Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sandra 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 Sandra’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Sandra with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
6.2
Zinc : Copper
5.9
Potassium : Sodium
1.2
Calcium : Magnesium
2.4
Iron : Copper
8.0
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sandra’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Iron 27%
Thiamin (B1) 29%
Lysine 34%
Sodium 35%
Methionine 38%
Manganese 39%
Histidine 41%
Vitamin B6 43%
Folate 44%
Threonine 44%
Potassium 45%
Tyrosine 46%
Cystine 52%

optimal foods for you

The foods listed below will provide Sandra 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
turkey 23349.1 1.89 50%
headcheese -110.2 1.57 20%
beef brains -120.1 1.51 22%
liver sausage -89.2 3.31 13%
lamb (lean) 2773.1 1.44 43%
bologna -765.9 3.10 11%
lamb brains 34.4 1.54 27%
cream cheese -458.8 3.50 11%
whole egg 296.6 1.43 30%
sour cream (light) -511.2 1.36 26%
ham 3.3 1.49 29%
bratwurst -157.1 3.33 16%
meatballs -335.9 2.86 19%
pork loin 2157.3 1.93 41%
liver pate -474.6 3.19 16%
sweetbread -1236.4 3.18 12%
goat cheese -279.7 2.64 21%
liverwurst -430.5 3.26 16%
feta cheese -193.2 2.64 22%
frankfurter -899.2 2.90 17%
camembert -150.8 3.00 21%
ricotta -545.1 1.74 27%
brie -189.4 3.34 19%
turkey -48.8 2.21 28%
knackwurst -1149.7 3.07 16%
pork sausage -327.3 3.25 20%
beef sausage -592.0 3.32 18%
greek yogurt -1.5 0.97 37%
pork stomach, cooked -226.3 1.57 32%
beef tripe -148.6 0.94 38%
pork chops 3299.1 1.74 54%
pork ribs 1391.2 2.16 39%
salami -334.5 3.78 18%
chicken 819.7 2.19 36%
roast beef 1110.7 2.19 38%
rib eye fillet 1975.3 1.99 45%
blue cheese -218.2 3.53 21%
beef rib eye steak 454.5 2.48 33%
muenster cheese -259.1 3.68 21%
roast ham 985.6 1.78 41%
t-bone steak -183.2 2.94 26%
monterey cheese -243.6 3.73 21%
ground turkey 72.7 2.58 30%
pork ribs -880.8 3.61 18%
ground beef -117.1 2.48 30%
edam cheese -192.8 3.57 23%
lamb leg 62.2 2.58 31%
Poultry salad sandwich spread -218.7 2.00 33%
roast pork 994.4 1.99 41%
lamb sweetbread 693.8 1.44 43%
sandwich spread, pork -403.9 2.35 30%
colby -287.4 3.94 21%
ground beef, 80/20 3.7 2.70 31%
swiss cheese -129.6 3.93 22%
rotisserie chicken thigh w. skin -358.3 2.26 31%
beef loin -58.0 2.78 30%
flank, steak 199.2 2.63 33%
gouda cheese -198.6 3.56 24%
limburger cheese -1339.3 3.27 19%
scrapple, pork -50.3 2.13 34%
beef tenderloin steak 4.7 2.73 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -69.7 3.05 14%
fish roe 2705.9 1.43 47%
salmon 2246.8 1.56 52%
sardine 482.4 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 16.0 0.17 7%
olives -8.0 1.45 3%
alfalfa 45.5 0.23 19%
chicory greens 21.7 0.23 23%
escarole 47.2 0.19 24%
corn bran -287.4 2.24 12%
blackberries 28.9 0.43 27%
coriander 6.9 0.23 30%
avocado -2242.7 1.60 8%
raspberries 6.4 0.52 30%
beet greens 32.8 0.22 35%
eggplant -43.2 0.25 35%
banana pepper 167.8 0.27 36%
mustard greens 85.0 0.27 36%
jalapeno peppers -17.0 0.27 37%
collards -85.5 0.33 37%
tofu 31.0 0.83 34%
sauerkraut 12.9 0.19 39%
cucumber -22.1 0.12 40%
pickles -22.1 0.12 40%
zucchini 55.9 0.17 40%
chayote -89.6 0.24 41%
red peppers -62.2 0.31 40%
turnip greens 405.4 0.29 44%
radishes -12.9 0.16 43%
summer squash 3.7 0.19 45%
spinach 546.1 0.23 49%
arugula 17.8 0.25 45%
edamame 319.6 1.21 41%
coconut meat -2358.8 3.54 10%

macronutrients

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

macro targets

While Sandra’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) 75 190
fat (g) 20 95
carbs (g) 0 65
energy (calories) 1400

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 Sandra’s food log based on the harder to find 50% of the essential nutrients. Sandra’s most nutrient dense day is October 29 2019 while her least nutrient-dense day is November 01 2019.

best and worst days

Sandra’s food diary for the best and worst days are shown below for comparison. Sandra 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)
Scrambled Eggs 585
Arugula, Raw 5
Vinegar Water 5
Coffee long black with cream(Wayne) 270
Coffee long black with cream(Wayne) 270
Thai Fish with Curry & cocnut 705
Almonds, Dry Roasted, Unsalted 179
Arugula, Raw 5
Lettuce, Romaine or Cos 6
Tomato Raw, Includes Cherry, Grape, Roma 4
Almonds, Dry Roasted, Unsalted 179

Worst Day

food name energy (kcal)
Arugula, Raw 8
Kirkland Signature, Seasoned Rotisserie Chicken 210
Tomato Raw, Includes Cherry, Grape, Roma 6
Scrambled Eggs 585
Coffee long black with cream(Wayne) 270
Coffee long black with cream(Wayne) 270

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