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
12.8
Potassium : Sodium
1.1
Calcium : Magnesium
2.7
Iron : Copper
10.0
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 52%
Potassium 59%
Iron 97%
Phosphorus 98%
Manganese 131%
Calcium 134%
Magnesium 134%
Leucine 168%
Valine 170%
Methionine 186%
Isoleucine 193%
Lysine 205%
Copper 220%
Omega-3 452%
Cystine 251%
Folate 224%
Niacin (B3) 358%
Vitamin E 355%
Selenium 453%
Zinc 346%

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 22997.3 1.89 50%
beef brains 214.0 1.51 22%
headcheese -230.9 1.57 20%
lamb (lean) 3705.3 1.44 43%
whole egg 759.1 1.43 30%
lamb brains 320.0 1.54 27%
liver sausage -152.0 3.31 13%
cream cheese -549.4 3.50 11%
sweetbread -1011.1 3.18 12%
ham -21.2 1.49 29%
bologna -1429.4 3.10 11%
liver pate -469.3 3.19 16%
liverwurst -436.5 3.26 16%
goat cheese -349.2 2.64 21%
meatballs -541.0 2.86 19%
feta cheese -241.9 2.64 22%
sour cream (light) -1057.0 1.36 26%
bratwurst -565.0 3.33 16%
camembert -233.4 3.00 21%
frankfurter -1129.0 2.90 17%
ricotta -851.7 1.74 27%
turkey -59.6 2.21 28%
brie -290.1 3.34 19%
pork stomach, cooked -88.5 1.57 32%
pork sausage -383.8 3.25 20%
pork loin 1813.5 1.93 41%
greek yogurt -2.3 0.97 37%
beef sausage -795.0 3.32 18%
knackwurst -1543.2 3.07 16%
beef tripe -147.8 0.94 38%
salami -478.3 3.78 18%
rib eye fillet 2193.0 1.99 45%
blue cheese -310.6 3.53 21%
beef rib eye steak 468.3 2.48 33%
ground turkey 169.6 2.58 30%
rotisserie chicken back -5.8 2.12 32%
muenster cheese -350.0 3.68 21%
roast beef 1033.7 2.19 38%
monterey cheese -303.2 3.73 21%
chicken 670.5 2.19 36%
egg yolk -1881.6 2.75 18%
pork ribs 1122.2 2.16 39%
ground beef -145.9 2.48 30%
lamb leg 73.3 2.58 31%
t-bone steak -440.6 2.94 26%
Poultry salad sandwich spread -266.2 2.00 33%
lamb sweetbread 822.8 1.44 43%
edam cheese -330.9 3.57 23%
rotisserie chicken thigh w. skin -381.1 2.26 31%
ground beef, 80/20 3.3 2.70 31%
sandwich spread, pork -511.2 2.35 30%
swiss cheese -161.6 3.93 22%
lamb liver 2010.7 1.68 48%
colby -356.5 3.94 21%
beef loin -98.5 2.78 30%
pork ribs -1366.6 3.61 18%
scrapple, pork -90.0 2.13 34%
beef rib, eye 84.4 2.65 32%
beef tenderloin steak -23.9 2.73 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4429.2 1.43 47%
mackerel 77.3 3.05 14%
sardine 1184.0 2.08 38%
salmon 3021.5 1.56 52%
caviar 521.2 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 29.5 0.17 7%
olives -9.7 1.45 3%
alfalfa 82.9 0.23 19%
chicory greens 50.8 0.23 23%
escarole 100.9 0.19 24%
corn bran -318.3 2.24 12%
blackberries 133.3 0.43 27%
avocado -2388.0 1.60 8%
coriander 11.4 0.23 30%
raspberries 26.5 0.52 30%
beet greens 55.0 0.22 35%
eggplant -32.9 0.25 35%
banana pepper 163.9 0.27 36%
mustard greens 133.8 0.27 36%
jalapeno peppers 17.5 0.27 37%
collards -8.7 0.33 37%
tofu 98.4 0.83 34%
sauerkraut 17.7 0.19 39%
pickles -49.9 0.12 40%
cucumber -49.9 0.12 40%
zucchini 118.6 0.17 40%
chayote -72.6 0.24 41%
turnip greens 633.1 0.29 44%
red peppers -65.1 0.31 40%
radishes -3.1 0.16 43%
wheat bran 1323.5 2.16 38%
summer squash 69.4 0.19 45%
edamame 526.6 1.21 41%
spinach 732.3 0.23 49%
arugula 23.0 0.25 45%
coconut meat -2796.3 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) 80 215
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