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
3.9
Zinc : Copper
5.2
Potassium : Sodium
1.3
Calcium : Magnesium
1.5
Iron : Copper
4.3
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
Manganese 212%
Calcium 215%
Sodium 219%
Vitamin D 236%
Zinc 259%
Magnesium 286%
Folate 299%

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
egg yolk 124.9 2.75 18%
sweetbread -117.7 3.18 12%
lamb -234.9 6.39 5%
beef brains -83.8 1.51 22%
pork ribs -143.7 3.61 18%
lamb brains -39.2 1.54 27%
lamb rib -155.9 3.61 19%
whole egg 48.2 1.43 30%
duck -346.3 3.37 18%
t-bone steak -105.1 2.94 26%
ground beef -6.2 2.48 30%
pork stomach, cooked -18.8 1.57 32%
ground beef 70/30 -22.9 2.77 30%
ground beef, 80/20 -0.1 2.70 31%
ground beef 70/30 -21.0 2.70 30%
beef rib eye steak 28.7 2.48 33%
ground beef, 75/25 -21.0 2.77 31%
beef brisket, flat half -6.7 2.98 31%
beef loin -66.7 2.78 30%
beef brisket, flat half 6.7 2.89 32%
beef tenderloin steak -45.4 2.73 31%
lamb leg -52.6 2.58 31%
beef rib, small end -39.6 2.78 31%
ground turkey -90.0 2.58 30%
flank, steak -3.0 2.63 33%
lamb (lean) 287.0 1.44 43%
beef rib, eye -35.6 2.65 32%
beef tenderloin steak -31.6 2.62 32%
beef brisket 2.3 2.80 33%
beef shortribs 16.1 2.95 33%
beef tripe -10.2 0.94 38%
rotisserie chicken thigh w. skin -139.1 2.26 31%
beef loin, top loin -23.1 2.50 34%
beef brisket 59.9 2.44 37%
sirloin steak -33.3 2.43 36%
roast beef 25.5 2.19 38%
chicken patty, uncooked -124.3 2.92 32%
prok ears -148.9 1.66 35%
rotisserie chicken back -210.6 2.12 32%
chicken patty, cooked -132.0 2.87 34%
turkey liver 232.8 1.89 47%
rib eye fillet 140.7 1.99 45%
rotisserie chicken thigh -82.9 1.93 39%
chicken breast breaded -29.9 2.63 39%
rotisserie chicken drumstick -69.3 2.06 39%
veal liver 490.4 1.92 55%
lamb sweetbread -11.3 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 71.9 3.05 14%
fish roe 703.6 1.43 47%
caviar -24.3 2.64 33%
herring -13.8 2.17 36%
sardine -3.5 2.08 38%
trout 152.4 1.68 45%
salmon 316.9 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
olives -3.5 1.45 3%
endive 13.0 0.17 7%
avocado -75.9 1.60 8%
alfalfa 22.0 0.23 19%
coconut meat -194.6 3.54 10%
escarole 62.2 0.19 24%
chicory greens 14.7 0.23 23%
coconut milk -404.5 2.30 9%
hazelnuts -42.5 6.29 10%
blackberries 27.3 0.43 27%
sunflower seeds -24.0 5.46 15%
coriander 2.3 0.23 30%
raspberries 5.0 0.52 30%
coconut cream -586.1 3.30 8%
flax seed -328.7 5.34 12%
sesame seeds -316.1 6.31 10%
pine nuts -245.2 6.73 11%
pecans -428.1 6.91 6%
edamame 370.8 1.21 41%
pumpkin seeds -111.7 5.59 19%
sesame butter -21.6 5.86 21%
eggplant 9.1 0.25 35%
beet greens 6.5 0.22 35%
banana pepper 21.2 0.27 36%
pili nuts -510.6 7.19 7%
mustard greens -0.5 0.27 36%
collards 12.2 0.33 37%
jalapeno peppers 6.4 0.27 37%
sauerkraut 23.5 0.19 39%
butternuts -321.2 6.12 17%
zucchini 35.6 0.17 40%
walnuts -467.5 6.19 13%
cucumber 4.1 0.12 40%
pickles 4.1 0.12 40%
red peppers 43.4 0.31 40%
brazil nuts -616.7 6.59 9%
chayote 18.1 0.24 41%
radishes 25.3 0.16 43%
peanuts -428.8 5.99 18%
macadamia nuts -765.5 7.18 6%
turnip greens 73.1 0.29 44%
spinach 157.4 0.23 49%
summer squash 24.0 0.19 45%
arugula 6.6 0.25 45%
almonds -638.2 6.07 15%

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) 90 215
fat (g) 25 180
carbs (g) 0 100
energy (calories) 2400

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 3008 calories per day with an insulin load of 204g/day and with 27% 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 27% 204 34

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 June 13 2019 while his least nutrient-dense day is June 15 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