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%
Calcium 60%
Phosphorus 63%
Omega-3 73%
Magnesium 83%
Leucine 92%
Valine 93%
Lysine 98%
Methionine 104%
Cystine 108%
Sodium 111%
Isoleucine 114%
Vitamin K 491%
Folate 325%
Vitamin B5 (Pantothenic acid) 443%
Vitamin B3 (Niacin) 275%
Vitamin C 458%
Vitamin D 488%
Vitamin E 243%
Vitamin A 172%
Selenium 286%
Manganese 145%
Copper 229%
Zinc 177%

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 19596.7 1.89 50%
beef brains 176.2 1.51 22%
headcheese -259.2 1.57 20%
liver sausage 123.3 3.31 13%
whole egg 853.1 1.43 30%
lamb brains 326.0 1.54 27%
lamb (lean) 3365.3 1.44 43%
cream cheese -589.7 3.50 11%
sweetbread -1163.9 3.18 12%
ham -24.4 1.49 29%
liverwurst -288.8 3.26 16%
liver pate -484.6 3.19 16%
bologna -1653.0 3.10 11%
goat cheese -393.0 2.64 21%
feta cheese -267.2 2.64 22%
meatballs -696.3 2.86 19%
sour cream (light) -1212.3 1.36 26%
camembert -258.0 3.00 21%
frankfurter -1210.9 2.90 17%
bratwurst -744.2 3.33 16%
turkey -81.1 2.21 28%
brie -327.3 3.34 19%
ricotta -1001.5 1.74 27%
pork stomach, cooked -157.3 1.57 32%
pork sausage -427.1 3.25 20%
greek yogurt -3.2 0.97 37%
beef sausage -896.5 3.32 18%
knackwurst -1696.6 3.07 16%
beef tripe -201.6 0.94 38%
pork loin 1665.2 1.93 41%
egg yolk -1730.9 2.75 18%
salami -543.7 3.78 18%
blue cheese -339.2 3.53 21%
muenster cheese -398.5 3.68 21%
lamb liver 2497.5 1.68 48%
monterey cheese -350.4 3.73 21%
ground turkey 60.6 2.58 30%
beef rib eye steak 348.6 2.48 33%
rotisserie chicken back -232.3 2.12 32%
rib eye fillet 2040.7 1.99 45%
roast beef 912.3 2.19 38%
Poultry salad sandwich spread -307.5 2.00 33%
ground beef -290.4 2.48 30%
t-bone steak -579.4 2.94 26%
pork ribs 1028.8 2.16 39%
ground beef, 80/20 2.3 2.70 31%
lamb leg -73.3 2.58 31%
lamb sweetbread 777.4 1.44 43%
sandwich spread, pork -555.9 2.35 30%
edam cheese -404.4 3.57 23%
colby -405.7 3.94 21%
swiss cheese -206.0 3.93 22%
scrapple, pork -102.1 2.13 34%
rotisserie chicken thigh w. skin -556.4 2.26 31%
pork ribs -1535.8 3.61 18%
chicken 207.2 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5055.3 1.43 47%
mackerel 155.8 3.05 14%
salmon 3449.4 1.56 52%
sardine 1184.6 2.08 38%
caviar 547.5 2.64 33%
herring 178.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 50.7 0.17 7%
olives -12.9 1.45 3%
alfalfa 97.5 0.23 19%
chicory greens 89.5 0.23 23%
escarole 210.3 0.19 24%
corn bran -435.4 2.24 12%
blackberries 145.2 0.43 27%
avocado -2453.6 1.60 8%
coriander 16.7 0.23 30%
raspberries 26.4 0.52 30%
beet greens 94.8 0.22 35%
eggplant -33.3 0.25 35%
banana pepper 235.1 0.27 36%
mustard greens 226.0 0.27 36%
collards 254.0 0.33 37%
jalapeno peppers 81.9 0.27 37%
tofu 80.2 0.83 34%
sauerkraut 26.1 0.19 39%
pickles -27.6 0.12 40%
cucumber -27.6 0.12 40%
zucchini 142.0 0.17 40%
turnip greens 843.2 0.29 44%
red peppers 91.3 0.31 40%
chayote -54.4 0.24 41%
radishes 5.6 0.16 43%
spinach 917.5 0.23 49%
wheat bran 1286.0 2.16 38%
summer squash 86.6 0.19 45%
edamame 438.5 1.21 41%
arugula 35.5 0.25 45%
coconut meat -3026.0 3.54 10%
parsley 321.4 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 16 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