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 zero carb.

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
2.5
Zinc : Copper
19.3
Potassium : Sodium
2.0
Calcium : Magnesium
1.4
Iron : Copper
11.2
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
Manganese 112%
Sodium 140%
Vitamin A 152%
Calcium 168%
Folate 247%
Magnesium 247%
Copper 281%
Potassium 294%

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
sweetbread 353.3 3.18 12%
headcheese -85.2 1.57 20%
lamb -492.5 6.39 5%
goat cheese -57.6 2.64 21%
lamb brains -44.8 1.54 27%
pork ribs -400.5 3.61 18%
ham -21.1 1.49 29%
turkey -40.3 2.21 28%
lamb rib -377.9 3.61 19%
duck -567.4 3.37 18%
ground beef, 80/20 -1.2 2.70 31%
t-bone steak -311.8 2.94 26%
ground beef -228.9 2.48 30%
ground turkey -234.8 2.58 30%
ground beef 70/30 -276.2 2.77 30%
lamb leg -225.1 2.58 31%
beef loin -268.1 2.78 30%
ground beef 70/30 -252.8 2.70 30%
ground beef, 75/25 -255.2 2.77 31%
beef tenderloin steak -261.3 2.73 31%
beef rib eye steak -219.9 2.48 33%
beef rib, small end -263.0 2.78 31%
beef rib, eye -247.7 2.65 32%
beef tenderloin steak -244.0 2.62 32%
flank, steak -236.6 2.63 33%
beef brisket, flat half -308.5 2.98 31%
beef brisket, flat half -297.2 2.89 32%
beef loin, top loin -228.5 2.50 34%
turkey liver 435.9 1.89 47%
beef brisket -286.0 2.80 33%
sirloin steak -218.6 2.43 36%
beef shortribs -286.8 2.95 33%
beef brisket -226.5 2.44 37%
rotisserie chicken thigh -177.1 1.93 39%
roast beef -201.2 2.19 38%
lamb sweetbread -53.4 1.44 43%
roast pork -150.4 1.99 41%
roast ham -179.8 1.78 41%
pork ribs -254.5 2.16 39%
lamb chop -91.1 2.34 42%
turkey heart -3.1 1.74 47%
pork (lean) -156.1 2.09 44%
lamb heart 2.5 1.61 48%
elk -152.4 1.93 44%
pork loin -401.6 1.93 41%
chicken drumstick -166.1 1.49 47%
veal loin -113.1 1.75 48%
lamb (lean) -444.0 1.44 43%
beef roast -108.0 1.78 48%
lamb shank -113.6 1.96 48%
porterhouse steak (fat trimmed) -110.3 1.45 50%
beef kidney -10.6 1.57 52%
beef heart -15.1 1.79 52%
beef tripe 60.5 1.03 55%
chicken -899.0 2.19 36%
chuck steak -155.5 1.94 51%
bison -77.9 1.71 53%
lamb lungs -3.0 0.95 58%
turkey gizzard -47.7 1.55 57%
leg ham -96.2 1.65 56%
pork shoulder -112.4 1.62 56%
pork chops -261.6 1.74 54%
sirloin steak (lean) -111.6 1.77 57%
top round steak -163.6 2.09 56%
ground beef (lean) -76.6 1.44 60%
chicken breast -50.7 1.48 60%
veal -51.1 1.51 65%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -45.0 3.05 14%
herring -28.1 2.17 36%
sardine -144.6 2.08 38%
anchovy -17.2 2.10 44%
trout -76.2 1.68 45%
sturgeon -10.7 1.35 49%
salmon -154.1 1.56 52%
tuna -102.4 1.84 52%
flounder -84.4 0.86 57%
perch -34.2 0.96 62%
crayfish 138.9 0.82 67%
halibut -13.8 1.11 66%
rockfish -35.6 1.09 66%
whiting -23.4 1.16 66%
crab 237.4 0.83 71%
lobster 192.0 0.89 71%
pollock -23.1 1.11 69%

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) 95 220
fat (g) 25 235
carbs (g) 0 0
energy (calories) 2500

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 3148 calories per day with an insulin load of 198g/day and with 25% 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 25% 198 15

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 September 26 2019 while his least nutrient-dense day is October 06 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)

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