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
5.8
Zinc : Copper
5.5
Potassium : Sodium
1.7
Calcium : Magnesium
2.1
Iron : Copper
3.5
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: inflammation.

nutrient % DRI prioritize
Iron 38%
Vitamin C 66%
Folate 72%
Calcium 76%
Vitamin E 87%
Vitamin B6 107%
Manganese 123%
Thiamin (B1) 125%
Omega-3 130%
Phosphorus 132%
Zinc 136%
Niacin (B3) 137%
Magnesium 152%
Vitamin B2 (Riboflavin) 283%
Vitamin D 290%
Vitamin A 286%
Selenium 263%
Copper 221%

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 135.0 1.51 22%
liver sausage 237.3 3.31 13%
headcheese -257.1 1.57 20%
lamb brains 40.2 1.54 27%
sweetbread -347.0 3.18 12%
liverwurst 65.1 3.26 16%
lamb liver 1751.4 1.68 48%
cream cheese -256.6 3.50 11%
ham 1.0 1.49 29%
liver pate -139.3 3.19 16%
whole egg -63.7 1.43 30%
egg yolk -280.4 2.75 18%
feta cheese -131.5 2.64 22%
goat cheese -255.1 2.64 21%
camembert -189.4 3.00 21%
frankfurter -607.4 2.90 17%
turkey -85.7 2.21 28%
greek yogurt -2.8 0.97 37%
pork sausage -215.0 3.25 20%
brie -216.7 3.34 19%
pork stomach, cooked -159.7 1.57 32%
knackwurst -814.3 3.07 16%
salami -273.7 3.78 18%
beef tripe -212.5 0.94 38%
meatballs -706.2 2.86 19%
beef sausage -550.5 3.32 18%
lamb kidney 1004.1 1.12 52%
turkey liver 978.5 1.89 47%
bratwurst -723.5 3.33 16%
blue cheese -244.1 3.53 21%
muenster cheese -283.6 3.68 21%
monterey cheese -265.4 3.73 21%
ground beef, 80/20 -1.6 2.70 31%
ricotta -831.9 1.74 27%
veal liver 1574.8 1.92 55%
sandwich spread, pork -234.3 2.35 30%
Poultry salad sandwich spread -199.5 2.00 33%
scrapple, pork -99.3 2.13 34%
colby -283.8 3.94 21%
chicken liver 853.4 1.72 50%
swiss cheese -217.4 3.93 22%
beef kidney 930.9 1.57 52%
ground turkey -278.4 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2464.4 1.43 47%
mackerel 134.8 3.05 14%
caviar 398.4 2.64 33%
sardine 441.1 2.08 38%
salmon 1171.7 1.56 52%
herring 60.9 2.17 36%
mollusks conch 959.4 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 43.3 0.17 7%
olives -12.9 1.45 3%
alfalfa 67.4 0.23 19%
escarole 171.0 0.19 24%
chicory greens 76.8 0.23 23%
avocado -596.4 1.60 8%
blackberries 79.5 0.43 27%
coriander 14.2 0.23 30%
corn bran -441.5 2.24 12%
wheat bran 1566.0 2.16 38%
raspberries -12.1 0.52 30%
banana pepper 243.5 0.27 36%
beet greens 109.0 0.22 35%
collards 327.0 0.33 37%
mustard greens 191.4 0.27 36%
eggplant 26.6 0.25 35%
jalapeno peppers 221.3 0.27 37%
red peppers 322.1 0.31 40%
sauerkraut 118.7 0.19 39%
zucchini 203.9 0.17 40%
sunflower seeds 884.5 5.46 15%
turnip greens 522.2 0.29 44%
pickles 43.3 0.12 40%
cucumber 43.3 0.12 40%
tofu -27.7 0.83 34%
edamame 687.7 1.21 41%
spinach 751.4 0.23 49%
chayote 45.3 0.24 41%
radishes 49.7 0.16 43%
summer squash 169.5 0.19 45%
brazil nuts 556.8 6.59 9%
flax seed -16.4 5.34 12%
arugula 24.9 0.25 45%
parsley 281.0 0.36 48%
coconut meat -1140.8 3.54 10%
asparagus 302.0 0.22 50%
artichokes 277.0 0.47 49%
brussel sprouts 258.0 0.42 50%
celery 129.6 0.18 50%
okra 154.7 0.22 50%
lettuce 61.8 0.15 50%
cauliflower 141.3 0.25 50%
broccoli 213.3 0.35 50%
chives 10.7 0.30 48%
strawberries 34.3 0.32 49%

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) 80 185
fat (g) 20 85
carbs (g) 0 55
energy (calories) 1300

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 September 11 2020 while her least nutrient-dense day is September 09 2020.

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