1.36 26%
pork chops 2095.0 1.74 54%
greek yogurt -1.0 0.97 37%
beef sausage -384.7 3.32 18%
pork ribs 881.4 2.16 39%
beef tripe -62.9 0.94 38%
rotisserie chicken back 141.4 2.12 32%
salami -174.7 3.78 18%
lamb kidney 1365.8 1.12 52%
ground turkey 166.1 2.58 30%
beef rib eye steak 305.1 2.48 33%
blue cheese -147.0 3.53 21%
pork ribs -429.0 3.61 18%
rib eye fillet 1097.4 1.99 45%
roast ham 584.0 1.78 41%
t-bone steak -98.6 2.94 26%
ground beef 16.0 2.48 30%
muenster cheese -179.0 3.68 21%
monterey cheese -162.7 3.73 21%
roast beef 499.6 2.19 38%
roast pork 607.7 1.99 41%
lamb leg 45.6 2.58 31%
beef kidney 1341.1 1.57 52%
sandwich spread, pork -217.0 2.35 30%
Poultry salad sandwich spread -152.6 2.00 33%
flank, steak 162.3 2.63 33%
rotisserie chicken thigh w. skin -191.7 2.26 31%
ground beef 70/30 -17.4 2.70 30%
ground beef, 80/20 2.0 2.70 31%
ground beef 70/30 -66.9 2.77 30%
colby -185.9 3.94 21%
beef loin -35.4 2.78 30%
edam cheese -207.5 3.57 23%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2382.4 1.43 47%
mackerel 124.8 3.05 14%
salmon 1776.3 1.56 52%
sardine 642.1 2.08 38%
caviar 334.3 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 16.2 0.17 7%
olives -11.5 1.45 3%
alfalfa 41.0 0.23 19%
chicory greens 9.0 0.23 23%
escarole 51.6 0.19 24%
corn bran -234.4 2.24 12%
blackberries -58.9 0.43 27%
coriander 3.9 0.23 30%
avocado -1299.5 1.60 8%
raspberries -75.4 0.52 30%
beet greens 17.4 0.22 35%
eggplant -41.7 0.25 35%
banana pepper 28.3 0.27 36%
mustard greens 35.8 0.27 36%
jalapeno peppers 4.3 0.27 37%
tofu 58.0 0.83 34%
collards -76.4 0.33 37%
sauerkraut -20.9 0.19 39%
pickles -17.6 0.12 40%
cucumber -17.6 0.12 40%
zucchini -0.8 0.17 40%
chayote -77.6 0.24 41%
red peppers -90.7 0.31 40%
radishes -28.6 0.16 43%
wheat bran 753.4 2.16 38%
turnip greens 134.2 0.29 44%
summer squash -21.1 0.19 45%
coconut meat -1315.3 3.54 10%
arugula 5.9 0.25 45%
spinach 204.7 0.23 49%

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 December 09 2019 while her least nutrient-dense day is November 04 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