Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Gigi 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.

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

supplements

The supplements listed below will provide Gigi 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
1.4
Zinc : Copper
8.0
Potassium : Sodium
1.3
Calcium : Magnesium
2.9
Iron : Copper
11.8
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 17%
Manganese 26%
Sodium 26%
Iron 28%
Thiamin (B1) 28%
Potassium 36%
Magnesium 38%
Calcium 40%
Folate 52%
Phosphorus 53%
Zinc 53%
Copper 54%
Vitamin E 74%

optimal foods for you

The foods listed below will provide Gigi 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
headcheese -148.3 1.57 20%
beef brains -157.8 1.51 22%
cream cheese -148.0 3.50 11%
ham 10.3 1.49 29%
lamb brains -130.6 1.54 27%
liver pate -153.9 3.19 16%
liverwurst -143.6 3.26 16%
feta cheese -84.6 2.64 22%
camembert -102.2 3.00 21%
goat cheese -182.7 2.64 21%
liver sausage -401.4 3.31 13%
frankfurter -350.2 2.90 17%
sweetbread -506.6 3.18 12%
brie -117.3 3.34 19%
greek yogurt -1.8 0.97 37%
turkey -66.1 2.21 28%
pork sausage -127.0 3.25 20%
knackwurst -409.6 3.07 16%
whole egg -298.6 1.43 30%
beef sausage -286.4 3.32 18%
beef tripe -119.4 0.94 38%
salami -176.6 3.78 18%
pork stomach, cooked -210.5 1.57 32%
meatballs -430.9 2.86 19%
blue cheese -127.9 3.53 21%
bratwurst -410.1 3.33 16%
sour cream (light) -566.1 1.36 26%
muenster cheese -152.4 3.68 21%
monterey cheese -146.1 3.73 21%
sandwich spread, pork -122.2 2.35 30%
ground beef, 80/20 -1.3 2.70 31%
Poultry salad sandwich spread -97.2 2.00 33%
ricotta -484.0 1.74 27%
egg yolk -600.0 2.75 18%
colby -154.4 3.94 21%
scrapple, pork -73.3 2.13 34%
roast ham 102.6 1.78 41%
swiss cheese -129.2 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1336.3 1.43 47%
mackerel 41.1 3.05 14%
mollusks conch 721.3 1.30 54%
caviar 88.2 2.64 33%
herring -24.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 34.9 0.17 7%
olives -4.5 1.45 3%
avocado -31.0 1.60 8%
almond butter 1678.0 6.14 16%
alfalfa 47.9 0.23 19%
escarole 155.5 0.19 24%
flax seed 1072.4 5.34 12%
chicory greens 53.8 0.23 23%
blackberries 129.0 0.43 27%
sunflower seeds 1031.6 5.46 15%
almonds 1189.1 6.07 15%
coriander 8.4 0.23 30%
raspberries 62.1 0.52 30%
corn bran -308.3 2.24 12%
wheat bran 853.0 2.16 38%
banana pepper 171.9 0.27 36%
eggplant 69.5 0.25 35%
beet greens 62.8 0.22 35%
pumpkin seeds 935.1 5.59 19%
collards 166.2 0.33 37%
edamame 615.7 1.21 41%
mustard greens 103.9 0.27 36%
jalapeno peppers 125.9 0.27 37%
sauerkraut 93.1 0.19 39%
red peppers 197.9 0.31 40%
zucchini 140.8 0.17 40%
turnip greens 347.4 0.29 44%
pickles 77.2 0.12 40%
cucumber 77.2 0.12 40%
spinach 477.1 0.23 49%
chayote 86.4 0.24 41%
tofu -36.2 0.83 34%
radishes 66.5 0.16 43%
summer squash 142.7 0.19 45%
artichokes 349.4 0.47 49%
coconut meat -596.3 3.54 10%
brussel sprouts 290.1 0.42 50%
parsley 178.8 0.36 48%
arugula 20.0 0.25 45%
asparagus 208.2 0.22 50%
celery 143.6 0.18 50%
coconut milk -1109.3 2.30 9%
soybeans (sprouted) 288.5 0.81 49%
lupin seeds 1232.3 3.71 51%
okra 139.2 0.22 50%
broccoli 186.6 0.35 50%
cauliflower 142.0 0.25 50%
hazelnuts 95.4 6.29 10%
strawberries 70.6 0.32 49%
natto 156.5 2.11 39%
lettuce 44.1 0.15 50%
chives 6.7 0.30 48%
turnips 81.1 0.21 51%

macronutrients

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

macro targets

While Gigi’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) 70 175
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1350

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 Gigi’s food log based on the harder to find 50% of the essential nutrients. Gigi’s most nutrient dense day is June 02 2019 while her least nutrient-dense day is May 22 2019.

best and worst days

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