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).

supplements

The supplements listed below will provide Susana with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
4.2
Zinc : Copper
7.0
Potassium : Sodium
1.2
Calcium : Magnesium
1.4
Iron : Copper
16.6
Calcium : Phosphorus
0.8

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
Manganese 98%
Calcium 103%
Thiamin (B1) 105%
Phosphorus 108%
Sodium 110%
Iron 114%
Omega-3 125%
Panto Acid (B5) 129%
Zinc 134%
Vitamin B6 137%
Potassium 141%
Niacin (B3) 149%
Copper 154%

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
turkey 2876.4 1.89 50%
beef brains 182.4 1.51 22%
lamb brains 181.8 1.54 27%
headcheese -129.7 1.57 20%
lamb liver 1042.9 1.68 48%
cream cheese -129.8 3.50 11%
liver sausage -159.9 3.31 13%
ham 22.2 1.49 29%
liverwurst -103.1 3.26 16%
liver pate -164.8 3.19 16%
feta cheese -70.7 2.64 22%
goat cheese -166.6 2.64 21%
frankfurter -315.7 2.90 17%
camembert -96.2 3.00 21%
pork sausage -72.4 3.25 20%
sweetbread -476.6 3.18 12%
pork loin 500.2 1.93 41%
turkey -26.2 2.21 28%
knackwurst -362.4 3.07 16%
greek yogurt -1.3 0.97 37%
brie -119.3 3.34 19%
meatballs -289.1 2.86 19%
beef sausage -211.0 3.32 18%
bratwurst -283.8 3.33 16%
lamb (lean) 374.0 1.44 43%
salami -83.3 3.78 18%
whole egg -290.2 1.43 30%
roast ham 317.0 1.78 41%
lamb kidney 628.6 1.12 52%
pork stomach, cooked -176.7 1.57 32%
egg yolk -465.3 2.75 18%
beef tripe -138.3 0.94 38%
blue cheese -113.6 3.53 21%
pork ribs -261.0 3.61 18%
sour cream -986.6 1.98 13%
sour cream (light) -555.3 1.36 26%
pork chops 847.2 1.74 54%
ground turkey -10.5 2.58 30%
bologna -741.5 3.10 11%
muenster cheese -157.6 3.68 21%
pork ribs 257.9 2.16 39%
monterey cheese -151.4 3.73 21%
sandwich spread, pork -125.1 2.35 30%
ground beef, 80/20 0.1 2.70 31%
ricotta -489.2 1.74 27%
Poultry salad sandwich spread -112.0 2.00 33%
roast pork 220.2 1.99 41%
beef rib eye steak -33.1 2.48 33%
scrapple, pork -55.2 2.13 34%
ground beef -139.7 2.48 30%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 41.5 3.05 14%
salmon 830.6 1.56 52%
fish roe 571.9 1.43 47%
sardine 219.2 2.08 38%
caviar 79.1 2.64 33%
herring 50.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 24.7 0.17 7%
olives -10.2 1.45 3%
avocado -83.6 1.60 8%
alfalfa 29.7 0.23 19%
escarole 110.3 0.19 24%
chicory greens 32.0 0.23 23%
blackberries 1.5 0.43 27%
coriander 5.2 0.23 30%
corn bran -333.1 2.24 12%
raspberries -21.4 0.52 30%
banana pepper 156.0 0.27 36%
wheat bran 808.3 2.16 38%
eggplant 47.3 0.25 35%
beet greens 34.6 0.22 35%
jalapeno peppers 92.8 0.27 37%
mustard greens 55.2 0.27 36%
zucchini 150.2 0.17 40%
collards 37.7 0.33 37%
sauerkraut 47.4 0.19 39%
pickles 66.0 0.12 40%
cucumber 66.0 0.12 40%
red peppers 111.8 0.31 40%
chayote 81.4 0.24 41%
tofu -54.2 0.83 34%
edamame 312.0 1.21 41%
radishes 40.5 0.16 43%
summer squash 123.4 0.19 45%
turnip greens 88.8 0.29 44%
spinach 269.5 0.23 49%
coconut meat -618.6 3.54 10%
arugula 9.1 0.25 45%
walnuts 262.8 6.19 13%
parsley 87.7 0.36 48%
asparagus 123.2 0.22 50%
cauliflower 131.0 0.25 50%
brussel sprouts 145.4 0.42 50%
celery 78.9 0.18 50%
okra 90.7 0.22 50%
artichokes 129.2 0.47 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) 55 145
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 September 09 2019 while her least nutrient-dense day is September 04 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