Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Susana get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Susana’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
3.2
Zinc : Copper
1.6
Potassium : Sodium
1.0
Calcium : Magnesium
2.4
Iron : Copper
2.8
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Thiamin (B1) 63%
Iron 67%
Vitamin D 67%
Sodium 70%
Manganese 71%
Calcium 76%
Potassium 78%
Magnesium 85%
Phosphorus 88%
Niacin (B3) 105%
Zinc 108%
Omega-3 128%
Vitamin B6 128%

optimal foods for you

The foods listed below will provide Susana with the nutrients that she is currently not getting in large amounts while also aligning with her 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
headcheese -153.8 1.57 20%
beef brains -151.2 1.51 22%
liver sausage -138.2 3.31 13%
cream cheese -189.6 3.50 11%
ham 11.1 1.49 29%
liverwurst -133.7 3.26 16%
lamb brains -198.8 1.54 27%
liver pate -173.4 3.19 16%
feta cheese -101.1 2.64 22%
frankfurter -383.7 2.90 17%
goat cheese -200.0 2.64 21%
camembert -136.8 3.00 21%
turkey -49.1 2.21 28%
pork sausage -134.3 3.25 20%
knackwurst -485.9 3.07 16%
brie -155.9 3.34 19%
greek yogurt -2.1 0.97 37%
sweetbread -729.0 3.18 12%
beef sausage -297.9 3.32 18%
bratwurst -445.6 3.33 16%
meatballs -486.7 2.86 19%
salami -178.5 3.78 18%
pork stomach, cooked -226.5 1.57 32%
beef tripe -144.9 0.94 38%
blue cheese -163.5 3.53 21%
muenster cheese -192.8 3.68 21%
whole egg -534.2 1.43 30%
ricotta -609.8 1.74 27%
monterey cheese -183.3 3.73 21%
sandwich spread, pork -164.9 2.35 30%
sour cream (light) -808.8 1.36 26%
lamb (lean) 267.4 1.44 43%
ground beef, 80/20 -0.3 2.70 31%
bologna -1050.7 3.10 11%
roast ham 251.9 1.78 41%
Poultry salad sandwich spread -144.5 2.00 33%
pork ribs -461.9 3.61 18%
scrapple, pork -73.0 2.13 34%
sour cream -1467.1 1.98 13%
colby -193.7 3.94 21%
pork loin 236.3 1.93 41%
ground beef -202.0 2.48 30%
lamb liver 574.7 1.68 48%
swiss cheese -169.2 3.93 22%
beef rib eye steak -125.3 2.48 33%
edam cheese -271.9 3.57 23%
t-bone steak -349.1 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 17.6 3.05 14%
caviar 151.2 2.64 33%
herring -25.8 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 29.0 0.17 7%
olives -12.1 1.45 3%
alfalfa 47.4 0.23 19%
escarole 115.5 0.19 24%
chicory greens 38.6 0.23 23%
avocado -440.5 1.60 8%
blackberries 35.4 0.43 27%
flax seed 961.1 5.34 12%
corn bran -282.2 2.24 12%
coriander 7.7 0.23 30%
wheat bran 1311.2 2.16 38%
raspberries 5.0 0.52 30%
banana pepper 185.8 0.27 36%
beet greens 62.5 0.22 35%
eggplant 54.2 0.25 35%
jalapeno peppers 173.8 0.27 37%
mustard greens 113.8 0.27 36%
collards 150.8 0.33 37%
sauerkraut 123.0 0.19 39%
zucchini 147.2 0.17 40%
cucumber 77.3 0.12 40%
pickles 77.3 0.12 40%
tofu 2.5 0.83 34%
red peppers 118.3 0.31 40%
chayote 76.3 0.24 41%
pumpkin seeds 891.5 5.59 19%
turnip greens 287.0 0.29 44%
radishes 58.0 0.16 43%
spinach 445.3 0.23 49%
natto 570.6 2.11 39%
summer squash 146.6 0.19 45%
coconut meat -709.0 3.54 10%
coconut milk -1305.2 2.30 9%
edamame 205.2 1.21 41%
arugula 17.7 0.25 45%
artichokes 312.1 0.47 49%
parsley 171.6 0.36 48%
asparagus 165.0 0.22 50%
celery 100.5 0.18 50%
okra 121.7 0.22 50%
brussel sprouts 165.5 0.42 50%
turnips 137.2 0.21 51%
lettuce 44.2 0.15 50%
cauliflower 116.4 0.25 50%
chives 6.7 0.30 48%
strawberries 24.4 0.32 49%

macronutrients

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

macro targets

While Susana’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) 55 150
fat (g) 15 75
carbs (g) 0 50
energy (calories) 1100

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 Susana’s food log based on the harder to find 50% of the essential nutrients. Susana’s most nutrient dense day is July 03 2019 while her least nutrient-dense day is June 25 2019.

best and worst days

Susana’s food diary for the best and worst days are shown below for comparison. Susana 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