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
2.5
Zinc : Copper
8.5
Potassium : Sodium
1.3
Calcium : Magnesium
2.0
Iron : Copper
4.6
Calcium : Phosphorus
0.8

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
Calcium 135%
Potassium 164%
Magnesium 209%
Manganese 222%
Phosphorus 234%
Folate 236%

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 -254.8 3.18 12%
beef brains -120.6 1.51 22%
lamb -630.2 6.39 5%
lamb brains -76.5 1.54 27%
pork ribs -404.5 3.61 18%
lamb rib -372.2 3.61 19%
egg yolk -612.9 2.75 18%
duck -620.2 3.37 18%
ground beef, 80/20 -1.2 2.70 31%
whole egg -265.6 1.43 30%
t-bone steak -305.4 2.94 26%
pork stomach, cooked -156.6 1.57 32%
ground beef -213.7 2.48 30%
ground turkey -228.3 2.58 30%
ground beef 70/30 -264.3 2.77 30%
rotisserie chicken thigh w. skin -228.0 2.26 31%
lamb leg -210.4 2.58 31%
beef loin -255.2 2.78 30%
ground beef 70/30 -239.4 2.70 30%
ground beef, 75/25 -239.2 2.77 31%
beef tripe -81.3 0.94 38%
beef tenderloin steak -248.2 2.73 31%
beef rib eye steak -197.7 2.48 33%
beef rib, small end -243.9 2.78 31%
beef rib, eye -232.6 2.65 32%
beef tenderloin steak -223.4 2.62 32%
chicken patty, uncooked -200.6 2.92 32%
flank, steak -224.9 2.63 33%
beef brisket, flat half -307.7 2.98 31%
prok ears -263.8 1.66 35%
beef brisket, flat half -292.2 2.89 32%
beef loin, top loin -207.3 2.50 34%
rotisserie chicken back -373.0 2.12 32%
chicken patty, cooked -194.9 2.87 34%
beef brisket -278.3 2.80 33%
sirloin steak -200.7 2.43 36%
beef shortribs -277.1 2.95 33%
chicken breast breaded -43.7 2.63 39%
roast beef -177.4 2.19 38%
rotisserie chicken thigh -157.1 1.93 39%
beef brisket -215.2 2.44 37%
rotisserie chicken drumstick -137.8 2.06 39%
lamb sweetbread -21.8 1.44 43%
roast pork -126.9 1.99 41%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -26.8 3.05 14%
caviar 105.2 2.64 33%
herring -16.5 2.17 36%
sardine -107.4 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
olives -5.1 1.45 3%
endive 21.7 0.17 7%
flax seed 836.0 5.34 12%
avocado 76.2 1.60 8%
pumpkin seeds 1255.8 5.59 19%
alfalfa 33.9 0.23 19%
sesame seeds 192.0 6.31 10%
brazil nuts 174.2 6.59 9%
coconut milk -432.3 2.30 9%
coconut meat -273.5 3.54 10%
escarole 108.1 0.19 24%
chicory greens 37.4 0.23 23%
hazelnuts -15.2 6.29 10%
pili nuts -177.6 7.19 7%
blackberries 86.8 0.43 27%
sunflower seeds -19.7 5.46 15%
pine nuts -65.6 6.73 11%
almond butter 70.2 6.14 16%
almonds -14.9 6.07 15%
coconut cream -826.3 3.30 8%
raspberries 56.0 0.52 30%
coriander 5.7 0.23 30%
butternuts -57.8 6.12 17%
walnuts -300.4 6.19 13%
pecans -659.0 6.91 6%
sesame butter 51.7 5.86 21%
edamame 603.3 1.21 41%
eggplant 65.9 0.25 35%
banana pepper 120.5 0.27 36%
peanuts -229.3 5.99 18%
beet greens 35.9 0.22 35%
collards 114.1 0.33 37%
mustard greens 63.9 0.27 36%
jalapeno peppers 84.7 0.27 37%
macadamia nuts -889.4 7.18 6%
sauerkraut 95.8 0.19 39%
zucchini 121.8 0.17 40%
cashews -7.9 5.80 26%
pickles 64.4 0.12 40%
cucumber 64.4 0.12 40%
red peppers 117.2 0.31 40%
chayote 90.0 0.24 41%
pistachio nuts -373.5 5.69 22%
turnip greens 232.5 0.29 44%
radishes 72.8 0.16 43%
summer squash 124.6 0.19 45%
spinach 302.3 0.23 49%
artichokes 357.1 0.47 49%
arugula 17.2 0.25 45%
brussel sprouts 253.5 0.42 50%
parsley 136.0 0.36 48%
soybeans (sprouted) 258.1 0.81 49%

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) 90 230
fat (g) 30 190
carbs (g) 0 100
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 2148 calories per day with an insulin load of 171g/day and with 32% 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 32% 171 29

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 March 13 2020 while his least nutrient-dense day is May 04 2020.

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