Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Eric 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 Eric’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Eric with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
12.8
Zinc : Copper
14.6
Potassium : Sodium
0.7
Calcium : Magnesium
1.3
Iron : Copper
6.0
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Eric’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Calcium 16%
Manganese 18%
Magnesium 25%
Potassium 25%
Sodium 34%
Folate 37%
Iron 54%
Omega-3 58%
Phosphorus 58%
Thiamin (B1) 70%
Vitamin C 70%
Vitamin K1 74%
Vitamin E 88%

optimal foods for you

The foods listed below will provide Eric 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 150.9 1.51 22%
lamb brains 115.4 1.54 27%
headcheese -155.1 1.57 20%
cream cheese -136.3 3.50 11%
liver sausage -141.9 3.31 13%
ham -1.0 1.49 29%
liverwurst -95.2 3.26 16%
liver pate -121.9 3.19 16%
feta cheese -106.4 2.64 22%
sweetbread -398.2 3.18 12%
goat cheese -181.4 2.64 21%
camembert -123.4 3.00 21%
greek yogurt -2.2 0.97 37%
lamb liver 630.6 1.68 48%
turkey -74.1 2.21 28%
pork sausage -129.6 3.25 20%
frankfurter -357.0 2.90 17%
brie -137.2 3.34 19%
whole egg -300.0 1.43 30%
meatballs -385.6 2.86 19%
salami -171.3 3.78 18%
knackwurst -466.3 3.07 16%
beef sausage -330.0 3.32 18%
blue cheese -152.3 3.53 21%
egg yolk -474.5 2.75 18%
beef tripe -182.7 0.94 38%
ground beef, 80/20 -2.0 2.70 31%
sandwich spread, pork -130.7 2.35 30%
lamb kidney 442.3 1.12 52%
Poultry salad sandwich spread -107.1 2.00 33%
muenster cheese -180.2 3.68 21%
monterey cheese -171.5 3.73 21%
pork stomach, cooked -290.5 1.57 32%
scrapple, pork -72.0 2.13 34%
colby -179.5 3.94 21%
swiss cheese -150.3 3.93 22%
sour cream (light) -658.6 1.36 26%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1265.4 1.43 47%
mackerel 26.5 3.05 14%
sardine 206.4 2.08 38%
caviar 171.4 2.64 33%
herring 28.9 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 36.5 0.17 7%
olives -4.6 1.45 3%
avocado -4.8 1.60 8%
alfalfa 34.9 0.23 19%
escarole 169.7 0.19 24%
chicory greens 61.6 0.23 23%
blackberries 104.6 0.43 27%
edamame 780.2 1.21 41%
coriander 10.4 0.23 30%
collards 293.8 0.33 37%
raspberries 42.4 0.52 30%
banana pepper 204.5 0.27 36%
mustard greens 161.7 0.27 36%
beet greens 82.5 0.22 35%
turnip greens 471.8 0.29 44%
jalapeno peppers 168.8 0.27 37%
eggplant 48.0 0.25 35%
corn bran -384.9 2.24 12%
red peppers 257.3 0.31 40%
sunflower seeds 565.7 5.46 15%
sauerkraut 125.0 0.19 39%
spinach 533.7 0.23 49%
zucchini 155.8 0.17 40%
pickles 75.2 0.12 40%
cucumber 75.2 0.12 40%
wheat bran 567.9 2.16 38%
chayote 51.4 0.24 41%
brussel sprouts 430.5 0.42 50%
tofu -78.3 0.83 34%
radishes 56.5 0.16 43%
summer squash 143.1 0.19 45%
parsley 251.3 0.36 48%
asparagus 216.0 0.22 50%
arugula 24.3 0.25 45%
artichokes 239.7 0.47 49%
broccoli 242.8 0.35 50%
celery 148.4 0.18 50%
coconut meat -600.0 3.54 10%
cauliflower 167.1 0.25 50%
strawberries 110.3 0.32 49%
okra 114.8 0.22 50%
lettuce 57.1 0.15 50%
chinese cabbage 203.8 0.12 54%
turnips 81.3 0.21 51%
chives 9.2 0.30 48%
chard 75.9 0.19 51%
soybeans (sprouted) 174.8 0.81 49%
natto 99.7 2.11 39%
hazelnuts 25.5 6.29 10%
snap beans 335.2 0.15 58%
walnuts 104.0 6.19 13%

macronutrients

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

macro targets

While Eric’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) 105 200
fat (g) 25 100
carbs (g) 0 55
energy (calories) 1550

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 Eric’s food log based on the harder to find 50% of the essential nutrients. Eric’s most nutrient dense day is December 19 2018 while his least nutrient-dense day is December 21 2018.

best and worst days

Eric’s food diary for the best and worst days are shown below for comparison. Eric 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)
Hollandaise Sauce, Homemade 178
Poached Eggs 154
Swift Premium, Dry Rubbed Pork Belly, Applewood Seasoned 420
Coffee, Prepared From Grounds 5
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 145
Kirkland Signature, Organic Roasted Seaweed Snack 167

Worst Day

food name energy (kcal)
Fried Eggs, Whole Egg 202
Kiwi Pure, Butter Unsalted Grass Fed 35
Bacon, Pork 75
McDonald's sausage 188
Coconut Oil 41
Avocado Oil 20

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