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
1.3
Zinc : Copper
10.6
Potassium : Sodium
1.0
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
Iron 90%
Phosphorus 97%
Sodium 114%
Potassium 120%
Manganese 128%
Calcium 137%
Magnesium 138%
Leucine 154%
Valine 160%
Methionine 173%
Folate 175%
Isoleucine 176%
Lysine 194%
Cystine 237%
Vitamin E 288%
Selenium 450%
Copper 211%
Zinc 275%

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 17113.5 1.89 50%
headcheese -188.2 1.57 20%
lamb (lean) 3594.9 1.44 43%
beef brains -46.3 1.51 22%
whole egg 846.7 1.43 30%
liver sausage -136.8 3.31 13%
lamb brains 97.9 1.54 27%
cream cheese -525.5 3.50 11%
sweetbread -960.5 3.18 12%
bologna -1219.5 3.10 11%
ham -18.3 1.49 29%
liver pate -429.2 3.19 16%
liverwurst -401.4 3.26 16%
sour cream (light) -844.3 1.36 26%
goat cheese -300.8 2.64 21%
feta cheese -215.0 2.64 22%
meatballs -526.4 2.86 19%
bratwurst -465.5 3.33 16%
camembert -201.1 3.00 21%
frankfurter -1057.6 2.90 17%
ricotta -707.3 1.74 27%
pork stomach, cooked -34.1 1.57 32%
brie -252.8 3.34 19%
turkey -60.9 2.21 28%
pork sausage -387.3 3.25 20%
greek yogurt -1.9 0.97 37%
beef sausage -746.0 3.32 18%
knackwurst -1437.1 3.07 16%
pork loin 1653.0 1.93 41%
beef tripe -107.3 0.94 38%
rib eye fillet 2187.6 1.99 45%
salami -478.9 3.78 18%
beef rib eye steak 497.8 2.48 33%
blue cheese -273.5 3.53 21%
rotisserie chicken back 44.7 2.12 32%
roast beef 1035.9 2.19 38%
muenster cheese -305.2 3.68 21%
monterey cheese -260.3 3.73 21%
egg yolk -1730.9 2.75 18%
chicken 612.5 2.19 36%
ground turkey 43.8 2.58 30%
ground beef -104.8 2.48 30%
lamb leg 95.4 2.58 31%
pork ribs 1042.0 2.16 39%
t-bone steak -405.7 2.94 26%
Poultry salad sandwich spread -238.4 2.00 33%
lamb sweetbread 804.2 1.44 43%
edam cheese -262.5 3.57 23%
rotisserie chicken thigh w. skin -357.9 2.26 31%
colby -311.2 3.94 21%
swiss cheese -134.1 3.93 22%
sandwich spread, pork -476.9 2.35 30%
ground beef, 80/20 3.2 2.70 31%
beef loin -74.3 2.78 30%
flank, steak 183.6 2.63 33%
scrapple, pork -74.1 2.13 34%
beef rib, eye 98.8 2.65 32%
beef tenderloin steak -4.1 2.73 31%
gouda cheese -266.6 3.56 24%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -13.5 3.05 14%
fish roe 3796.5 1.43 47%
sardine 793.4 2.08 38%
caviar 400.3 2.64 33%
salmon 2294.7 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 30.0 0.17 7%
olives -7.0 1.45 3%
alfalfa 84.8 0.23 19%
chicory greens 51.9 0.23 23%
escarole 106.9 0.19 24%
corn bran -248.5 2.24 12%
blackberries 152.0 0.43 27%
coriander 11.0 0.23 30%
avocado -2377.4 1.60 8%
raspberries 50.1 0.52 30%
beet greens 57.1 0.22 35%
eggplant -31.1 0.25 35%
banana pepper 152.7 0.27 36%
mustard greens 134.0 0.27 36%
jalapeno peppers 29.6 0.27 37%
collards 8.8 0.33 37%
tofu 148.9 0.83 34%
sauerkraut 29.5 0.19 39%
pickles -40.8 0.12 40%
cucumber -40.8 0.12 40%
zucchini 73.5 0.17 40%
turnip greens 648.9 0.29 44%
chayote -62.8 0.24 41%
red peppers -66.4 0.31 40%
radishes 2.2 0.16 43%
wheat bran 1206.2 2.16 38%
spinach 741.1 0.23 49%
summer squash 39.8 0.19 45%
arugula 24.2 0.25 45%
edamame 299.6 1.21 41%
coconut meat -2610.8 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) 80 220
fat (g) 25 110
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 13 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)
Thorne, Super EPA 40
Now, Black Currant Oil, 1000 mg 40
Kale, Raw 24
Butter, Salted 305
Lewis Labs, Brewer's Yeast Flakes 48
Pesto Sauce, Store Bought 42
Raspberries, Fresh, Red 32
Amazing Grass, Green Superfood, The Original 30
Popcorn, Home Popped, Hot Air Popped 93
Cucumber, Raw, With Peel 3
Miso Tasty, Shiro White Miso Soup 46
Pumpkin or Squash Seeds, Unshelled, Unsalted 126

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