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
7.3
Zinc : Copper
12.1
Potassium : Sodium
0.5
Calcium : Magnesium
2.2
Iron : Copper
1.6
Calcium : Phosphorus
1.2

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 21%
Iron 41%
Sodium 41%
Phosphorus 63%
Omega-3 73%
Magnesium 83%
Leucine 92%
Calcium 93%
Valine 93%
Lysine 98%
Methionine 104%
Cystine 108%
Manganese 111%
Folate 406%
Pantothenic acid (B5) 443%
Niacin (B3) 275%
Vitamin D 488%
Vitamin E 365%
Vitamin A 172%
Selenium 286%
Copper 257%
Zinc 207%

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 20376.1 1.89 50%
beef brains 203.3 1.51 22%
headcheese -241.2 1.57 20%
liver sausage 151.7 3.31 13%
whole egg 834.2 1.43 30%
lamb brains 327.7 1.54 27%
lamb (lean) 2914.4 1.44 43%
cream cheese -517.9 3.50 11%
sweetbread -929.7 3.18 12%
liverwurst -221.4 3.26 16%
ham -24.3 1.49 29%
liver pate -410.6 3.19 16%
bologna -1537.4 3.10 11%
goat cheese -350.4 2.64 21%
feta cheese -243.8 2.64 22%
meatballs -634.0 2.86 19%
camembert -234.9 3.00 21%
sour cream (light) -1129.3 1.36 26%
frankfurter -1090.4 2.90 17%
bratwurst -678.2 3.33 16%
turkey -71.0 2.21 28%
brie -297.8 3.34 19%
pork stomach, cooked -122.6 1.57 32%
pork sausage -367.9 3.25 20%
ricotta -915.4 1.74 27%
greek yogurt -2.7 0.97 37%
egg yolk -1302.9 2.75 18%
beef sausage -801.8 3.32 18%
knackwurst -1507.7 3.07 16%
beef tripe -180.6 0.94 38%
pork loin 1437.9 1.93 41%
lamb liver 2359.6 1.68 48%
salami -474.7 3.78 18%
blue cheese -311.0 3.53 21%
ground turkey 73.8 2.58 30%
muenster cheese -365.7 3.68 21%
monterey cheese -340.3 3.73 21%
beef rib eye steak 311.5 2.48 33%
rotisserie chicken back -218.7 2.12 32%
rib eye fillet 1773.7 1.99 45%
roast beef 763.9 2.19 38%
Poultry salad sandwich spread -275.9 2.00 33%
ground beef -264.9 2.48 30%
t-bone steak -519.4 2.94 26%
ground beef, 80/20 2.0 2.70 31%
pork ribs 884.3 2.16 39%
sandwich spread, pork -483.7 2.35 30%
lamb sweetbread 672.3 1.44 43%
lamb leg -92.8 2.58 31%
edam cheese -373.9 3.57 23%
swiss cheese -193.3 3.93 22%
colby -387.4 3.94 21%
scrapple, pork -92.9 2.13 34%
rotisserie chicken thigh w. skin -499.3 2.26 31%
pork ribs -1354.6 3.61 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4605.4 1.43 47%
mackerel 169.0 3.05 14%
salmon 3142.2 1.56 52%
sardine 1123.9 2.08 38%
caviar 564.3 2.64 33%
herring 169.8 2.17 36%
trout 1151.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 42.5 0.17 7%
olives -11.8 1.45 3%
alfalfa 84.6 0.23 19%
chicory greens 72.4 0.23 23%
escarole 173.3 0.19 24%
corn bran -389.2 2.24 12%
blackberries 127.9 0.43 27%
avocado -2035.7 1.60 8%
coriander 14.2 0.23 30%
raspberries 15.8 0.52 30%
beet greens 77.0 0.22 35%
eggplant -17.7 0.25 35%
banana pepper 172.1 0.27 36%
mustard greens 166.0 0.27 36%
jalapeno peppers 106.3 0.27 37%
collards 138.6 0.33 37%
tofu 39.7 0.83 34%
sauerkraut 32.8 0.19 39%
pickles -23.1 0.12 40%
cucumber -23.1 0.12 40%
zucchini 136.3 0.17 40%
red peppers 57.8 0.31 40%
turnip greens 682.5 0.29 44%
chayote -28.3 0.24 41%
radishes 12.0 0.16 43%
wheat bran 1411.8 2.16 38%
spinach 776.7 0.23 49%
edamame 546.1 1.21 41%
summer squash 89.0 0.19 45%
arugula 29.5 0.25 45%
coconut meat -2611.7 3.54 10%
parsley 234.7 0.36 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 September 17 2019 while his least nutrient-dense day is September 18 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)

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