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
6.7
Zinc : Copper
15.3
Potassium : Sodium
1.4
Calcium : Magnesium
1.2
Iron : Copper
13.5
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
Calcium 51%
Iron 95%
Phosphorus 97%
Potassium 115%
Sodium 118%
Omega-3 130%
Copper 141%
Leucine 150%
Valine 151%
Folate 157%
Isoleucine 180%
Magnesium 185%
Methionine 189%

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 10250.2 1.89 50%
beef brains 194.5 1.51 22%
lamb brains 334.1 1.54 27%
lamb (lean) 1883.9 1.44 43%
sweetbread -247.5 3.18 12%
whole egg 383.9 1.43 30%
pork stomach, cooked -116.9 1.57 32%
pork loin 1008.2 1.93 41%
chicken 654.9 2.19 36%
beef tripe -99.4 0.94 38%
ground turkey 144.7 2.58 30%
rotisserie chicken back 27.2 2.12 32%
roast beef 630.6 2.19 38%
rib eye fillet 1156.9 1.99 45%
lamb sweetbread 589.2 1.44 43%
beef rib eye steak 185.1 2.48 33%
lamb liver 1265.1 1.68 48%
ground beef -75.8 2.48 30%
t-bone steak -218.8 2.94 26%
lamb leg 56.9 2.58 31%
pork ribs 625.3 2.16 39%
rotisserie chicken thigh w. skin -164.6 2.26 31%
pork ribs -705.7 3.61 18%
ground beef, 80/20 2.2 2.70 31%
ground beef 70/30 -122.3 2.77 30%
beef loin -75.7 2.78 30%
ground beef 70/30 -82.5 2.70 30%
beef tenderloin steak -34.1 2.73 31%
roast pork 484.8 1.99 41%
beef rib, eye 20.3 2.65 32%
lamb heart 925.8 1.61 48%
flank, steak 41.8 2.63 33%
pork chops 1648.1 1.74 54%
beef tenderloin steak -4.3 2.62 32%
beef rib, small end -17.9 2.78 31%
egg yolk -1336.6 2.75 18%
ground beef, 75/25 -77.5 2.77 31%
rotisserie chicken thigh 179.7 1.93 39%
lamb rib -712.4 3.61 19%
beef loin, top loin 92.3 2.50 34%
sirloin steak 170.8 2.43 36%
chicken drumstick 677.1 1.49 47%
beef brisket 183.9 2.44 37%
beef brisket, flat half -70.5 2.98 31%
rotisserie chicken drumstick 188.4 2.06 39%
prok ears -548.1 1.66 35%
beef brisket 43.0 2.80 33%
beef brisket, flat half -79.3 2.89 32%
lamb kidney 821.6 1.12 52%
beef shortribs 80.8 2.95 33%
lamb shank 958.2 1.96 48%
beef roast 808.3 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2601.0 1.43 47%
mackerel 67.2 3.05 14%
salmon 2009.3 1.56 52%
sardine 769.3 2.08 38%
herring 135.9 2.17 36%
caviar 156.9 2.64 33%
trout 714.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 13.9 0.17 7%
olives -4.9 1.45 3%
alfalfa 47.3 0.23 19%
chicory greens 24.4 0.23 23%
escarole 56.7 0.19 24%
blackberries 58.3 0.43 27%
avocado -1245.5 1.60 8%
coriander 5.1 0.23 30%
raspberries 8.4 0.52 30%
beet greens 13.6 0.22 35%
eggplant -6.7 0.25 35%
banana pepper 96.5 0.27 36%
mustard greens 46.8 0.27 36%
jalapeno peppers -49.9 0.27 37%
collards -95.5 0.33 37%
sauerkraut -3.7 0.19 39%
pickles -18.4 0.12 40%
cucumber -18.4 0.12 40%
zucchini 84.8 0.17 40%
chayote -40.3 0.24 41%
turnip greens 318.3 0.29 44%
red peppers -82.9 0.31 40%
radishes 6.0 0.16 43%
edamame 501.8 1.21 41%
summer squash 48.0 0.19 45%
spinach 357.3 0.23 49%
arugula 11.6 0.25 45%
coconut meat -1558.5 3.54 10%
parsley 85.6 0.36 48%
artichokes 251.8 0.47 49%
asparagus 115.9 0.22 50%
chives 4.5 0.30 48%
lettuce 22.1 0.15 50%
celery 6.9 0.18 50%
cauliflower 82.6 0.25 50%
okra 35.0 0.22 50%
brussel sprouts 99.7 0.42 50%
chard 41.2 0.19 51%
turnips -9.3 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 May 16 2020 while her least nutrient-dense day is May 15 2020.

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