Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help B 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 and being paleo.

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 B’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide B 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
2.0
Zinc : Copper
24.4
Potassium : Sodium
1.5
Calcium : Magnesium
1.7
Iron : Copper
27.5
Calcium : Phosphorus
1.0

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 46%
Sodium 53%
Potassium 84%
Phosphorus 89%
Calcium 102%
Leucine 111%
Valine 118%
Copper 125%
Folate 127%
Isoleucine 135%
Methionine 136%
Lysine 141%
Histidine 147%

optimal foods for you

The foods listed below will provide B 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 19658.8 1.89 50%
lamb (lean) 3080.3 1.44 43%
beef brains -67.3 1.51 22%
lamb brains 89.5 1.54 27%
sweetbread -628.1 3.18 12%
whole egg 212.4 1.43 30%
pork loin 1887.6 1.93 41%
chicken 1186.8 2.19 36%
pork stomach, cooked -107.3 1.57 32%
rib eye fillet 2028.1 1.99 45%
roast beef 1154.2 2.19 38%
beef tripe -91.7 0.94 38%
rotisserie chicken back 205.9 2.12 32%
beef rib eye steak 526.9 2.48 33%
pork ribs 1210.8 2.16 39%
ground turkey 160.9 2.58 30%
t-bone steak -109.1 2.94 26%
pork chops 2807.1 1.74 54%
ground beef 43.2 2.48 30%
lamb leg 222.1 2.58 31%
rotisserie chicken thigh w. skin -88.5 2.26 31%
pork ribs -804.6 3.61 18%
lamb sweetbread 694.3 1.44 43%
beef loin 56.4 2.78 30%
ground beef 70/30 48.7 2.70 30%
ground beef 70/30 -30.2 2.77 30%
roast pork 859.8 1.99 41%
beef tenderloin steak 113.8 2.73 31%
flank, steak 241.2 2.63 33%
beef rib, eye 186.2 2.65 32%
beef rib, small end 139.0 2.78 31%
ground beef, 80/20 4.0 2.70 31%
beef tenderloin steak 148.1 2.62 32%
lamb rib -825.2 3.61 19%
ground beef, 75/25 58.1 2.77 31%
beef loin, top loin 281.4 2.50 34%
rotisserie chicken thigh 397.5 1.93 39%
sirloin steak 377.2 2.43 36%
beef brisket 444.7 2.44 37%
beef brisket, flat half 86.2 2.98 31%
beef brisket 240.9 2.80 33%
chicken drumstick 1028.3 1.49 47%
rotisserie chicken drumstick 373.1 2.06 39%
beef brisket, flat half 66.4 2.89 32%
prok ears -714.1 1.66 35%
beef roast 1379.4 1.78 48%
beef shortribs 285.1 2.95 33%
porterhouse steak (fat trimmed) 1201.2 1.45 50%
lamb heart 1043.7 1.61 48%
lamb liver 1191.1 1.68 48%
pork (lean) 878.7 2.09 44%
egg yolk -2197.5 2.75 18%
duck -1688.7 3.37 18%
elk 686.9 1.93 44%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -34.7 3.05 14%
fish roe 2473.5 1.43 47%
salmon 2152.5 1.56 52%
sardine 603.7 2.08 38%
herring 98.4 2.17 36%
caviar -5.6 2.64 33%
trout 713.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 12.7 0.17 7%
olives -4.0 1.45 3%
alfalfa 54.3 0.23 19%
chicory greens 20.4 0.23 23%
escarole 43.2 0.19 24%
blackberries 84.6 0.43 27%
coriander 5.6 0.23 30%
avocado -2000.2 1.60 8%
raspberries 32.5 0.52 30%
beet greens 9.3 0.22 35%
eggplant -30.5 0.25 35%
banana pepper 103.2 0.27 36%
mustard greens 50.2 0.27 36%
jalapeno peppers -104.7 0.27 37%
collards -141.8 0.33 37%
sauerkraut -35.3 0.19 39%
pickles -44.9 0.12 40%
cucumber -44.9 0.12 40%
zucchini 24.7 0.17 40%
chayote -96.8 0.24 41%
red peppers -150.1 0.31 40%
turnip greens 357.4 0.29 44%
radishes -16.7 0.16 43%
summer squash -12.1 0.19 45%
arugula 12.8 0.25 45%
spinach 422.0 0.23 49%
coconut meat -2121.3 3.54 10%
edamame 195.2 1.21 41%
parsley 75.3 0.36 48%
chives 4.4 0.30 48%
lettuce 21.1 0.15 50%
asparagus 115.2 0.22 50%
artichokes 270.6 0.47 49%
celery -30.6 0.18 50%
cauliflower 86.5 0.25 50%
okra 22.4 0.22 50%
brussel sprouts 65.6 0.42 50%
chard 41.4 0.19 51%
turnips -41.7 0.21 51%

macronutrients

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

macro targets

While B’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) 75 210
fat (g) 20 110
carbs (g) 0 75
energy (calories) 1600

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 B’s food log based on the harder to find 50% of the essential nutrients. B’s most nutrient dense day is July 05 2019 while her least nutrient-dense day is July 09 2019.

best and worst days

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