Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Christine 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 and being autoimmune.

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 Christine’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
3.2
Zinc : Copper
11.1
Potassium : Sodium
0.7
Calcium : Magnesium
3.4
Iron : Copper
11.6
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Christine’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 23%
Vitamin E 23%
Calcium 24%
Vitamin D 29%
Magnesium 30%
Folate 33%
Manganese 34%
Thiamin (B1) 35%
Potassium 36%
Copper 39%
Phosphorus 41%
Zinc 49%
Vitamin B6 50%
Omega-3 124%
Cystine 157%
Vitamin B2 (Riboflavin) 92%
Vitamin C 101%
Vitamin A 412%
Selenium 84%

optimal foods for you

The foods listed below will provide Christine 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
headcheese -254.7 1.57 20%
sweetbread -240.5 3.18 12%
liver sausage -134.8 3.31 13%
liverwurst -50.6 3.26 16%
ham 5.1 1.49 29%
liver pate -230.8 3.19 16%
lamb liver 1649.2 1.68 48%
frankfurter -703.5 2.90 17%
turkey -89.5 2.21 28%
pork sausage -231.8 3.25 20%
pork stomach, cooked -151.9 1.57 32%
meatballs -654.6 2.86 19%
knackwurst -823.1 3.07 16%
bratwurst -610.6 3.33 16%
beef tripe -200.3 0.94 38%
beef sausage -592.9 3.32 18%
salami -307.5 3.78 18%
ground beef, 80/20 -1.5 2.70 31%
Poultry salad sandwich spread -201.2 2.00 33%
sandwich spread, pork -267.2 2.35 30%
turkey liver 966.3 1.89 47%
bologna -1644.9 3.10 11%
scrapple, pork -98.1 2.13 34%
lamb (lean) 237.8 1.44 43%
roast ham 224.2 1.78 41%
lamb kidney 862.9 1.12 52%
pork loin 287.6 1.93 41%
veal liver 1613.2 1.92 55%
ground turkey -324.6 2.58 30%
pork ribs -876.5 3.61 18%
beef rib eye steak -205.7 2.48 33%
sliced turkey pepperoni -74.7 2.43 35%
lamb sweetbread 62.4 1.44 43%
pork ribs 154.0 2.16 39%
ground beef -511.9 2.48 30%
roast pork 147.7 1.99 41%
sausage, italian -319.6 1.49 39%
chicken liver 737.4 1.72 50%
lamb leg -455.9 2.58 31%
t-bone steak -718.5 2.94 26%
rotisserie chicken thigh w. skin -651.2 2.26 31%
beef tenderloin steak -378.0 2.62 32%
roast beef -131.6 2.19 38%
beef loin -506.7 2.78 30%
flank, steak -362.4 2.63 33%
beef rib, eye -398.7 2.65 32%
lamb heart 408.9 1.61 48%
beef tenderloin steak -457.2 2.73 31%
beef loin, top loin -306.6 2.50 34%
beef rib, small end -427.5 2.78 31%
beef kidney 750.0 1.57 52%
prok ears -756.1 1.66 35%
ground beef 70/30 -614.7 2.77 30%
ground beef 70/30 -573.4 2.70 30%
sirloin steak -272.5 2.43 36%
Smoked sausage -504.1 2.16 35%
pork (lean) 246.8 2.09 44%
pork chops 964.2 1.74 54%
lamb rib -1128.6 3.61 19%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3295.5 1.43 47%
mackerel 158.3 3.05 14%
sardine 476.9 2.08 38%
caviar 380.3 2.64 33%
salmon 1373.6 1.56 52%
herring 80.9 2.17 36%
trout 520.7 1.68 45%
mollusks conch 982.4 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 43.1 0.17 7%
olives -11.5 1.45 3%
alfalfa 60.2 0.23 19%
escarole 179.0 0.19 24%
avocado -688.5 1.60 8%
blackberries 107.6 0.43 27%
raspberries 10.9 0.52 30%
beet greens 109.0 0.22 35%
collards 275.1 0.33 37%
sauerkraut 102.2 0.19 39%
zucchini 230.1 0.17 40%
cucumber 63.2 0.12 40%
turnip greens 522.4 0.29 44%
chayote 100.3 0.24 41%
spinach 783.2 0.23 49%
radishes 71.0 0.16 43%
summer squash 192.9 0.19 45%
arugula 26.0 0.25 45%
parsley 253.9 0.36 48%
celery 146.3 0.18 50%
cauliflower 186.9 0.25 50%
lettuce 63.2 0.15 50%
broccoli 251.7 0.35 50%
chives 11.1 0.30 48%
strawberries 24.5 0.32 49%
chard 97.4 0.19 51%
turnips 49.2 0.21 51%
gooseberries -30.0 0.44 52%

macronutrients

The macronutrient split of Christine’s diet is shown in the chart below.

macro targets

While Christine’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) 60 155
fat (g) 15 80
carbs (g) 0 55
energy (calories) 1200

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 Christine’s food log based on the harder to find 50% of the essential nutrients. Christine’s most nutrient dense day is February 13 2019 while her least nutrient-dense day is February 20 2019.

best and worst days

Christine’s food diary for the best and worst days are shown below for comparison. Christine 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