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
4.5
Zinc : Copper
7.9
Potassium : Sodium
0.6
Calcium : Magnesium
3.0
Iron : Copper
16.4
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
Vitamin D 16%
Vitamin E 36%
Manganese 41%
Magnesium 55%
Thiamin (B1) 55%
Iron 58%
Calcium 61%
Phosphorus 65%
Folate 75%
Zinc 78%
Copper 80%
Potassium 81%
Panto Acid (B5) 84%
Vitamin B-12 417%
Vitamin B-6 90%
Niacin (B3) 92%
Riboflavin (B2) 157%
Vitamin C 479%
Selenium 128%

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 71.3 1.51 22%
liver sausage 172.3 3.31 13%
headcheese -256.0 1.57 20%
lamb brains 74.7 1.54 27%
sweetbread -396.8 3.18 12%
cream cheese -268.0 3.50 11%
liverwurst -19.4 3.26 16%
ham 19.4 1.49 29%
liver pate -175.7 3.19 16%
whole egg -63.4 1.43 30%
egg yolk -364.9 2.75 18%
feta cheese -121.3 2.64 22%
lamb liver 1573.4 1.68 48%
goat cheese -273.2 2.64 21%
frankfurter -592.0 2.90 17%
camembert -170.5 3.00 21%
turkey -79.8 2.21 28%
brie -205.9 3.34 19%
pork sausage -217.3 3.25 20%
greek yogurt -2.2 0.97 37%
pork stomach, cooked -161.9 1.57 32%
knackwurst -778.3 3.07 16%
bratwurst -635.7 3.33 16%
beef sausage -539.2 3.32 18%
meatballs -743.1 2.86 19%
salami -279.5 3.78 18%
beef tripe -216.8 0.94 38%
blue cheese -218.6 3.53 21%
ricotta -817.0 1.74 27%
turkey liver 1052.6 1.89 47%
lamb kidney 1059.1 1.12 52%
muenster cheese -280.6 3.68 21%
monterey cheese -268.5 3.73 21%
veal liver 1766.9 1.92 55%
sandwich spread, pork -225.7 2.35 30%
sour cream (light) -1138.8 1.36 26%
ground beef, 80/20 -1.5 2.70 31%
lamb (lean) 367.7 1.44 43%
Poultry salad sandwich spread -190.5 2.00 33%
scrapple, pork -103.6 2.13 34%
sour cream -2084.0 1.98 13%
colby -286.1 3.94 21%
pork loin 339.3 1.93 41%
bologna -1618.3 3.10 11%
swiss cheese -221.7 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2429.7 1.43 47%
mackerel 90.1 3.05 14%
caviar 281.0 2.64 33%
sardine 216.2 2.08 38%
herring 65.8 2.17 36%
salmon 1035.7 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 45.4 0.17 7%
olives -13.6 1.45 3%
alfalfa 72.1 0.23 19%
avocado -366.8 1.60 8%
escarole 196.5 0.19 24%
chicory greens 82.8 0.23 23%
blackberries 114.7 0.43 27%
coriander 13.6 0.23 30%
corn bran -503.0 2.24 12%
raspberries 18.2 0.52 30%
sunflower seeds 1506.3 5.46 15%
banana pepper 310.3 0.27 36%
wheat bran 1569.3 2.16 38%
beet greens 97.2 0.22 35%
eggplant 77.2 0.25 35%
mustard greens 165.9 0.27 36%
jalapeno peppers 185.0 0.27 37%
collards 186.1 0.33 37%
sauerkraut 119.3 0.19 39%
red peppers 315.2 0.31 40%
zucchini 205.5 0.17 40%
pickles 90.8 0.12 40%
cucumber 90.8 0.12 40%
tofu -30.1 0.83 34%
chayote 132.5 0.24 41%
turnip greens 390.5 0.29 44%
spinach 669.4 0.23 49%
radishes 87.1 0.16 43%
edamame 418.1 1.21 41%
summer squash 185.8 0.19 45%
brazil nuts 599.2 6.59 9%
coconut meat -1149.9 3.54 10%
flax seed -6.9 5.34 12%
arugula 23.2 0.25 45%
parsley 245.5 0.36 48%
asparagus 314.6 0.22 50%
artichokes 377.9 0.47 49%
brussel sprouts 350.1 0.42 50%
celery 185.0 0.18 50%
coconut milk -2231.3 2.30 9%
cauliflower 229.1 0.25 50%
okra 179.7 0.22 50%
broccoli 257.5 0.35 50%
lettuce 53.6 0.15 50%
strawberries 79.1 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) 80 220
fat (g) 25 120
carbs (g) 0 80
energy (calories) 1700

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 April 17 2019 while her least nutrient-dense day is April 13 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