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
7.9
Zinc : Copper
18.9
Potassium : Sodium
0.5
Calcium : Magnesium
1.5
Iron : Copper
10.9
Calcium : Phosphorus
0.6

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
Potassium 34%
Manganese 36%
Calcium 51%
Sodium 65%
Magnesium 67%
Phosphorus 77%
Omega-3 82%
Copper 85%
Iron 93%
Zinc 108%
Vitamin A 109%
Vitamin E 113%
Folate 115%
Cystine 238%
Vitamin K 297%
Pantothenic acid (B5) 159%
Niacin (B3) 127%
Riboflavin (B2) 265%
Thiamin (B1) 218%
Vitamin C 399%
Vitamin D 119%
Selenium 197%

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
beef brains 134.0 1.51 22%
headcheese -284.9 1.57 20%
liver sausage 51.2 3.31 13%
lamb brains 180.6 1.54 27%
whole egg 389.6 1.43 30%
sweetbread -314.0 3.18 12%
cream cheese -326.8 3.50 11%
liverwurst -22.6 3.26 16%
lamb liver 2079.6 1.68 48%
ham 9.6 1.49 29%
liver pate -233.2 3.19 16%
egg yolk -426.8 2.75 18%
feta cheese -183.8 2.64 22%
goat cheese -356.8 2.64 21%
camembert -227.9 3.00 21%
frankfurter -744.6 2.90 17%
turkey -90.4 2.21 28%
pork sausage -240.7 3.25 20%
greek yogurt -2.5 0.97 37%
brie -273.2 3.34 19%
pork stomach, cooked -178.8 1.57 32%
meatballs -716.4 2.86 19%
knackwurst -916.7 3.07 16%
bratwurst -694.2 3.33 16%
beef tripe -234.2 0.94 38%
beef sausage -650.0 3.32 18%
salami -333.5 3.78 18%
sour cream (light) -1184.7 1.36 26%
blue cheese -288.7 3.53 21%
ricotta -971.9 1.74 27%
lamb (lean) 489.4 1.44 43%
lamb kidney 1181.0 1.12 52%
muenster cheese -349.4 3.68 21%
monterey cheese -336.0 3.73 21%
ground beef, 80/20 -1.8 2.70 31%
turkey liver 1106.1 1.89 47%
sandwich spread, pork -293.9 2.35 30%
Poultry salad sandwich spread -224.8 2.00 33%
bologna -1742.1 3.10 11%
veal liver 1960.7 1.92 55%
scrapple, pork -104.2 2.13 34%
pork loin 421.2 1.93 41%
roast ham 264.4 1.78 41%
swiss cheese -244.6 3.93 22%
ground turkey -293.9 2.58 30%
colby -359.0 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3275.7 1.43 47%
mackerel 144.3 3.05 14%
sardine 484.3 2.08 38%
salmon 1515.8 1.56 52%
caviar 383.4 2.64 33%
herring 74.5 2.17 36%
trout 598.5 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 57.8 0.17 7%
olives -13.9 1.45 3%
alfalfa 75.7 0.23 19%
escarole 257.5 0.19 24%
chicory greens 103.9 0.23 23%
avocado -690.4 1.60 8%
blackberries 120.1 0.43 27%
coriander 16.5 0.23 30%
corn bran -536.6 2.24 12%
raspberries 8.2 0.52 30%
beet greens 123.7 0.22 35%
banana pepper 259.3 0.27 36%
collards 382.5 0.33 37%
eggplant 47.7 0.25 35%
mustard greens 216.3 0.27 36%
wheat bran 1575.3 2.16 38%
jalapeno peppers 178.7 0.27 37%
sauerkraut 83.1 0.19 39%
red peppers 317.6 0.31 40%
zucchini 217.5 0.17 40%
cucumber 79.4 0.12 40%
pickles 79.4 0.12 40%
turnip greens 607.4 0.29 44%
sunflower seeds 982.8 5.46 15%
chayote 107.2 0.24 41%
tofu -116.9 0.83 34%
edamame 734.8 1.21 41%
spinach 821.6 0.23 49%
radishes 67.3 0.16 43%
summer squash 185.8 0.19 45%
arugula 32.3 0.25 45%
parsley 314.5 0.36 48%
coconut meat -1506.7 3.54 10%
asparagus 359.5 0.22 50%
brussel sprouts 402.0 0.42 50%
artichokes 354.5 0.47 49%
celery 177.5 0.18 50%
broccoli 301.5 0.35 50%
cauliflower 206.3 0.25 50%
okra 170.5 0.22 50%
lettuce 73.3 0.15 50%
chives 13.0 0.30 48%

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) 85 215
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 June 04 2019 while his least nutrient-dense day is May 20 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)

Worst Day

food name energy (kcal)
Eggs, Cooked 375
Sausage, Pork, Fresh 315
Ham, smoked, extra lean, low sodium 104

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