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
4.1
Zinc : Copper
19.1
Potassium : Sodium
0.9
Calcium : Magnesium
2.6
Iron : Copper
23.4
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 13%
Manganese 15%
Thiamin (B1) 25%
Calcium 28%
Magnesium 29%
Copper 31%
Iron 32%
Potassium 36%
Sodium 36%
Vitamin E 39%
Folate 48%
Phosphorus 50%
Omega-3 52%

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
sweetbread 156.1 3.18 12%
beef brains 118.2 1.51 22%
lamb brains 124.0 1.54 27%
headcheese -158.4 1.57 20%
cream cheese -141.1 3.50 11%
ham -0.9 1.49 29%
liver pate -166.4 3.19 16%
lamb liver 777.7 1.68 48%
liverwurst -161.0 3.26 16%
feta cheese -106.0 2.64 22%
goat cheese -151.6 2.64 21%
camembert -121.4 3.00 21%
greek yogurt -2.0 0.97 37%
pork sausage -128.9 3.25 20%
turkey -76.0 2.21 28%
frankfurter -376.3 2.90 17%
brie -137.1 3.34 19%
liver sausage -438.3 3.31 13%
whole egg -267.0 1.43 30%
knackwurst -465.4 3.07 16%
meatballs -391.7 2.86 19%
salami -174.3 3.78 18%
blue cheese -149.0 3.53 21%
beef tripe -175.8 0.94 38%
beef sausage -350.1 3.32 18%
ground beef, 80/20 -2.2 2.70 31%
pork stomach, cooked -259.4 1.57 32%
sandwich spread, pork -130.8 2.35 30%
muenster cheese -176.4 3.68 21%
monterey cheese -170.0 3.73 21%
Poultry salad sandwich spread -111.6 2.00 33%
egg yolk -569.4 2.75 18%
sour cream (light) -631.3 1.36 26%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2039.2 1.43 47%
mackerel 146.3 3.05 14%
salmon 848.3 1.56 52%
mollusks conch 834.1 1.30 54%
sardine 323.5 2.08 38%
caviar 251.2 2.64 33%
trout 438.9 1.68 45%
herring 48.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 33.2 0.17 7%
olives -4.2 1.45 3%
almond butter 1767.3 6.14 16%
avocado 108.8 1.60 8%
flax seed 1182.8 5.34 12%
alfalfa 47.7 0.23 19%
sunflower seeds 1262.4 5.46 15%
escarole 147.8 0.19 24%
chicory greens 62.8 0.23 23%
almonds 1267.4 6.07 15%
edamame 963.3 1.21 41%
blackberries 147.0 0.43 27%
coriander 9.6 0.23 30%
raspberries 62.2 0.52 30%
walnuts 921.0 6.19 13%
pumpkin seeds 981.8 5.59 19%
banana pepper 183.2 0.27 36%
wheat bran 807.4 2.16 38%
corn bran -325.5 2.24 12%
eggplant 77.3 0.25 35%
beet greens 72.4 0.22 35%
collards 166.2 0.33 37%
jalapeno peppers 149.9 0.27 37%
mustard greens 118.9 0.27 36%
zucchini 186.0 0.17 40%
sauerkraut 109.1 0.19 39%
turnip greens 375.8 0.29 44%
red peppers 187.1 0.31 40%
spinach 495.4 0.23 49%
pickles 79.7 0.12 40%
cucumber 79.7 0.12 40%
chayote 103.0 0.24 41%
tofu -37.9 0.83 34%
summer squash 187.6 0.19 45%
radishes 66.0 0.16 43%
artichokes 397.5 0.47 49%
lupin seeds 1272.1 3.71 51%
brussel sprouts 281.9 0.42 50%
asparagus 221.5 0.22 50%
coconut meat -575.7 3.54 10%
parsley 173.1 0.36 48%
arugula 19.7 0.25 45%
soybeans (sprouted) 322.3 0.81 49%
brazil nuts 202.8 6.59 9%
celery 145.6 0.18 50%
hazelnuts 162.4 6.29 10%
okra 140.3 0.22 50%
cauliflower 147.9 0.25 50%
natto 193.6 2.11 39%
coconut milk -1073.3 2.30 9%
broccoli 181.8 0.35 50%
strawberries 74.8 0.32 49%
lettuce 43.6 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) 70 175
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 September 03 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