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
3.9
Zinc : Copper
18.4
Potassium : Sodium
1.0
Calcium : Magnesium
0.9
Iron : Copper
9.2
Calcium : Phosphorus
0.7

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
Iron 77%
Calcium 80%
Manganese 93%
Phosphorus 99%
Sodium 126%
Potassium 129%
Leucine 148%
Valine 155%
Folate 157%
Isoleucine 181%
Lysine 182%
Methionine 183%
Copper 188%

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 12664.4 1.89 50%
beef brains -62.4 1.51 22%
lamb (lean) 2488.1 1.44 43%
lamb brains 93.7 1.54 27%
sweetbread -601.6 3.18 12%
whole egg 246.4 1.43 30%
pork stomach, cooked -141.0 1.57 32%
pork loin 1205.3 1.93 41%
beef tripe -114.6 0.94 38%
chicken 672.6 2.19 36%
rib eye fillet 1604.3 1.99 45%
roast beef 861.9 2.19 38%
rotisserie chicken back 31.5 2.12 32%
beef rib eye steak 323.7 2.48 33%
ground turkey 67.0 2.58 30%
t-bone steak -196.9 2.94 26%
ground beef -42.1 2.48 30%
lamb leg 105.8 2.58 31%
rotisserie chicken thigh w. skin -183.8 2.26 31%
lamb sweetbread 627.8 1.44 43%
pork ribs 768.0 2.16 39%
ground beef, 80/20 2.8 2.70 31%
pork ribs -926.2 3.61 18%
ground beef 70/30 -53.0 2.70 30%
beef loin -67.9 2.78 30%
ground beef 70/30 -133.5 2.77 30%
flank, steak 127.7 2.63 33%
beef tenderloin steak -15.8 2.73 31%
beef rib, eye 52.5 2.65 32%
ground beef, 75/25 -43.7 2.77 31%
lamb rib -849.9 3.61 19%
beef tenderloin steak 16.5 2.62 32%
beef rib, small end -0.2 2.78 31%
rotisserie chicken thigh 267.0 1.93 39%
beef loin, top loin 136.5 2.50 34%
roast pork 563.7 1.99 41%
sirloin steak 225.0 2.43 36%
pork chops 2051.6 1.74 54%
lamb liver 1247.7 1.68 48%
lamb heart 1076.7 1.61 48%
beef brisket 289.8 2.44 37%
beef brisket, flat half -34.7 2.98 31%
prok ears -633.6 1.66 35%
rotisserie chicken drumstick 257.8 2.06 39%
chicken drumstick 817.0 1.49 47%
beef brisket 104.6 2.80 33%
egg yolk -1879.1 2.75 18%
beef brisket, flat half -46.3 2.89 32%
beef shortribs 167.1 2.95 33%
beef roast 1107.2 1.78 48%
duck -1548.7 3.37 18%
porterhouse steak (fat trimmed) 970.9 1.45 50%
lamb kidney 998.0 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -54.8 3.05 14%
fish roe 2052.7 1.43 47%
sardine 519.7 2.08 38%
salmon 1815.3 1.56 52%
herring 74.5 2.17 36%
caviar 95.6 2.64 33%
trout 558.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 19.6 0.17 7%
olives -5.8 1.45 3%
alfalfa 64.1 0.23 19%
chicory greens 29.9 0.23 23%
escarole 74.9 0.19 24%
blackberries 84.9 0.43 27%
coriander 7.4 0.23 30%
avocado -1800.3 1.60 8%
raspberries 30.2 0.52 30%
beet greens 28.0 0.22 35%
eggplant -19.8 0.25 35%
banana pepper 106.7 0.27 36%
mustard greens 79.3 0.27 36%
jalapeno peppers -2.9 0.27 37%
collards -54.2 0.33 37%
sauerkraut 29.4 0.19 39%
pickles -22.9 0.12 40%
cucumber -22.9 0.12 40%
zucchini 42.4 0.17 40%
chayote -69.9 0.24 41%
turnip greens 451.1 0.29 44%
red peppers -113.2 0.31 40%
radishes 1.2 0.16 43%
spinach 503.3 0.23 49%
summer squash 15.1 0.19 45%
arugula 17.7 0.25 45%
edamame 259.0 1.21 41%
coconut meat -1892.1 3.54 10%
parsley 129.7 0.36 48%
artichokes 309.6 0.47 49%
asparagus 140.4 0.22 50%
chives 6.3 0.30 48%
lettuce 33.9 0.15 50%
celery 1.1 0.18 50%
cauliflower 93.4 0.25 50%
okra 31.7 0.22 50%
brussel sprouts 76.7 0.42 50%
chard 58.7 0.19 51%
turnips 17.7 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) 125 210
fat (g) 20 165
carbs (g) 0 105
energy (calories) 2400

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 June 21 2019 while her least nutrient-dense day is June 26 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