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).

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
5.5
Zinc : Copper
22.8
Potassium : Sodium
1.7
Calcium : Magnesium
4.7
Iron : Copper
14.3
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
Manganese 16%
Vitamin D 18%
Iron 24%
Vitamin E 24%
Sodium 26%
Magnesium 28%
Omega-3 28%
Folate 31%
Copper 38%
Thiamin (B1) 47%
Potassium 48%
Calcium 49%
Panto Acid (B5) 66%

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
beef brains 145.4 1.51 22%
sweetbread 107.7 3.18 12%
lamb brains 187.7 1.54 27%
headcheese -158.4 1.57 20%
cream cheese -151.6 3.50 11%
lamb liver 1011.4 1.68 48%
ham 1.1 1.49 29%
liverwurst -135.3 3.26 16%
liver pate -170.4 3.19 16%
liver sausage -335.5 3.31 13%
feta cheese -108.3 2.64 22%
whole egg -137.9 1.43 30%
goat cheese -160.4 2.64 21%
egg yolk -304.9 2.75 18%
camembert -121.2 3.00 21%
greek yogurt -2.0 0.97 37%
turkey -76.0 2.21 28%
pork sausage -138.2 3.25 20%
frankfurter -407.9 2.90 17%
brie -145.5 3.34 19%
meatballs -410.3 2.86 19%
knackwurst -512.2 3.07 16%
salami -185.8 3.78 18%
blue cheese -147.5 3.53 21%
beef sausage -375.5 3.32 18%
beef tripe -192.3 0.94 38%
pork stomach, cooked -266.3 1.57 32%
ground beef, 80/20 -2.4 2.70 31%
sandwich spread, pork -141.7 2.35 30%
muenster cheese -192.5 3.68 21%
sour cream (light) -631.3 1.36 26%
monterey cheese -185.3 3.73 21%
Poultry salad sandwich spread -122.4 2.00 33%
lamb kidney 487.6 1.12 52%
scrapple, pork -75.2 2.13 34%
bratwurst -561.6 3.33 16%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2092.7 1.43 47%
mackerel 146.3 3.05 14%
salmon 902.9 1.56 52%
caviar 293.4 2.64 33%
mollusks conch 834.1 1.30 54%
sardine 307.6 2.08 38%
trout 490.8 1.68 45%
herring 47.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 40.2 0.17 7%
olives -5.3 1.45 3%
avocado 192.1 1.60 8%
sunflower seeds 1638.8 5.46 15%
alfalfa 58.6 0.23 19%
escarole 186.5 0.19 24%
chicory greens 74.5 0.23 23%
flax seed 1042.2 5.34 12%
almond butter 1378.1 6.14 16%
blackberries 153.4 0.43 27%
edamame 949.4 1.21 41%
coriander 10.7 0.23 30%
raspberries 68.5 0.52 30%
almonds 1016.7 6.07 15%
banana pepper 193.5 0.27 36%
corn bran -342.9 2.24 12%
wheat bran 862.0 2.16 38%
eggplant 85.2 0.25 35%
beet greens 75.6 0.22 35%
jalapeno peppers 173.6 0.27 37%
collards 174.1 0.33 37%
mustard greens 122.0 0.27 36%
walnuts 830.1 6.19 13%
zucchini 196.4 0.17 40%
sauerkraut 109.7 0.19 39%
pumpkin seeds 834.1 5.59 19%
red peppers 201.1 0.31 40%
turnip greens 369.4 0.29 44%
cucumber 94.1 0.12 40%
pickles 94.1 0.12 40%
chayote 129.5 0.24 41%
spinach 500.4 0.23 49%
tofu -9.3 0.83 34%
radishes 71.8 0.16 43%
summer squash 193.7 0.19 45%
artichokes 409.8 0.47 49%
brussel sprouts 297.0 0.42 50%
coconut meat -639.8 3.54 10%
parsley 182.3 0.36 48%
asparagus 229.2 0.22 50%
arugula 21.9 0.25 45%
soybeans (sprouted) 349.0 0.81 49%
celery 166.9 0.18 50%
cauliflower 186.0 0.25 50%
okra 146.1 0.22 50%
broccoli 204.0 0.35 50%
hazelnuts 126.1 6.29 10%
coconut milk -1204.9 2.30 9%
strawberries 73.1 0.32 49%
lettuce 45.1 0.15 50%

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) 70 180
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 January 27 2020 while her least nutrient-dense day is January 23 2020.

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