Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Cliff get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management with a low insulin load diet and being paleo.

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 Cliff’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Cliff with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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
3.5
Zinc : Copper
12.8
Potassium : Sodium
1.9
Calcium : Magnesium
1.2
Iron : Copper
11.1
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 88%
Calcium 117%
Manganese 133%
Vitamin E 153%
Potassium 178%
Zinc 185%
Magnesium 189%

optimal foods for you

The foods listed below will provide Cliff with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . 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
beef brains 0.0 1.51 22%
lamb -0.7 6.39 5%
sweetbread -0.8 3.18 12%
egg yolk -0.5 2.75 18%
lamb brains -0.2 1.54 27%
duck -0.9 3.37 18%
pork ribs -1.0 3.61 18%
lamb rib -1.0 3.61 19%
whole egg -0.4 1.43 30%
beef rib eye steak -0.2 2.48 33%
beef tripe 1.6 1.03 55%
t-bone steak -0.9 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 0.0 3.05 14%
fish roe 1.6 1.43 47%
mollusks conch 1.8 1.30 54%
mussel 2.4 0.86 63%
sardine 0.0 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 4.5 0.17 7%
chicory greens 4.8 0.23 23%
coriander 4.8 0.23 30%
escarole 3.9 0.19 24%
beet greens 4.7 0.22 35%
spinach 6.0 0.23 49%
olives 1.0 1.45 3%
mustard greens 4.0 0.27 36%
hazelnuts 2.1 6.29 10%
blackberries 2.5 0.43 27%
chard 4.8 0.19 51%
turnip greens 4.2 0.29 44%
banana pepper 3.3 0.27 36%
avocado 0.6 1.60 8%
sunflower seeds 1.8 5.46 15%
asparagus 4.1 0.22 50%
red peppers 3.2 0.31 40%
eggplant 2.6 0.25 35%
jalapeno peppers 2.7 0.27 37%
almonds 1.8 6.07 15%
almond butter 1.7 6.14 16%
collards 2.5 0.33 37%
arugula 3.3 0.25 45%
broccoli 3.7 0.35 50%
watercress 5.0 0.11 65%
raspberries 1.5 0.52 30%
zucchini 2.4 0.17 40%
lettuce 3.3 0.15 50%
alfalfa 0.2 0.23 19%
sauerkraut 2.1 0.19 39%
parsley 3.1 0.36 48%
coconut cream -0.3 3.30 8%
pine nuts 0.7 6.73 11%
celery 3.0 0.18 50%
coconut milk -0.6 2.30 9%
kale 3.9 0.28 60%
pickles 1.8 0.12 40%
cucumber 1.8 0.12 40%
summer squash 2.3 0.19 45%
chives 2.5 0.30 48%
coconut meat -0.7 3.54 10%
brazil nuts -0.2 6.59 9%
chayote 1.5 0.24 41%
pili nuts -0.4 7.19 7%
pecans -0.5 6.91 6%
radicchio 4.1 0.23 68%
radishes 1.6 0.16 43%
rhubarb 2.8 0.21 55%
flax seed -0.5 5.34 12%
macadamia nuts -0.7 7.18 6%
chinese cabbage 2.5 0.12 54%
peanuts 0.1 5.99 18%
butternuts -0.0 6.12 17%
okra 2.0 0.22 50%
walnuts -0.4 6.19 13%
sesame seeds -0.7 6.31 10%
cauliflower 1.9 0.25 50%
seaweed (laver) 4.9 0.35 80%
pumpkin seeds -0.1 5.59 19%
brussel sprouts 1.8 0.42 50%
artichokes 1.5 0.47 49%
strawberries 1.4 0.32 49%
pumpkin 4.0 0.20 76%
cabbage 2.0 0.23 55%
red cabbage 1.9 0.29 55%
sesame butter -0.3 5.86 21%
kiwifruit 1.9 0.61 55%
turnips 1.4 0.21 51%
edamame 0.6 1.21 41%
winter squash 3.2 0.40 69%
pistachio nuts -0.3 5.69 22%
snap beans 1.9 0.15 58%
onions 2.6 0.32 65%
portabella mushrooms 1.5 0.29 55%
boysenberries 1.4 0.50 54%

macronutrients

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

macro targets

While Cliff’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) 120 210
fat (g) 25 175
carbs (g) 0 50
energy (calories) 2450

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

net carbs, insulin load, insulinogenic calories

Cliff’s food diary indicates he is eating 2866 calories per day with an insulin load of 141g/day and with 20% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Cliff’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average optimiser 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Cliff 20% 141 23

daily nutrient score

The chart below shows a comparison of the nutrient density of Cliff’s food log based on the harder to find 50% of the essential nutrients. Cliff’s most nutrient dense day is February 15 2019 while his least nutrient-dense day is February 14 2019.

best and worst days

Cliff’s food diary for the best and worst days are shown below for comparison. Cliff 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)
Egg Tuna lunch 666
Mackerel, Canned, Drained 142
Bertolli, Extra Virgin Olive Oil 44
Green Tea, Brewed, Unsweetened 7
Sunflower Seeds, Dry Roasted, Salted 124
Fish Oil, Cod Liver 123

Worst Day

food name energy (kcal)
Eggs, Cooked 465
Green Tea, Brewed, Unsweetened 7
Sardines, Canned in Water, Drained 398
Jalapeno Peppers, Raw 26
Black Pepper, Ground 3
Sunflower Seeds, Dry Roasted, Salted 124
Organic Dijon Mustard 10
Thrive Market, Coconut Oil Mayonnaise 300
Garlic, Fresh 9
MCT Oil 232
Holmes Smokehouse, Sausage, Pecan Smoked, Jalapeno 1295
Happy Farms, Colby Jack, Finely Shredded 330
Walnuts 556

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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