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
5.1
Zinc : Copper
7.3
Potassium : Sodium
1.1
Calcium : Magnesium
3.1
Iron : Copper
6.2
Calcium : Phosphorus
0.6

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 109%
Thiamin (B1) 111%
Vitamin D 115%
Potassium 121%
Magnesium 153%
Folate 178%
Manganese 195%

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 -368.7 3.18 12%
beef brains -168.4 1.51 22%
lamb -860.2 6.39 5%
pork ribs -377.1 3.61 18%
lamb brains -121.5 1.54 27%
egg yolk -633.1 2.75 18%
lamb rib -512.1 3.61 19%
duck -782.0 3.37 18%
whole egg -281.5 1.43 30%
ground beef, 80/20 -1.5 2.70 31%
t-bone steak -423.0 2.94 26%
pork stomach, cooked -202.9 1.57 32%
ground beef -315.2 2.48 30%
ground turkey -320.4 2.58 30%
ground beef 70/30 -376.8 2.77 30%
rotisserie chicken thigh w. skin -329.3 2.26 31%
lamb leg -296.4 2.58 31%
beef loin -357.3 2.78 30%
ground beef 70/30 -349.8 2.70 30%
beef tenderloin steak -330.7 2.73 31%
beef tripe -117.5 0.94 38%
ground beef, 75/25 -353.0 2.77 31%
beef rib, small end -323.7 2.78 31%
beef rib eye steak -288.7 2.48 33%
beef tenderloin steak -297.7 2.62 32%
flank, steak -277.7 2.63 33%
beef rib, eye -311.7 2.65 32%
chicken patty, uncooked -263.5 2.92 32%
beef brisket, flat half -404.1 2.98 31%
prok ears -338.5 1.66 35%
beef brisket, flat half -383.2 2.89 32%
beef loin, top loin -276.6 2.50 34%
chicken patty, cooked -267.5 2.87 34%
rotisserie chicken back -542.4 2.12 32%
beef brisket -382.5 2.80 33%
sirloin steak -284.9 2.43 36%
pork ribs -29.3 2.16 39%
beef shortribs -386.8 2.95 33%
roast pork 4.4 1.99 41%
chicken breast breaded -51.8 2.63 39%
beef brisket -284.7 2.44 37%
roast beef -252.9 2.19 38%
rotisserie chicken thigh -240.2 1.93 39%
rotisserie chicken drumstick -202.8 2.06 39%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 52.7 3.05 14%
caviar 108.8 2.64 33%
herring -18.1 2.17 36%
fish roe 699.1 1.43 47%
sardine -61.2 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
flax seed 1461.4 5.34 12%
olives -7.2 1.45 3%
endive 26.7 0.17 7%
avocado -52.0 1.60 8%
pumpkin seeds 974.9 5.59 19%
alfalfa 41.2 0.23 19%
sesame seeds 87.6 6.31 10%
coconut meat -415.2 3.54 10%
coconut milk -737.2 2.30 9%
chicory greens 40.5 0.23 23%
escarole 122.3 0.19 24%
brazil nuts 9.2 6.59 9%
pili nuts -114.4 7.19 7%
hazelnuts -62.3 6.29 10%
blackberries 66.3 0.43 27%
coriander 6.2 0.23 30%
raspberries 38.4 0.52 30%
macadamia nuts -760.4 7.18 6%
pine nuts -398.7 6.73 11%
pecans -793.4 6.91 6%
sunflower seeds -377.1 5.46 15%
coconut cream -1274.2 3.30 8%
sesame butter 12.2 5.86 21%
butternuts -299.3 6.12 17%
eggplant 67.5 0.25 35%
beet greens 46.1 0.22 35%
banana pepper 142.2 0.27 36%
almonds -519.3 6.07 15%
edamame 626.3 1.21 41%
mustard greens 74.4 0.27 36%
walnuts -737.6 6.19 13%
collards 110.3 0.33 37%
jalapeno peppers 88.2 0.27 37%
sauerkraut 93.3 0.19 39%
pickles 83.6 0.12 40%
cucumber 83.6 0.12 40%
zucchini 134.0 0.17 40%
almond butter -799.1 6.14 16%
peanuts -692.4 5.99 18%
red peppers 123.6 0.31 40%
pistachio nuts -415.3 5.69 22%
chayote 85.9 0.24 41%
cashews -251.1 5.80 26%
turnip greens 243.0 0.29 44%
radishes 68.6 0.16 43%
summer squash 138.7 0.19 45%
spinach 353.6 0.23 49%
arugula 17.7 0.25 45%
artichokes 362.5 0.47 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) 120 210
fat (g) 25 185
carbs (g) 0 85
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 3043 calories per day with an insulin load of 167g/day and with 22% 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 22% 167 36

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 April 19 2019 while his least nutrient-dense day is April 12 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)
Lime Juice, Fresh 4
Green Tea, Brewed, Unsweetened 7
Spinach, Raw 24
Hemp Oil 181
Bertolli, Extra Virgin Olive Oil 119
Mushrooms, Raw 12
Jalapeno Peppers, Raw 33
Black Pepper, Ground 4
Hemp seeds, hulled 55
Hamburger or Ground Beef, 80% Lean 1440
Sardines, Canned in Water, Drained 164
Bratwurst, beef 945
Lettuce, Romaine or Cos 10
Mushrooms, Cooked from Fresh 16
Colby Jack Cheese 725

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

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