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
7.7
Zinc : Copper
15.8
Potassium : Sodium
1.6
Calcium : Magnesium
1.3
Iron : Copper
10.5
Calcium : Phosphorus
0.4

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation.

nutrient % DRI prioritize
Calcium 41%
Iron 57%
Sodium 58%
Vitamin D 69%
Folate 82%
Manganese 87%
Magnesium 88%
Phosphorus 94%
Vitamin E 96%
Potassium 101%
Omega-3 115%
Copper 123%
Leucine 137%
Cystine 236%
Selenium 170%
Zinc 239%

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 4380.1 1.89 50%
beef brains 186.0 1.51 22%
whole egg 630.6 1.43 30%
sweetbread -115.8 3.18 12%
lamb brains 210.4 1.54 27%
egg yolk -281.0 2.75 18%
lamb (lean) 1101.8 1.44 43%
pork stomach, cooked -20.7 1.57 32%
beef tripe -97.5 0.94 38%
beef rib eye steak 59.3 2.48 33%
ground turkey -88.4 2.58 30%
lamb liver 977.0 1.68 48%
ground beef, 80/20 -0.1 2.70 31%
pork loin 432.6 1.93 41%
lamb sweetbread 304.8 1.44 43%
rib eye fillet 738.0 1.99 45%
ground beef -281.5 2.48 30%
roast beef 197.6 2.19 38%
rotisserie chicken back -362.9 2.12 32%
lamb leg -210.2 2.58 31%
pork ribs 247.9 2.16 39%
pork ribs -831.0 3.61 18%
t-bone steak -496.2 2.94 26%
beef loin -251.3 2.78 30%
beef rib, eye -141.2 2.65 32%
beef tenderloin steak -144.2 2.62 32%
flank, steak -115.5 2.63 33%
beef tenderloin steak -200.1 2.73 31%
rotisserie chicken thigh w. skin -434.4 2.26 31%
beef loin, top loin -66.5 2.50 34%
beef rib, small end -177.2 2.78 31%
roast pork 210.9 1.99 41%
lamb kidney 711.1 1.12 52%
sirloin steak -19.5 2.43 36%
ground beef 70/30 -359.4 2.77 30%
ground beef 70/30 -327.9 2.70 30%
beef brisket 43.8 2.44 37%
lamb heart 528.0 1.61 48%
prok ears -581.0 1.66 35%
turkey liver 606.1 1.89 47%
ground beef, 75/25 -329.5 2.77 31%
rotisserie chicken thigh -139.0 1.93 39%
beef brisket, flat half -241.7 2.98 31%
beef brisket -132.1 2.80 33%
lamb rib -903.0 3.61 19%
beef brisket, flat half -212.1 2.89 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3576.6 1.43 47%
mackerel 210.5 3.05 14%
salmon 1698.5 1.56 52%
sardine 752.9 2.08 38%
caviar 433.6 2.64 33%
trout 705.5 1.68 45%
herring 119.5 2.17 36%
mollusks conch 1137.5 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 28.1 0.17 7%
olives -6.5 1.45 3%
alfalfa 54.2 0.23 19%
chicory greens 53.5 0.23 23%
escarole 118.2 0.19 24%
avocado -815.7 1.60 8%
blackberries 134.0 0.43 27%
coriander 8.9 0.23 30%
raspberries 34.3 0.52 30%
beet greens 57.1 0.22 35%
eggplant 25.3 0.25 35%
banana pepper 139.0 0.27 36%
mustard greens 99.9 0.27 36%
jalapeno peppers 75.0 0.27 37%
collards 63.7 0.33 37%
sauerkraut 57.5 0.19 39%
edamame 809.2 1.21 41%
zucchini 146.1 0.17 40%
sunflower seeds 931.1 5.46 15%
cucumber 10.1 0.12 40%
pickles 10.1 0.12 40%
red peppers 84.6 0.31 40%
turnip greens 411.6 0.29 44%
chayote 58.6 0.24 41%
radishes 43.2 0.16 43%
spinach 531.9 0.23 49%
summer squash 125.7 0.19 45%
arugula 18.3 0.25 45%
brazil nuts 374.3 6.59 9%
coconut meat -1327.6 3.54 10%
artichokes 338.6 0.47 49%
asparagus 236.7 0.22 50%
parsley 140.0 0.36 48%
celery 85.1 0.18 50%
lettuce 32.6 0.15 50%
chives 6.4 0.30 48%
okra 89.4 0.22 50%
cauliflower 104.1 0.25 50%
brussel sprouts 118.7 0.42 50%
broccoli 150.3 0.35 50%
chard 63.3 0.19 51%
soybeans (sprouted) 272.0 0.81 49%
strawberries -64.7 0.32 49%
turnips 20.3 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) 125 315
fat (g) 35 165
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 April 18 2019 while her least nutrient-dense day is April 20 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)
Breakfast 345
Cinnamon, Ground 3
Lamb Chops, Loin, Visible Fat Eaten 737
Sweet Potato, Baked 459
Cabbage, Green, Raw 22
Cabbage, Red, Raw 14
Heinz, Seriously Good Mayonnaise 644
Chicken Thigh, Skin Removed Before Cooking 234
Cabbage, Green, Raw 22
Red Bell Peppers, Cooked 5
Green Beans, Cooked from Fresh 22
Rice, White, Medium-Grain, Cooked, Unenriched 484
Ayam, Pure Coconut Cream 570
Garlic, Cooked 3
Ginger Root, Raw 16
Cadbury, chocolate bar, Dairy Milk, blocks 256

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