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
6.7
Zinc : Copper
5.9
Potassium : Sodium
1.0
Calcium : Magnesium
2.7
Iron : Copper
8.3
Calcium : Phosphorus
0.9

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
Thiamin (B1) 18%
Iron 20%
Folate 28%
Vitamin B6 28%
Manganese 29%
Sodium 29%
Potassium 31%
Lysine 36%
Vitamin D 37%
Methionine 41%
Zinc 41%
Histidine 44%
Niacin (B3) 44%

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 14823.4 1.89 50%
headcheese -147.1 1.57 20%
beef brains -143.3 1.51 22%
liver sausage -58.3 3.31 13%
lamb (lean) 1880.7 1.44 43%
cream cheese -332.3 3.50 11%
lamb brains -94.6 1.54 27%
ham 8.4 1.49 29%
bologna -979.6 3.10 11%
liverwurst -272.3 3.26 16%
liver pate -332.3 3.19 16%
bratwurst -269.8 3.33 16%
feta cheese -147.5 2.64 22%
goat cheese -241.4 2.64 21%
pork loin 1433.8 1.93 41%
frankfurter -641.7 2.90 17%
camembert -139.8 3.00 21%
sweetbread -1031.9 3.18 12%
meatballs -464.1 2.86 19%
sour cream (light) -767.0 1.36 26%
whole egg -364.7 1.43 30%
brie -169.6 3.34 19%
turkey -50.3 2.21 28%
pork sausage -226.1 3.25 20%
ricotta -581.8 1.74 27%
beef sausage -426.6 3.32 18%
knackwurst -884.9 3.07 16%
greek yogurt -2.1 0.97 37%
pork stomach, cooked -225.8 1.57 32%
salami -243.7 3.78 18%
beef tripe -156.3 0.94 38%
pork chops 2234.4 1.74 54%
pork ribs 874.8 2.16 39%
blue cheese -192.1 3.53 21%
beef rib eye steak 281.7 2.48 33%
pork ribs -584.7 3.61 18%
roast beef 645.7 2.19 38%
muenster cheese -225.1 3.68 21%
rib eye fillet 1263.6 1.99 45%
monterey cheese -209.2 3.73 21%
roast ham 639.5 1.78 41%
t-bone steak -194.9 2.94 26%
ground beef -51.0 2.48 30%
ground turkey -33.7 2.58 30%
Poultry salad sandwich spread -188.6 2.00 33%
sandwich spread, pork -287.5 2.35 30%
ground beef, 80/20 2.6 2.70 31%
edam cheese -235.8 3.57 23%
lamb leg -54.5 2.58 31%
colby -236.4 3.94 21%
roast pork 602.1 1.99 41%
rotisserie chicken thigh w. skin -277.5 2.26 31%
ground beef 70/30 -90.8 2.70 30%
scrapple, pork -69.4 2.13 34%
swiss cheese -164.5 3.93 22%
flank, steak 78.3 2.63 33%
ground beef 70/30 -168.3 2.77 30%
beef loin -116.4 2.78 30%
beef tenderloin steak -57.1 2.73 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 6.2 3.05 14%
fish roe 1429.4 1.43 47%
salmon 1714.4 1.56 52%
sardine 282.2 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 23.9 0.17 7%
olives -11.8 1.45 3%
alfalfa 46.5 0.23 19%
chicory greens 25.9 0.23 23%
escarole 90.8 0.19 24%
corn bran -366.6 2.24 12%
blackberries 18.2 0.43 27%
avocado -1332.7 1.60 8%
coriander 7.7 0.23 30%
raspberries -17.9 0.52 30%
beet greens 36.8 0.22 35%
banana pepper 180.0 0.27 36%
eggplant 2.5 0.25 35%
mustard greens 85.3 0.27 36%
jalapeno peppers 57.3 0.27 37%
collards -19.4 0.33 37%
sauerkraut 61.3 0.19 39%
pickles 18.4 0.12 40%
cucumber 18.4 0.12 40%
zucchini 96.4 0.17 40%
tofu -74.3 0.83 34%
red peppers 37.7 0.31 40%
chayote -36.8 0.24 41%
radishes 24.9 0.16 43%
turnip greens 288.3 0.29 44%
wheat bran 769.7 2.16 38%
summer squash 61.7 0.19 45%
spinach 470.4 0.23 49%
edamame 292.0 1.21 41%
arugula 17.7 0.25 45%
coconut meat -1615.1 3.54 10%
parsley 144.8 0.36 48%

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 November 03 2019 while her least nutrient-dense day is January 23 2020.

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)

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