Nutrition Fingerprint

recommended approach

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

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 David’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
8.1
Zinc : Copper
4.4
Potassium : Sodium
0.4
Calcium : Magnesium
6.6
Iron : Copper
9.2
Calcium : Phosphorus
1.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that David’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: depression, dyslipedimia, fatigue, inflammation, methylation, low testosterone, adhd.

nutrient % DRI prioritize
Vitamin D 15%
Magnesium 28%
Zinc 31%
Potassium 33%
Manganese 38%
Folate 45%
Phosphorus 53%
Vitamin B12 65%
Niacin (B3) 74%
Thiamin (B1) 75%
Leucine 77%
Valine 80%
Vitamin E 82%
Cystine 130%
Vitamin K 105%
Vitamin B-6 86%
Pantothenic acid (B5) 85%
Riboflavin (B2) 115%
Vitamin C 260%
Vitamin A 269%
Selenium 121%
Copper 108%

optimal foods for you

The foods listed below will provide David with the nutrients that he is currently not getting in large amounts while also aligning with his 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
turkey 5042.3 1.89 50%
beef brains 91.2 1.51 22%
liver sausage 338.1 3.31 13%
headcheese -296.1 1.57 20%
whole egg 598.0 1.43 30%
lamb brains 196.3 1.54 27%
cream cheese -478.8 3.50 11%
sweetbread -844.8 3.18 12%
liverwurst -65.2 3.26 16%
ham 24.0 1.49 29%
liver pate -355.1 3.19 16%
lamb (lean) 1935.6 1.44 43%
feta cheese -186.2 2.64 22%
goat cheese -355.7 2.64 21%
frankfurter -981.3 2.90 17%
camembert -229.2 3.00 21%
bratwurst -720.7 3.33 16%
turkey -94.1 2.21 28%
meatballs -836.1 2.86 19%
brie -296.3 3.34 19%
egg yolk -1039.1 2.75 18%
pork sausage -357.1 3.25 20%
sour cream (light) -1289.6 1.36 26%
bologna -1886.9 3.10 11%
lamb liver 2484.9 1.68 48%
pork stomach, cooked -214.3 1.57 32%
greek yogurt -2.2 0.97 37%
knackwurst -1306.4 3.07 16%
ricotta -1007.7 1.74 27%
beef sausage -802.0 3.32 18%
beef tripe -252.0 0.94 38%
salami -474.6 3.78 18%
pork loin 1170.3 1.93 41%
blue cheese -300.9 3.53 21%
muenster cheese -359.5 3.68 21%
monterey cheese -340.3 3.73 21%
Poultry salad sandwich spread -296.7 2.00 33%
sandwich spread, pork -428.4 2.35 30%
ground beef, 80/20 0.0 2.70 31%
beef rib eye steak -7.8 2.48 33%
pork ribs 740.3 2.16 39%
swiss cheese -212.9 3.93 22%
colby -379.4 3.94 21%
ground turkey -294.2 2.58 30%
edam cheese -403.0 3.57 23%
scrapple, pork -117.7 2.13 34%
roast ham 505.6 1.78 41%
ground beef -456.6 2.48 30%
lamb kidney 1572.2 1.12 52%
pork ribs -1312.6 3.61 18%
lamb sweetbread 397.7 1.44 43%
gouda cheese -407.7 3.56 24%
veal liver 2832.9 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4327.4 1.43 47%
mackerel 70.6 3.05 14%
sardine 557.2 2.08 38%
caviar 387.5 2.64 33%
salmon 2124.9 1.56 52%
herring 110.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 57.3 0.17 7%
olives -16.3 1.45 3%
alfalfa 97.7 0.23 19%
chicory greens 103.3 0.23 23%
escarole 242.4 0.19 24%
avocado -1643.7 1.60 8%
blackberries 102.4 0.43 27%
corn bran -605.9 2.24 12%
coriander 17.5 0.23 30%
raspberries -6.0 0.52 30%
beet greens 123.6 0.22 35%
banana pepper 314.7 0.27 36%
eggplant 24.3 0.25 35%
mustard greens 234.7 0.27 36%
collards 349.6 0.33 37%
jalapeno peppers 136.7 0.27 37%
sauerkraut 58.4 0.19 39%
tofu -11.9 0.83 34%
cucumber 53.0 0.12 40%
pickles 53.0 0.12 40%
zucchini 189.6 0.17 40%
red peppers 276.0 0.31 40%
wheat bran 1793.7 2.16 38%
turnip greens 715.5 0.29 44%
chayote 73.0 0.24 41%
radishes 50.0 0.16 43%
spinach 978.9 0.23 49%
summer squash 138.5 0.19 45%
arugula 34.0 0.25 45%
edamame 314.8 1.21 41%
coconut meat -2317.9 3.54 10%
parsley 323.3 0.36 48%
asparagus 387.9 0.22 50%
sunflower seeds 199.5 5.46 15%
brussel sprouts 422.1 0.42 50%
artichokes 390.5 0.47 49%
celery 150.4 0.18 50%

macronutrients

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

macro targets

While David’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) 85 210
fat (g) 25 110
carbs (g) 0 70
energy (calories) 1600

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 David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is April 17 2019 while his least nutrient-dense day is April 14 2019.

best and worst days

David’s food diary for the best and worst days are shown below for comparison. David 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)
Green Tea, Brewed, Unsweetened 2
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 68
Primal Kitchen, Mayo, Real Mayonnaise made with Avocado Oil 100
Grey Poupon, mustard, country dijon 5
Central Market, Albacore, Solid White Tuna 129
Pears, Raw, Bartlett 32
Celery, Raw 8
Bacon, Pork 112
Boar's Head, liverwurst, braunschweiger, lite 43
Boar's Head, liverwurst, Strassburger 61
The Fremont Company, Quality Kraut Singles 7
H-E-B, Flavorful Cheese Wedges, White Cheddar Light 50
Chicken Wing, Skin Eaten 183
Sunflower Seeds, Dry Roasted, Salted 9
Whipped Cream, Aerosol 19
Jelly Belly, Gourmet Jelly Beans, 20 Flavours 29
H-E-B, Whole Leaf Spinach 53
Red Bell Peppers, Cooked 10
Red Bell Peppers, Cooked 10
Portabella Mushrooms, Cooked from Fresh 25
Shiitake Mushrooms, Cooked 48
Shallot, Cooked 9
Garlic, Cooked 3
Olive Oil 119
Kerrygold, Salted Butter 100
Eggs, Cooked 211
Rader Farms, Organic Berry Trio 50
Bragg, Nutritional Yeast Seasoning 10
HEB, Monterey Jack, with Jalapeno Peppers 80

Worst Day

food name energy (kcal)
Vital Farms, Pasture Raised Eggs 180
Bacon, Pork 168
Biscuit, Homemade 121
Cloverdale Meats, Beef Lil' Smokies 28
Central Market Tortilla Chips Thins 140
Campfire, Giant Roasters, Marshmallows 270
Chocolove, chocolate bar, dark, orange peel, 55% cocoa, 1.2 oz 50
Kaiser Roll 182
Ground Chuck, Hamburger 80/20 354
Muenster Cheese, Natural 155
Mushrooms, Raw 2
Ore-Ida, french fries, Golden Crinkles, frozen 60
Alexia, Crispy Onion Rings 240
Ketchup 61
Rader Farms, Organic Berry Trio 50

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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