Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Colleen 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 Colleen’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
1.4
Zinc : Copper
12.8
Potassium : Sodium
1.1
Calcium : Magnesium
2.7
Iron : Copper
9.6
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Colleen’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: fatigue, inflammation.

nutrient % DRI prioritize
Sodium 68%
Potassium 78%
Iron 104%
Phosphorus 110%
Manganese 135%
Magnesium 150%
Calcium 151%
Leucine 188%
Valine 192%
Methionine 209%
Isoleucine 217%
Lysine 232%
Copper 245%
Cystine 281%
Folate 258%
Niacin (B3) 459%
Vitamin E 401%
Zinc 386%

optimal foods for you

The foods listed below will provide Colleen 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 18251.6 1.89 50%
headcheese -174.1 1.57 20%
lamb (lean) 3531.8 1.44 43%
beef brains -89.6 1.51 22%
liver sausage -90.6 3.31 13%
lamb brains 75.5 1.54 27%
whole egg 381.9 1.43 30%
cream cheese -526.9 3.50 11%
sweetbread -957.6 3.18 12%
bologna -1190.4 3.10 11%
ham -24.7 1.49 29%
liver pate -478.7 3.19 16%
sour cream (light) -846.2 1.36 26%
goat cheese -292.9 2.64 21%
liverwurst -477.2 3.26 16%
feta cheese -223.0 2.64 22%
meatballs -524.2 2.86 19%
bratwurst -572.0 3.33 16%
camembert -208.9 3.00 21%
frankfurter -1050.7 2.90 17%
ricotta -801.6 1.74 27%
brie -260.8 3.34 19%
turkey -65.0 2.21 28%
pork sausage -378.7 3.25 20%
pork stomach, cooked -226.0 1.57 32%
beef sausage -691.2 3.32 18%
greek yogurt -2.5 0.97 37%
knackwurst -1430.0 3.07 16%
beef tripe -157.1 0.94 38%
pork loin 1523.5 1.93 41%
salami -492.0 3.78 18%
rib eye fillet 2071.3 1.99 45%
blue cheese -278.5 3.53 21%
chicken 708.7 2.19 36%
beef rib eye steak 418.0 2.48 33%
roast beef 1011.2 2.19 38%
muenster cheese -313.8 3.68 21%
monterey cheese -268.3 3.73 21%
ground turkey 4.8 2.58 30%
ground beef -92.1 2.48 30%
rotisserie chicken back -223.0 2.12 32%
lamb leg 89.0 2.58 31%
t-bone steak -420.8 2.94 26%
Poultry salad sandwich spread -241.6 2.00 33%
edam cheese -276.6 3.57 23%
lamb sweetbread 758.0 1.44 43%
rotisserie chicken thigh w. skin -352.9 2.26 31%
pork ribs 919.4 2.16 39%
ground beef, 80/20 3.3 2.70 31%
sandwich spread, pork -475.7 2.35 30%
colby -318.7 3.94 21%
swiss cheese -157.5 3.93 22%
beef loin -74.3 2.78 30%
scrapple, pork -81.2 2.13 34%
beef tenderloin steak -3.8 2.73 31%
beef rib, eye 94.9 2.65 32%
gouda cheese -281.0 3.56 24%
ground beef 70/30 -144.4 2.70 30%
flank, steak 118.1 2.63 33%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -81.4 3.05 14%
fish roe 3245.5 1.43 47%
sardine 590.2 2.08 38%
salmon 2291.3 1.56 52%
caviar 273.5 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 32.1 0.17 7%
olives -6.5 1.45 3%
alfalfa 88.6 0.23 19%
chicory greens 55.1 0.23 23%
escarole 115.5 0.19 24%
corn bran -266.6 2.24 12%
blackberries 174.8 0.43 27%
avocado -2256.9 1.60 8%
coriander 11.9 0.23 30%
raspberries 71.3 0.52 30%
beet greens 59.1 0.22 35%
eggplant -18.8 0.25 35%
banana pepper 187.4 0.27 36%
mustard greens 142.9 0.27 36%
jalapeno peppers 42.9 0.27 37%
collards 35.0 0.33 37%
tofu 74.4 0.83 34%
sauerkraut 31.5 0.19 39%
pickles -34.1 0.12 40%
cucumber -34.1 0.12 40%
zucchini 88.4 0.17 40%
turnip greens 659.6 0.29 44%
chayote -47.2 0.24 41%
red peppers -33.2 0.31 40%
radishes 6.0 0.16 43%
spinach 748.1 0.23 49%
summer squash 55.1 0.19 45%
wheat bran 1047.6 2.16 38%
arugula 25.1 0.25 45%
edamame 349.7 1.21 41%
coconut meat -2617.7 3.54 10%

macronutrients

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

macro targets

While Colleen’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) 80 210
fat (g) 20 110
carbs (g) 0 80
energy (calories) 1650

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 Colleen’s food log based on the harder to find 50% of the essential nutrients. Colleen’s most nutrient dense day is July 18 2019 while her least nutrient-dense day is July 19 2019.

best and worst days

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