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
2.8
Zinc : Copper
19.5
Potassium : Sodium
0.5
Calcium : Magnesium
1.8
Iron : Copper
9.1
Calcium : Phosphorus
0.5

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 8%
Iron 28%
Manganese 30%
Calcium 46%
Folate 58%
Vitamin E 58%
Potassium 64%
Magnesium 67%
Copper 71%
Phosphorus 72%
Panto Acid (B5) 75%
Thiamin (B1) 82%
Riboflavin (B2) 112%

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
liver sausage 237.0 3.31 13%
sweetbread 6.0 3.18 12%
beef brains -55.6 1.51 22%
headcheese -137.5 1.57 20%
lamb liver 1152.6 1.68 48%
lamb brains -31.6 1.54 27%
cream cheese -166.6 3.50 11%
liverwurst -22.6 3.26 16%
ham 3.0 1.49 29%
liver pate -91.6 3.19 16%
whole egg -1.0 1.43 30%
egg yolk -167.8 2.75 18%
feta cheese -88.0 2.64 22%
goat cheese -135.3 2.64 21%
camembert -115.7 3.00 21%
frankfurter -404.6 2.90 17%
greek yogurt -1.7 0.97 37%
brie -138.3 3.34 19%
turkey -80.5 2.21 28%
pork sausage -157.1 3.25 20%
knackwurst -510.9 3.07 16%
lamb kidney 727.6 1.12 52%
beef sausage -374.8 3.32 18%
veal liver 1108.7 1.92 55%
meatballs -489.8 2.86 19%
pork stomach, cooked -245.3 1.57 32%
salami -216.1 3.78 18%
blue cheese -147.6 3.53 21%
beef tripe -208.1 0.94 38%
sour cream (light) -656.1 1.36 26%
sandwich spread, pork -136.3 2.35 30%
muenster cheese -196.1 3.68 21%
ground beef, 80/20 -2.1 2.70 31%
monterey cheese -184.3 3.73 21%
Poultry salad sandwich spread -123.2 2.00 33%
bratwurst -561.1 3.33 16%
chicken liver 610.2 1.72 50%
ricotta -582.2 1.74 27%
scrapple, pork -61.3 2.13 34%
turkey liver 506.3 1.89 47%
beef kidney 629.9 1.57 52%
colby -194.0 3.94 21%
beef liver 1081.5 1.75 60%
sour cream -1282.7 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1573.9 1.43 47%
mackerel 18.8 3.05 14%
caviar 90.1 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 41.8 0.17 7%
olives -5.8 1.45 3%
avocado -19.7 1.60 8%
alfalfa 59.4 0.23 19%
escarole 192.6 0.19 24%
chicory greens 73.1 0.23 23%
sunflower seeds 1404.3 5.46 15%
blackberries 121.7 0.43 27%
coriander 11.8 0.23 30%
raspberries 40.8 0.52 30%
corn bran -382.0 2.24 12%
banana pepper 173.5 0.27 36%
beet greens 89.5 0.22 35%
jalapeno peppers 220.5 0.27 37%
eggplant 68.6 0.25 35%
collards 191.0 0.33 37%
mustard greens 131.1 0.27 36%
wheat bran 837.0 2.16 38%
sauerkraut 131.5 0.19 39%
turnip greens 402.3 0.29 44%
edamame 545.4 1.21 41%
red peppers 201.4 0.31 40%
pickles 97.9 0.12 40%
cucumber 97.9 0.12 40%
zucchini 133.4 0.17 40%
spinach 583.4 0.23 49%
chayote 105.9 0.24 41%
tofu -14.4 0.83 34%
radishes 65.8 0.16 43%
summer squash 127.2 0.19 45%
coconut meat -645.5 3.54 10%
artichokes 314.7 0.47 49%
asparagus 254.3 0.22 50%
parsley 192.3 0.36 48%
arugula 23.0 0.25 45%
brussel sprouts 283.0 0.42 50%
celery 163.9 0.18 50%
natto 240.6 2.11 39%
cauliflower 162.5 0.25 50%
coconut milk -1323.7 2.30 9%
broccoli 199.0 0.35 50%
okra 116.2 0.22 50%
lettuce 50.9 0.15 50%
almonds 267.6 6.07 15%
strawberries 49.7 0.32 49%
soybeans (sprouted) 236.1 0.81 49%
turnips 102.8 0.21 51%
chives 7.8 0.30 48%
portabella mushrooms 337.2 0.29 55%

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) 70 170
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 April 17 2019 while her least nutrient-dense day is April 14 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