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
3.7
Zinc : Copper
6.1
Potassium : Sodium
1.5
Calcium : Magnesium
3.5
Iron : Copper
11.5
Calcium : Phosphorus
0.8

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 75%
Magnesium 87%
Manganese 88%
Iron 94%
Vitamin B6 106%
Vitamin E 112%
Calcium 113%
Potassium 120%
Phosphorus 124%
Niacin (B3) 134%
Thiamin (B1) 138%
Zinc 139%
Panto Acid (B5) 142%
Cystine 311%
Vitamin B-12 407%
Folate 150%
Riboflavin (B2) 292%
Vitamin C 433%
Selenium 266%
Copper 184%

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
beef brains 84.6 1.51 22%
liver sausage 175.4 3.31 13%
headcheese -260.3 1.57 20%
lamb brains 126.1 1.54 27%
sweetbread -381.7 3.18 12%
whole egg 263.9 1.43 30%
cream cheese -331.2 3.50 11%
liverwurst -87.3 3.26 16%
ham 19.4 1.49 29%
liver pate -232.7 3.19 16%
feta cheese -160.9 2.64 22%
goat cheese -338.6 2.64 21%
egg yolk -600.0 2.75 18%
lamb liver 1792.4 1.68 48%
camembert -211.8 3.00 21%
frankfurter -720.3 2.90 17%
turkey -76.3 2.21 28%
lamb (lean) 981.3 1.44 43%
pork sausage -246.0 3.25 20%
brie -253.8 3.34 19%
greek yogurt -2.1 0.97 37%
pork stomach, cooked -161.9 1.57 32%
knackwurst -856.7 3.07 16%
bratwurst -609.7 3.33 16%
meatballs -718.6 2.86 19%
beef sausage -600.9 3.32 18%
beef tripe -216.8 0.94 38%
sour cream (light) -1118.5 1.36 26%
salami -327.9 3.78 18%
bologna -1600.8 3.10 11%
ricotta -929.8 1.74 27%
blue cheese -272.5 3.53 21%
muenster cheese -334.8 3.68 21%
lamb kidney 1239.9 1.12 52%
pork loin 596.3 1.93 41%
monterey cheese -323.0 3.73 21%
sandwich spread, pork -273.1 2.35 30%
Poultry salad sandwich spread -208.6 2.00 33%
ground beef, 80/20 -0.9 2.70 31%
veal liver 2063.1 1.92 55%
turkey liver 1142.8 1.89 47%
roast ham 366.0 1.78 41%
scrapple, pork -101.3 2.13 34%
beef rib eye steak -93.9 2.48 33%
swiss cheese -236.2 3.93 22%
colby -346.3 3.94 21%
ground turkey -294.6 2.58 30%
pork ribs 371.1 2.16 39%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2429.7 1.43 47%
mackerel -11.9 3.05 14%
caviar 342.2 2.64 33%
sardine 185.8 2.08 38%
herring 70.8 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 43.8 0.17 7%
olives -13.2 1.45 3%
alfalfa 73.0 0.23 19%
escarole 184.6 0.19 24%
chicory greens 83.4 0.23 23%
avocado -702.7 1.60 8%
blackberries 120.5 0.43 27%
corn bran -484.8 2.24 12%
coriander 13.7 0.23 30%
raspberries 24.1 0.52 30%
banana pepper 313.6 0.27 36%
beet greens 97.6 0.22 35%
eggplant 59.4 0.25 35%
wheat bran 1746.9 2.16 38%
mustard greens 167.5 0.27 36%
jalapeno peppers 171.0 0.27 37%
collards 165.2 0.33 37%
sunflower seeds 1290.0 5.46 15%
sauerkraut 103.4 0.19 39%
red peppers 298.5 0.31 40%
zucchini 199.0 0.17 40%
pickles 75.2 0.12 40%
cucumber 75.2 0.12 40%
tofu -89.1 0.83 34%
chayote 136.2 0.24 41%
turnip greens 418.0 0.29 44%
radishes 80.5 0.16 43%
spinach 706.6 0.23 49%
edamame 446.9 1.21 41%
summer squash 172.1 0.19 45%
coconut meat -1440.6 3.54 10%
arugula 23.5 0.25 45%
parsley 228.9 0.36 48%
asparagus 333.7 0.22 50%
artichokes 385.8 0.47 49%
brussel sprouts 315.9 0.42 50%
celery 161.6 0.18 50%
flax seed -340.8 5.34 12%
cauliflower 224.6 0.25 50%
okra 177.3 0.22 50%
lettuce 54.8 0.15 50%
chives 9.7 0.30 48%
broccoli 256.4 0.35 50%

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 May 23 2019 while her least nutrient-dense day is May 21 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