Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ann 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 Ann’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
1.3
Zinc : Copper
11.4
Potassium : Sodium
2.0
Calcium : Magnesium
1.8
Iron : Copper
3.3
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ann’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: hypothyroidism, methylation, insomnia.

nutrient % DRI prioritize
Leucine 9%
Valine 9%
Isoleucine 10%
Lysine 11%
Methionine 11%
Histidine 12%
Threonine 12%
Tyrosine 12%
Tryptophan 13%
Cystine 16%
Phenylalanine 16%
Sodium 45%
Calcium 54%
Omega-3 285%
Vitamin B12 495%
Folate 115%
Vitamin B6 140%
Vitamin B3 (Niacin) 149%
Vitamin B2 (Riboflavin) 194%
Vitamin B1 (Thiamin) 116%
Vitamin E 190%
Vitamin A 245%
Selenium 235%
Copper 395%
Magnesium 126%

optimal foods for you

The foods listed below will provide Ann 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 48077.8 1.89 50%
beef brains 345.2 1.51 22%
headcheese -229.3 1.57 20%
lamb (lean) 5944.8 1.44 43%
liver sausage 405.0 3.31 13%
whole egg 1244.4 1.43 30%
lamb brains 514.7 1.54 27%
bologna -1447.8 3.10 11%
ham 8.8 1.49 29%
bratwurst -266.7 3.33 16%
sweetbread -1937.8 3.18 12%
liverwurst -479.6 3.26 16%
pork loin 4136.5 1.93 41%
meatballs -532.7 2.86 19%
liver pate -768.8 3.19 16%
frankfurter -1643.5 2.90 17%
turkey -69.3 2.21 28%
pork stomach, cooked -150.6 1.57 32%
pork sausage -571.0 3.25 20%
chicken 2062.4 2.19 36%
knackwurst -2192.0 3.07 16%
beef sausage -1167.1 3.32 18%
pork ribs 2652.6 2.16 39%
beef tripe -196.5 0.94 38%
pork chops 6093.9 1.74 54%
salami -615.7 3.78 18%
rib eye fillet 3697.6 1.99 45%
roast beef 2022.4 2.19 38%
beef rib eye steak 896.8 2.48 33%
ground turkey 410.8 2.58 30%
rotisserie chicken back -104.9 2.12 32%
t-bone steak -395.7 2.94 26%
lamb liver 3683.0 1.68 48%
lamb leg 291.3 2.58 31%
pork ribs -1673.4 3.61 18%
egg yolk -3101.8 2.75 18%
roast ham 1455.4 1.78 41%
roast pork 1849.3 1.99 41%
Poultry salad sandwich spread -379.4 2.00 33%
ground beef -334.5 2.48 30%
lamb sweetbread 1322.9 1.44 43%
rotisserie chicken thigh w. skin -533.9 2.26 31%
sandwich spread, pork -743.6 2.35 30%
ground beef, 80/20 5.8 2.70 31%
flank, steak 350.6 2.63 33%
scrapple, pork -82.2 2.13 34%
beef loin -157.1 2.78 30%
beef tenderloin steak -40.9 2.73 31%
beef rib, eye 110.8 2.65 32%
lamb rib -1841.3 3.61 19%
beef tenderloin steak 47.8 2.62 32%
beef rib, small end 5.8 2.78 31%
ground beef 70/30 -502.3 2.77 30%
ground beef 70/30 -371.3 2.70 30%
beef loin, top loin 314.4 2.50 34%
sirloin steak 512.5 2.43 36%
chicken drumstick 2047.2 1.49 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 8019.8 1.43 47%
mackerel 108.8 3.05 14%
salmon 5246.3 1.56 52%
sardine 1750.6 2.08 38%
caviar 701.1 2.64 33%
herring 339.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 17.4 0.17 7%
olives -9.3 1.45 3%
alfalfa 79.4 0.23 19%
chicory greens 42.1 0.23 23%
escarole 14.2 0.19 24%
corn bran -380.7 2.24 12%
blackberries 44.0 0.43 27%
coriander 11.0 0.23 30%
avocado -4278.1 1.60 8%
raspberries -34.9 0.52 30%
beet greens 58.7 0.22 35%
eggplant -134.7 0.25 35%
banana pepper 177.2 0.27 36%
mustard greens 133.0 0.27 36%
tofu 305.1 0.83 34%
collards -71.6 0.33 37%
jalapeno peppers -191.2 0.27 37%
sauerkraut -161.1 0.19 39%
pickles -138.1 0.12 40%
cucumber -138.1 0.12 40%
zucchini 55.6 0.17 40%
red peppers -157.0 0.31 40%
chayote -261.0 0.24 41%
turnip greens 805.9 0.29 44%
radishes -103.0 0.16 43%
summer squash -63.2 0.19 45%
spinach 922.0 0.23 49%
arugula 17.4 0.25 45%
edamame 336.5 1.21 41%
coconut meat -4564.2 3.54 10%
parsley 133.0 0.36 48%

macronutrients

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

macro targets

While Ann’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) 330 1010
fat (g) 145 -30
carbs (g) 0 80
energy (calories) 1300

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 Ann’s food log based on the harder to find 50% of the essential nutrients. Ann’s most nutrient dense day is August 29 2020 while her least nutrient-dense day is September 02 2020.

best and worst days

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