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
2.3
Zinc : Copper
4.1
Potassium : Sodium
1.9
Calcium : Magnesium
1.9
Iron : Copper
7.7
Calcium : Phosphorus
0.5

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 12%
Sodium 23%
Calcium 36%
Iron 40%
Potassium 48%
Thiamin (B1) 52%
Vitamin E 52%
Magnesium 53%
Phosphorus 56%
Manganese 60%
Zinc 60%
Niacin (B3) 61%
Panto Acid (B5) 66%

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 135.7 3.31 13%
beef brains -28.9 1.51 22%
headcheese -135.6 1.57 20%
cream cheese -169.0 3.50 11%
lamb brains -60.8 1.54 27%
ham 19.2 1.49 29%
liverwurst -45.7 3.26 16%
liver pate -112.2 3.19 16%
feta cheese -98.0 2.64 22%
lamb liver 862.6 1.68 48%
goat cheese -190.4 2.64 21%
camembert -123.5 3.00 21%
frankfurter -367.1 2.90 17%
pork sausage -110.9 3.25 20%
turkey -50.1 2.21 28%
greek yogurt -2.0 0.97 37%
whole egg -233.2 1.43 30%
brie -148.3 3.34 19%
knackwurst -437.8 3.07 16%
egg yolk -415.7 2.75 18%
beef sausage -282.0 3.32 18%
sweetbread -645.1 3.18 12%
salami -160.1 3.78 18%
pork stomach, cooked -199.2 1.57 32%
lamb kidney 649.4 1.12 52%
bratwurst -421.6 3.33 16%
beef tripe -148.2 0.94 38%
meatballs -457.3 2.86 19%
lamb (lean) 278.8 1.44 43%
blue cheese -143.8 3.53 21%
roast ham 250.7 1.78 41%
sandwich spread, pork -126.4 2.35 30%
muenster cheese -187.2 3.68 21%
ground beef, 80/20 -0.6 2.70 31%
Poultry salad sandwich spread -105.3 2.00 33%
monterey cheese -178.2 3.73 21%
sour cream (light) -679.2 1.36 26%
pork loin 229.3 1.93 41%
bologna -893.1 3.10 11%
scrapple, pork -62.1 2.13 34%
ricotta -580.5 1.74 27%
beef rib eye steak -68.6 2.48 33%
colby -187.1 3.94 21%
pork ribs -456.1 3.61 18%
ground beef -203.2 2.48 30%
sliced turkey pepperoni -0.7 2.43 35%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1163.9 1.43 47%
mackerel 28.8 3.05 14%
caviar 46.9 2.64 33%
salmon 599.4 1.56 52%
trout 290.3 1.68 45%
herring -24.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 34.1 0.17 7%
olives -6.2 1.45 3%
alfalfa 38.4 0.23 19%
avocado -195.7 1.60 8%
escarole 149.2 0.19 24%
chicory greens 48.1 0.23 23%
blackberries 78.3 0.43 27%
coriander 8.3 0.23 30%
sunflower seeds 942.8 5.46 15%
raspberries 20.1 0.52 30%
wheat bran 956.1 2.16 38%
corn bran -340.3 2.24 12%
banana pepper 143.5 0.27 36%
beet greens 62.5 0.22 35%
eggplant 47.0 0.25 35%
jalapeno peppers 177.0 0.27 37%
mustard greens 106.2 0.27 36%
collards 142.2 0.33 37%
sauerkraut 80.4 0.19 39%
cucumber 66.8 0.12 40%
pickles 66.8 0.12 40%
red peppers 151.6 0.31 40%
zucchini 87.9 0.17 40%
turnip greens 290.2 0.29 44%
tofu -28.9 0.83 34%
chayote 61.5 0.24 41%
spinach 394.9 0.23 49%
radishes 35.1 0.16 43%
summer squash 89.1 0.19 45%
arugula 15.6 0.25 45%
coconut meat -691.8 3.54 10%
parsley 151.0 0.36 48%
asparagus 187.4 0.22 50%
edamame 63.6 1.21 41%
celery 98.8 0.18 50%
artichokes 160.0 0.47 49%
cauliflower 99.8 0.25 50%
lettuce 35.4 0.15 50%
okra 79.8 0.22 50%
brussel sprouts 116.6 0.42 50%
broccoli 129.4 0.35 50%
turnips 92.0 0.21 51%
chives 4.8 0.30 48%
strawberries 9.2 0.32 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 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