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
Manganese 20%
Iron 23%
Vitamin D 29%
Magnesium 30%
Vitamin E 34%
Thiamin (B1) 35%
Potassium 36%
Calcium 38%
Phosphorus 41%
Folate 42%
Copper 44%
Sodium 50%
Vitamin B6 54%
Cystine 157%
Riboflavin (B2) 102%
Vitamin C 253%
Vitamin A 316%
Selenium 84%
Zinc 60%

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 -239.6 1.57 20%
liver sausage -73.5 3.31 13%
sweetbread -284.8 3.18 12%
liverwurst -30.7 3.26 16%
ham 9.9 1.49 29%
liver pate -211.3 3.19 16%
frankfurter -670.6 2.90 17%
turkey -86.3 2.21 28%
pork sausage -238.1 3.25 20%
pork stomach, cooked -131.6 1.57 32%
bratwurst -549.6 3.33 16%
knackwurst -775.0 3.07 16%
lamb liver 1363.3 1.68 48%
meatballs -692.9 2.86 19%
beef tripe -187.3 0.94 38%
beef sausage -574.7 3.32 18%
salami -318.4 3.78 18%
bologna -1551.5 3.10 11%
sandwich spread, pork -252.7 2.35 30%
Poultry salad sandwich spread -189.0 2.00 33%
ground beef, 80/20 -1.4 2.70 31%
lamb (lean) 375.3 1.44 43%
turkey liver 950.0 1.89 47%
scrapple, pork -90.3 2.13 34%
roast ham 276.6 1.78 41%
pork loin 330.8 1.93 41%
veal liver 1632.0 1.92 55%
beef rib eye steak -166.7 2.48 33%
pork ribs -871.6 3.61 18%
pork ribs 204.4 2.16 39%
sliced turkey pepperoni -58.8 2.43 35%
ground turkey -403.8 2.58 30%
ground beef -467.1 2.48 30%
lamb kidney 708.9 1.12 52%
sausage, italian -292.4 1.49 39%
roast pork 154.8 1.99 41%
lamb sweetbread 13.5 1.44 43%
lamb leg -409.5 2.58 31%
chicken liver 750.3 1.72 50%
rotisserie chicken thigh w. skin -604.4 2.26 31%
t-bone steak -691.4 2.94 26%
beef tenderloin steak -330.8 2.62 32%
beef loin -456.5 2.78 30%
flank, steak -314.9 2.63 33%
beef rib, eye -351.1 2.65 32%
beef tenderloin steak -407.9 2.73 31%
roast beef -106.5 2.19 38%
beef rib, small end -377.3 2.78 31%
beef loin, top loin -261.6 2.50 34%
prok ears -717.0 1.66 35%
ground beef 70/30 -524.6 2.70 30%
Smoked sausage -465.2 2.16 35%
ground beef 70/30 -586.1 2.77 30%
sirloin steak -238.4 2.43 36%
rotisserie chicken back -733.5 2.12 32%
pork chops 1029.4 1.74 54%
lamb rib -1062.9 3.61 19%
pork (lean) 282.4 2.09 44%
ground beef, 75/25 -534.4 2.77 31%
beef brisket -195.9 2.44 37%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2600.6 1.43 47%
mackerel 56.3 3.05 14%
caviar 223.9 2.64 33%
sardine 106.1 2.08 38%
herring 9.6 2.17 36%
mollusks conch 932.6 1.30 54%
salmon 889.9 1.56 52%
trout 291.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 43.9 0.17 7%
olives -10.6 1.45 3%
alfalfa 62.2 0.23 19%
escarole 183.2 0.19 24%
avocado -748.5 1.60 8%
blackberries 119.5 0.43 27%
raspberries 23.1 0.52 30%
beet greens 110.6 0.22 35%
collards 288.3 0.33 37%
sauerkraut 107.2 0.19 39%
zucchini 188.0 0.17 40%
cucumber 67.4 0.12 40%
turnip greens 533.2 0.29 44%
chayote 107.8 0.24 41%
spinach 792.8 0.23 49%
radishes 74.6 0.16 43%
summer squash 165.0 0.19 45%
arugula 26.6 0.25 45%
parsley 258.8 0.36 48%
celery 152.0 0.18 50%
cauliflower 183.3 0.25 50%
lettuce 64.5 0.15 50%
broccoli 257.7 0.35 50%
chives 11.3 0.30 48%
strawberries 35.2 0.32 49%
chard 99.0 0.19 51%
turnips 55.8 0.21 51%
gooseberries -16.7 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 15 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