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).

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
3.5
Zinc : Copper
17.4
Potassium : Sodium
0.6
Calcium : Magnesium
5.2
Iron : Copper
46.7
Calcium : Phosphorus
2.1

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
Vitamin D 6%
Manganese 12%
Copper 13%
Phosphorus 14%
Leucine 17%
Niacin (B3) 17%
Lysine 18%
Magnesium 18%
Panto Acid (B5) 18%
Valine 18%
Histidine 20%
Methionine 20%
Vitamin B12 20%

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 26039.2 1.89 50%
beef brains 195.9 1.51 22%
lamb (lean) 2976.8 1.44 43%
lamb brains 334.9 1.54 27%
sweetbread -608.3 3.18 12%
whole egg 208.3 1.43 30%
pork loin 1894.5 1.93 41%
pork stomach, cooked -111.8 1.57 32%
beef tripe -95.5 0.94 38%
rib eye fillet 1843.4 1.99 45%
pork ribs 1207.3 2.16 39%
rotisserie chicken back 153.9 2.12 32%
roast beef 991.0 2.19 38%
chicken 725.0 2.19 36%
beef rib eye steak 463.0 2.48 33%
ground turkey 224.8 2.58 30%
pork chops 2757.8 1.74 54%
t-bone steak -116.4 2.94 26%
ground beef 10.9 2.48 30%
lamb liver 1805.4 1.68 48%
pork ribs -769.0 3.61 18%
lamb leg 158.2 2.58 31%
rotisserie chicken thigh w. skin -109.8 2.26 31%
lamb sweetbread 678.6 1.44 43%
roast pork 823.3 1.99 41%
beef loin 5.5 2.78 30%
ground beef 70/30 -6.3 2.70 30%
beef tenderloin steak 76.8 2.73 31%
ground beef 70/30 -88.0 2.77 30%
ground beef, 80/20 3.3 2.70 31%
beef rib, eye 148.0 2.65 32%
lamb rib -805.6 3.61 19%
flank, steak 186.8 2.63 33%
beef tenderloin steak 110.2 2.62 32%
beef rib, small end 92.3 2.78 31%
ground beef, 75/25 7.5 2.77 31%
rotisserie chicken thigh 363.1 1.93 39%
beef loin, top loin 233.3 2.50 34%
egg yolk -1800.7 2.75 18%
sirloin steak 308.4 2.43 36%
beef brisket 343.2 2.44 37%
beef brisket, flat half -13.6 2.98 31%
lamb heart 1121.4 1.61 48%
rotisserie chicken drumstick 314.4 2.06 39%
lamb kidney 1280.8 1.12 52%
chicken drumstick 898.9 1.49 47%
beef brisket 112.2 2.80 33%
beef brisket, flat half -21.3 2.89 32%
prok ears -747.5 1.66 35%
beef roast 1274.3 1.78 48%
beef shortribs 145.0 2.95 33%
beef kidney 1485.3 1.57 52%
porterhouse steak (fat trimmed) 1070.4 1.45 50%
duck -1665.6 3.37 18%
pork (lean) 772.0 2.09 44%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 107.8 3.05 14%
fish roe 3268.8 1.43 47%
salmon 2808.7 1.56 52%
sardine 900.9 2.08 38%
caviar 343.2 2.64 33%
herring 165.4 2.17 36%
trout 996.3 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 11.2 0.17 7%
olives -7.6 1.45 3%
alfalfa 64.6 0.23 19%
chicory greens 20.0 0.23 23%
escarole 23.5 0.19 24%
blackberries 54.0 0.43 27%
coriander 5.6 0.23 30%
avocado -1972.1 1.60 8%
raspberries 15.5 0.52 30%
beet greens 13.7 0.22 35%
eggplant -43.5 0.25 35%
banana pepper 70.3 0.27 36%
mustard greens 56.8 0.27 36%
jalapeno peppers -91.3 0.27 37%
collards -99.0 0.33 37%
sauerkraut -64.7 0.19 39%
pickles -51.9 0.12 40%
cucumber -51.9 0.12 40%
zucchini 23.8 0.17 40%
chayote -88.8 0.24 41%
red peppers -181.3 0.31 40%
radishes -40.1 0.16 43%
turnip greens 253.0 0.29 44%
summer squash -6.9 0.19 45%
arugula 9.3 0.25 45%
coconut meat -2051.8 3.54 10%
spinach 308.6 0.23 49%
edamame -103.0 1.21 41%
parsley 50.4 0.36 48%
chives 2.7 0.30 48%
lettuce 6.9 0.15 50%
asparagus 80.1 0.22 50%
artichokes 233.3 0.47 49%
celery -58.9 0.18 50%
okra 20.6 0.22 50%
cauliflower 49.6 0.25 50%
coconut milk -3993.1 2.30 9%

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 January 14 2020 while her least nutrient-dense day is January 17 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