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
1.1
Zinc : Copper
39.3
Potassium : Sodium
0.6
Calcium : Magnesium
0.6
Iron : Copper
26.0
Calcium : Phosphorus
0.5

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
Calcium 25%
Vitamin K1 50%
Copper 60%
Phosphorus 64%
Iron 78%
Folate 79%
Potassium 90%
Manganese 115%
Vitamin D 176%
Magnesium 184%
Valine 197%
Sodium 198%
Isoleucine 219%

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 -75.8 1.57 20%
sweetbread -21.9 3.18 12%
beef brains -99.0 1.51 22%
whole egg 156.7 1.43 30%
lamb brains 2.9 1.54 27%
liver sausage -193.9 3.31 13%
cream cheese -197.3 3.50 11%
ham -16.0 1.49 29%
bologna -550.0 3.10 11%
sour cream (light) -298.6 1.36 26%
goat cheese -70.0 2.64 21%
liver pate -180.7 3.19 16%
feta cheese -73.8 2.64 22%
lamb (lean) 804.1 1.44 43%
liverwurst -188.0 3.26 16%
frankfurter -381.5 2.90 17%
camembert -66.6 3.00 21%
meatballs -256.2 2.86 19%
brie -86.2 3.34 19%
bratwurst -289.4 3.33 16%
ricotta -323.9 1.74 27%
turkey -41.3 2.21 28%
pork sausage -161.4 3.25 20%
greek yogurt -1.2 0.97 37%
beef sausage -295.6 3.32 18%
pork stomach, cooked -126.2 1.57 32%
knackwurst -564.3 3.07 16%
beef tripe -103.1 0.94 38%
blue cheese -81.9 3.53 21%
salami -209.3 3.78 18%
monterey cheese -80.1 3.73 21%
muenster cheese -112.4 3.68 21%
limburger cheese -438.0 3.27 19%
Poultry salad sandwich spread -111.0 2.00 33%
colby -98.0 3.94 21%
edam cheese -111.4 3.57 23%
ground beef, 80/20 0.2 2.70 31%
swiss cheese -61.5 3.93 22%
sandwich spread, pork -197.3 2.35 30%
scrapple, pork -36.7 2.13 34%
gouda cheese -114.4 3.56 24%
lamb leg -74.7 2.58 31%
lamb sweetbread 214.3 1.44 43%
ground beef -175.9 2.48 30%
pork loin 287.2 1.93 41%
beef rib eye steak -49.6 2.48 33%
rotisserie chicken back -223.4 2.12 32%
roast beef 174.2 2.19 38%
ground turkey -170.9 2.58 30%
cheddar cheese -192.6 4.10 20%
gruyere cheese -62.7 4.13 22%
pork ribs -573.7 3.61 18%
egg yolk -895.8 2.75 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1667.7 1.43 47%
mackerel 60.3 3.05 14%
salmon 1120.9 1.56 52%
sardine 194.7 2.08 38%
herring 17.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 26.0 0.17 7%
olives -5.0 1.45 3%
alfalfa 44.2 0.23 19%
escarole 127.1 0.19 24%
chicory greens 48.2 0.23 23%
avocado -694.6 1.60 8%
blackberries 82.0 0.43 27%
corn bran -218.8 2.24 12%
coriander 7.3 0.23 30%
raspberries 22.1 0.52 30%
beet greens 40.5 0.22 35%
eggplant 28.6 0.25 35%
banana pepper 100.2 0.27 36%
mustard greens 79.4 0.27 36%
collards 122.4 0.33 37%
jalapeno peppers 22.3 0.27 37%
tofu 86.1 0.83 34%
sauerkraut 48.5 0.19 39%
pickles 28.3 0.12 40%
cucumber 28.3 0.12 40%
turnip greens 382.0 0.29 44%
zucchini 66.4 0.17 40%
chayote 31.9 0.24 41%
red peppers 2.5 0.31 40%
radishes 34.3 0.16 43%
spinach 449.6 0.23 49%
edamame 319.8 1.21 41%
summer squash 56.2 0.19 45%
coconut meat -927.3 3.54 10%
arugula 17.4 0.25 45%
brussel sprouts 318.7 0.42 50%
parsley 149.0 0.36 48%
wheat bran 286.8 2.16 38%
artichokes 262.4 0.47 49%
natto 281.2 2.11 39%
asparagus 146.1 0.22 50%
celery 79.9 0.18 50%

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 September 14 2020 while her least nutrient-dense day is September 16 2020.

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