Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ali get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss with a low insulin load diet and being autoimmune.

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

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
1.1
Zinc : Copper
2.6
Potassium : Sodium
0.9
Calcium : Magnesium
2.6
Iron : Copper
2.6
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ali’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: asthma, hypothyroidism.

nutrient % DRI prioritize
Calcium 21%
Potassium 29%
Iron 33%
Magnesium 33%
Vitamin E 38%
Phosphorus 44%
Sodium 46%
Manganese 51%
Thiamin (B1) 57%
Panto Acid (B5) 67%
Leucine 71%
Vitamin D 72%
Niacin (B3) 73%
Omega-3 187%
Folate 83%
Vitamin B6 158%
Vitamin C 228%
Selenium 148%
Copper 257%
Zinc 75%

optimal foods for you

The foods listed below will provide Ali with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
headcheese -270.1 1.57 20%
liver sausage -166.9 3.31 13%
sweetbread -579.1 3.18 12%
ham 5.4 1.49 29%
liverwurst -170.0 3.26 16%
liver pate -251.2 3.19 16%
frankfurter -749.1 2.90 17%
turkey -81.7 2.21 28%
pork sausage -254.6 3.25 20%
pork stomach, cooked -190.6 1.57 32%
lamb liver 1542.9 1.68 48%
meatballs -720.8 2.86 19%
bratwurst -764.6 3.33 16%
knackwurst -1029.0 3.07 16%
beef sausage -631.9 3.32 18%
beef tripe -231.5 0.94 38%
salami -321.0 3.78 18%
lamb (lean) 519.7 1.44 43%
bologna -1747.2 3.10 11%
ground beef, 80/20 -0.9 2.70 31%
lamb kidney 1157.5 1.12 52%
Poultry salad sandwich spread -231.3 2.00 33%
sandwich spread, pork -304.7 2.35 30%
pork loin 508.4 1.93 41%
ground turkey -204.6 2.58 30%
scrapple, pork -112.0 2.13 34%
beef rib eye steak -97.3 2.48 33%
pork ribs -932.7 3.61 18%
pork ribs 290.9 2.16 39%
t-bone steak -594.8 2.94 26%
ground beef -455.4 2.48 30%
roast ham 145.2 1.78 41%
sliced turkey pepperoni -69.0 2.43 35%
roast pork 243.7 1.99 41%
roast beef -10.0 2.19 38%
sausage, italian -345.1 1.49 39%
turkey liver 736.0 1.89 47%
lamb sweetbread 5.5 1.44 43%
lamb leg -456.3 2.58 31%
rotisserie chicken thigh w. skin -650.6 2.26 31%
chicken liver 834.5 1.72 50%
flank, steak -334.9 2.63 33%
pork chops 1276.7 1.74 54%
beef kidney 935.5 1.57 52%
beef loin -523.9 2.78 30%
beef tenderloin steak -395.3 2.62 32%
ground beef 70/30 -528.4 2.70 30%
rib eye fillet 472.0 1.99 45%
beef rib, eye -403.9 2.65 32%
Smoked sausage -452.0 2.16 35%
beef tenderloin steak -469.4 2.73 31%
ground beef 70/30 -593.0 2.77 30%
rotisserie chicken back -759.9 2.12 32%
beef loin, top loin -316.3 2.50 34%
beef rib, small end -451.9 2.78 31%
turkey 951.9 1.89 50%
prok ears -847.2 1.66 35%
lamb heart 454.7 1.61 48%
ground beef, 75/25 -528.4 2.77 31%
sirloin steak -269.7 2.43 36%
lamb rib -1181.1 3.61 19%
rotisserie chicken thigh -317.8 1.93 39%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2761.8 1.43 47%
mackerel 146.4 3.05 14%
sardine 573.7 2.08 38%
salmon 1664.1 1.56 52%
caviar 430.2 2.64 33%
herring 84.4 2.17 36%
trout 635.8 1.68 45%
mollusks conch 977.2 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 47.8 0.17 7%
olives -14.3 1.45 3%
alfalfa 84.0 0.23 19%
escarole 201.2 0.19 24%
avocado -707.2 1.60 8%
blackberries 123.8 0.43 27%
raspberries 23.5 0.52 30%
beet greens 96.7 0.22 35%
collards 182.7 0.33 37%
sauerkraut 143.3 0.19 39%
zucchini 230.9 0.17 40%
cucumber 67.5 0.12 40%
turnip greens 519.2 0.29 44%
chayote 95.1 0.24 41%
radishes 73.5 0.16 43%
spinach 713.4 0.23 49%
summer squash 206.2 0.19 45%
arugula 27.1 0.25 45%
parsley 281.1 0.36 48%
celery 159.0 0.18 50%
cauliflower 223.5 0.25 50%
lettuce 57.8 0.15 50%
chives 10.7 0.30 48%
broccoli 238.8 0.35 50%
strawberries 29.4 0.32 49%
turnips 104.9 0.21 51%
chard 95.4 0.19 51%

macronutrients

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

macro targets

While Ali’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) 80 230
fat (g) 20 130
carbs (g) 0 90
energy (calories) 1850

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

daily nutrient score

The chart below shows a comparison of the nutrient density of Ali’s food log based on the harder to find 50% of the essential nutrients. Ali’s most nutrient dense day is June 19 2020 while her least nutrient-dense day is September 02 2020.

best and worst days

Ali’s food diary for the best and worst days are shown below for comparison. Ali 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