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
3.1
Zinc : Copper
5.3
Potassium : Sodium
1.6
Calcium : Magnesium
2.2
Iron : Copper
10.5
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 14%
Sodium 31%
Calcium 44%
Iron 46%
Potassium 52%
Magnesium 55%
Thiamin (B1) 56%
Phosphorus 59%
Manganese 61%
Zinc 64%
Vitamin E 65%
Panto Acid (B5) 71%
Niacin (B3) 75%

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
beef brains -81.3 1.51 22%
headcheese -152.5 1.57 20%
cream cheese -166.2 3.50 11%
lamb brains -70.1 1.54 27%
liver sausage -198.4 3.31 13%
ham 22.3 1.49 29%
liverwurst -110.4 3.26 16%
liver pate -165.9 3.19 16%
feta cheese -94.3 2.64 22%
goat cheese -200.9 2.64 21%
camembert -117.2 3.00 21%
frankfurter -370.6 2.90 17%
pork sausage -112.9 3.25 20%
turkey -49.4 2.21 28%
greek yogurt -1.9 0.97 37%
brie -143.2 3.34 19%
knackwurst -437.8 3.07 16%
lamb liver 721.4 1.68 48%
sweetbread -650.0 3.18 12%
beef sausage -294.3 3.32 18%
whole egg -329.0 1.43 30%
bratwurst -395.3 3.33 16%
salami -161.6 3.78 18%
beef tripe -138.6 0.94 38%
pork stomach, cooked -208.9 1.57 32%
meatballs -451.3 2.86 19%
blue cheese -136.0 3.53 21%
roast ham 253.1 1.78 41%
lamb (lean) 253.5 1.44 43%
sour cream (light) -626.6 1.36 26%
muenster cheese -177.9 3.68 21%
sandwich spread, pork -130.0 2.35 30%
monterey cheese -171.5 3.73 21%
Poultry salad sandwich spread -105.3 2.00 33%
ground beef, 80/20 -1.0 2.70 31%
pork loin 264.4 1.93 41%
ricotta -565.1 1.74 27%
scrapple, pork -69.6 2.13 34%
bologna -938.1 3.10 11%
colby -181.2 3.94 21%
egg yolk -685.8 2.75 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1229.3 1.43 47%
mackerel 45.1 3.05 14%
salmon 710.6 1.56 52%
caviar 105.6 2.64 33%
trout 333.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 35.1 0.17 7%
olives -6.0 1.45 3%
avocado -90.1 1.60 8%
alfalfa 46.2 0.23 19%
escarole 153.7 0.19 24%
chicory greens 53.9 0.23 23%
sunflower seeds 1180.8 5.46 15%
blackberries 111.9 0.43 27%
flax seed 789.4 5.34 12%
coriander 8.3 0.23 30%
wheat bran 1049.5 2.16 38%
raspberries 51.1 0.52 30%
corn bran -300.6 2.24 12%
almond butter 1142.1 6.14 16%
banana pepper 173.0 0.27 36%
eggplant 67.4 0.25 35%
beet greens 62.5 0.22 35%
collards 157.9 0.33 37%
mustard greens 107.9 0.27 36%
jalapeno peppers 136.8 0.27 37%
almonds 913.6 6.07 15%
sauerkraut 61.9 0.19 39%
pickles 78.9 0.12 40%
cucumber 78.9 0.12 40%
zucchini 126.1 0.17 40%
red peppers 168.9 0.31 40%
pumpkin seeds 767.5 5.59 19%
chayote 93.3 0.24 41%
tofu -21.4 0.83 34%
turnip greens 277.5 0.29 44%
spinach 394.9 0.23 49%
radishes 47.4 0.16 43%
summer squash 130.7 0.19 45%
edamame 176.4 1.21 41%
arugula 16.2 0.25 45%
coconut meat -706.1 3.54 10%
artichokes 268.9 0.47 49%
parsley 151.0 0.36 48%
asparagus 186.7 0.22 50%
celery 119.3 0.18 50%
brussel sprouts 159.7 0.42 50%
okra 116.8 0.22 50%
cauliflower 124.2 0.25 50%
coconut milk -1307.5 2.30 9%
broccoli 150.8 0.35 50%
lettuce 35.0 0.15 50%
soybeans (sprouted) 229.0 0.81 49%
strawberries 35.1 0.32 49%
chives 5.2 0.30 48%
turnips 87.0 0.21 51%

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 May 21 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