Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sunny 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 Sunny’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Sunny 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
1.6
Zinc : Copper
23.1
Potassium : Sodium
0.8
Calcium : Magnesium
3.3
Iron : Copper
18.9
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 26%
Manganese 35%
Iron 50%
Vitamin E 55%
Copper 60%
Potassium 61%
Magnesium 62%
Sodium 70%
Calcium 75%
Folate 82%
Phosphorus 100%
Vitamin C 100%
Panto Acid (B5) 106%

optimal foods for you

The foods listed below will provide Sunny 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
sweetbread 128.8 3.18 12%
headcheese -123.9 1.57 20%
beef brains -79.3 1.51 22%
lamb brains -22.6 1.54 27%
cream cheese -135.8 3.50 11%
ham -19.3 1.49 29%
liver pate -123.2 3.19 16%
liver sausage -253.6 3.31 13%
liverwurst -116.0 3.26 16%
feta cheese -94.1 2.64 22%
goat cheese -126.7 2.64 21%
whole egg -126.7 1.43 30%
camembert -94.6 3.00 21%
frankfurter -335.3 2.90 17%
greek yogurt -2.1 0.97 37%
turkey -63.4 2.21 28%
brie -118.6 3.34 19%
pork sausage -143.6 3.25 20%
egg yolk -357.6 2.75 18%
sour cream (light) -490.6 1.36 26%
blue cheese -115.8 3.53 21%
beef sausage -317.6 3.32 18%
beef tripe -152.6 0.94 38%
knackwurst -491.7 3.07 16%
meatballs -413.7 2.86 19%
pork stomach, cooked -215.5 1.57 32%
salami -205.7 3.78 18%
muenster cheese -156.3 3.68 21%
ground beef, 80/20 -2.4 2.70 31%
monterey cheese -150.7 3.73 21%
Poultry salad sandwich spread -93.4 2.00 33%
sandwich spread, pork -124.8 2.35 30%
ricotta -481.2 1.74 27%
lamb liver 422.1 1.68 48%
scrapple, pork -62.8 2.13 34%
sour cream -1024.8 1.98 13%
colby -158.3 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1301.9 1.43 47%
mackerel 60.5 3.05 14%
caviar 140.1 2.64 33%
trout 261.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2229.9 6.14 16%
sunflower seeds 1989.7 5.46 15%
endive 36.3 0.17 7%
olives -3.2 1.45 3%
avocado 202.2 1.60 8%
almonds 1510.2 6.07 15%
alfalfa 53.7 0.23 19%
escarole 174.7 0.19 24%
chicory greens 76.1 0.23 23%
blackberries 194.1 0.43 27%
raspberries 107.4 0.52 30%
coriander 10.9 0.23 30%
pumpkin seeds 1013.2 5.59 19%
banana pepper 238.1 0.27 36%
corn bran -249.5 2.24 12%
wheat bran 789.3 2.16 38%
eggplant 84.7 0.25 35%
collards 203.3 0.33 37%
beet greens 73.4 0.22 35%
edamame 609.9 1.21 41%
jalapeno peppers 180.0 0.27 37%
mustard greens 142.5 0.27 36%
red peppers 278.4 0.31 40%
flax seed 408.1 5.34 12%
sauerkraut 125.8 0.19 39%
turnip greens 387.4 0.29 44%
zucchini 155.4 0.17 40%
pickles 77.5 0.12 40%
cucumber 77.5 0.12 40%
chayote 142.1 0.24 41%
spinach 463.1 0.23 49%
tofu 16.7 0.83 34%
radishes 87.5 0.16 43%
summer squash 166.0 0.19 45%
artichokes 417.9 0.47 49%
coconut meat -499.0 3.54 10%
brussel sprouts 322.0 0.42 50%
coconut milk -900.6 2.30 9%
parsley 220.3 0.36 48%
arugula 22.7 0.25 45%
asparagus 193.9 0.22 50%
celery 174.5 0.18 50%
cauliflower 210.3 0.25 50%
broccoli 238.4 0.35 50%
strawberries 154.9 0.32 49%
soybeans (sprouted) 309.6 0.81 49%
hazelnuts 171.8 6.29 10%
natto 223.2 2.11 39%
okra 122.3 0.22 50%
lettuce 39.9 0.15 50%
brazil nuts 105.1 6.59 9%
turnips 92.6 0.21 51%
lupin seeds 1075.3 3.71 51%
chives 8.5 0.30 48%
chard 74.8 0.19 51%

macronutrients

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

macro targets

While Sunny’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) 65 170
fat (g) 20 90
carbs (g) 0 60
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 Sunny’s food log based on the harder to find 50% of the essential nutrients. Sunny’s most nutrient dense day is April 17 2019 while her least nutrient-dense day is April 18 2019.

best and worst days

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