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
6.3
Zinc : Copper
10.5
Potassium : Sodium
1.5
Calcium : Magnesium
1.3
Iron : Copper
12.0
Calcium : Phosphorus
0.6

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
Methionine 25%
Lysine 26%
Cystine 27%
Threonine 29%
Tyrosine 30%
Tryptophan 32%
Phenylalanine 34%
Histidine 38%
Sodium 45%
Manganese 53%
Calcium 60%
Iron 63%
Thiamin (B1) 69%

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 38172.5 1.89 50%
lamb (lean) 4223.7 1.44 43%
headcheese -28.0 1.57 20%
beef brains -45.7 1.51 22%
bologna -165.3 3.10 11%
liver sausage -72.3 3.31 13%
whole egg 772.9 1.43 30%
sour cream (light) -108.7 1.36 26%
lamb brains 140.6 1.54 27%
pork loin 3156.9 1.93 41%
bratwurst 243.8 3.33 16%
cream cheese -483.7 3.50 11%
chicken 2305.7 2.19 36%
meatballs -81.9 2.86 19%
ham 23.1 1.49 29%
ricotta -313.1 1.74 27%
goat cheese -220.3 2.64 21%
sweetbread -1347.9 3.18 12%
liver pate -519.7 3.19 16%
feta cheese -161.8 2.64 22%
liverwurst -484.1 3.26 16%
frankfurter -917.1 2.90 17%
camembert -73.7 3.00 21%
pork chops 4421.5 1.74 54%
brie -110.4 3.34 19%
knackwurst -1135.2 3.07 16%
pork ribs 2019.4 2.16 39%
turkey -14.0 2.21 28%
pork stomach, cooked -57.0 1.57 32%
pork sausage -310.2 3.25 20%
beef sausage -592.8 3.32 18%
rib eye fillet 2684.6 1.99 45%
roast beef 1585.3 2.19 38%
greek yogurt -0.4 0.97 37%
beef tripe -41.5 0.94 38%
beef rib eye steak 774.0 2.48 33%
salami -290.0 3.78 18%
roast ham 1414.5 1.78 41%
limburger cheese -820.6 3.27 19%
ground turkey 367.9 2.58 30%
blue cheese -145.4 3.53 21%
t-bone steak -0.2 2.94 26%
muenster cheese -156.3 3.68 21%
pork ribs -765.6 3.61 18%
rotisserie chicken back 106.5 2.12 32%
monterey cheese -148.3 3.73 21%
lamb leg 402.0 2.58 31%
roast pork 1416.7 1.99 41%
edam cheese -2.5 3.57 23%
lamb sweetbread 996.4 1.44 43%
ground beef -56.7 2.48 30%
flank, steak 479.6 2.63 33%
rotisserie chicken thigh w. skin -184.0 2.26 31%
gouda cheese -2.5 3.56 24%
Poultry salad sandwich spread -191.3 2.00 33%
swiss cheese -1.6 3.93 22%
lamb rib -883.4 3.61 19%
beef loin 90.7 2.78 30%
colby -202.7 3.94 21%
sandwich spread, pork -418.4 2.35 30%
sour cream -3998.0 1.98 13%
beef tenderloin steak 161.3 2.73 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -22.4 3.05 14%
fish roe 4013.4 1.43 47%
salmon 3045.7 1.56 52%
sardine 785.2 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive -6.1 0.17 7%
olives -1.7 1.45 3%
alfalfa 20.8 0.23 19%
chicory greens -10.5 0.23 23%
escarole -70.6 0.19 24%
corn bran -90.6 2.24 12%
blackberries -0.3 0.43 27%
coriander 1.0 0.23 30%
raspberries 0.3 0.52 30%
avocado -2947.4 1.60 8%
beet greens 0.9 0.22 35%
eggplant -118.8 0.25 35%
banana pepper 24.8 0.27 36%
mustard greens 12.0 0.27 36%
tofu 203.8 0.83 34%
jalapeno peppers -225.9 0.27 37%
collards -222.4 0.33 37%
sauerkraut -153.2 0.19 39%
pickles -106.1 0.12 40%
cucumber -106.1 0.12 40%
zucchini -68.4 0.17 40%
chayote -216.4 0.24 41%
red peppers -265.2 0.31 40%
radishes -95.4 0.16 43%
turnip greens 323.0 0.29 44%
arugula 1.3 0.25 45%
summer squash -125.1 0.19 45%
coconut meat -2700.1 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 09 2019 while her least nutrient-dense day is October 11 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)
Organic Apple Cider Vinegar 5
Mushrooms, Cooked from Fresh 17
Butter, Unsalted 72
Bacon, Pork 164
Tomato Raw, Includes Cherry, Grape, Roma 6
Spinach, Raw 8
Raw Egg 155
Coffee long black with cream(Wayne) 270
Twinings, Pure Green Tea 2
Chicken Liver Pate with Thyme Butter 339
Kirkland Signature, Seasoned Rotisserie Chicken 210
Tuscan Butter Mushrooms 283
Green Tea, Brewed, Unsweetened 2

Worst Day

food name energy (kcal)
Cider Vinegar 3
Coffee long black with cream(Wayne) 270
Beef Steak, Porterhouse, Visible Fat Eaten 714
Broccoli, Raw 15
Green Beans, Cooked from Fresh 22
Alcoholic Beverage, Wine, Table, White, Sauvignon Blanc 119
Scrambled Eggs 585
Bacon, Pork 94
Tomato Raw, Includes Cherry, Grape, Roma 4
Coffee long black with cream(Wayne) 270
Spinach, Raw 12
Broccoli, Cooked From Fresh 35
Butter, Unsalted 72
Market Pantry, Pork Shoulder Butt Roast 170

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