Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Annette 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 Annette’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
5.0
Zinc : Copper
6.0
Potassium : Sodium
1.0
Calcium : Magnesium
2.8
Iron : Copper
8.3
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Annette’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: inflammation.

nutrient % DRI prioritize
Iron 50%
Sodium 65%
Potassium 71%
Phosphorus 78%
Magnesium 88%
Manganese 90%
Calcium 91%
Thiamin (B1) 96%
Zinc 99%
Vitamin E 107%
Vitamin B6 112%
Folate 113%
Vitamin B12 121%
Cystine 307%
Riboflavin (B2) 159%
Vitamin C 232%
Vitamin D 177%
Vitamin A 225%
Selenium 153%
Copper 135%

optimal foods for you

The foods listed below will provide Annette 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
liver sausage 427.6 3.31 13%
beef brains 14.7 1.51 22%
headcheese -256.1 1.57 20%
whole egg 315.2 1.43 30%
sweetbread -427.7 3.18 12%
lamb brains -10.1 1.54 27%
liverwurst 55.4 3.26 16%
cream cheese -341.4 3.50 11%
ham 1.7 1.49 29%
liver pate -198.0 3.19 16%
feta cheese -174.1 2.64 22%
goat cheese -334.2 2.64 21%
egg yolk -578.6 2.75 18%
camembert -229.3 3.00 21%
frankfurter -746.4 2.90 17%
lamb liver 1753.1 1.68 48%
turkey -104.1 2.21 28%
brie -263.5 3.34 19%
pork sausage -280.0 3.25 20%
greek yogurt -2.5 0.97 37%
pork stomach, cooked -181.7 1.57 32%
knackwurst -908.1 3.07 16%
bratwurst -735.0 3.33 16%
meatballs -801.2 2.86 19%
beef tripe -212.1 0.94 38%
beef sausage -637.7 3.32 18%
salami -377.0 3.78 18%
sour cream (light) -1224.7 1.36 26%
ricotta -944.1 1.74 27%
blue cheese -296.9 3.53 21%
muenster cheese -338.3 3.68 21%
monterey cheese -325.3 3.73 21%
bologna -1762.2 3.10 11%
lamb (lean) 452.2 1.44 43%
sandwich spread, pork -288.2 2.35 30%
ground beef, 80/20 -1.4 2.70 31%
Poultry salad sandwich spread -223.3 2.00 33%
turkey liver 1123.7 1.89 47%
veal liver 2002.5 1.92 55%
lamb kidney 1089.3 1.12 52%
scrapple, pork -104.1 2.13 34%
colby -347.9 3.94 21%
swiss cheese -245.0 3.93 22%
edam cheese -436.8 3.57 23%
beef rib eye steak -210.4 2.48 33%
roast ham 184.8 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2931.7 1.43 47%
mackerel 70.9 3.05 14%
caviar 438.5 2.64 33%
sardine 245.5 2.08 38%
herring 60.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 48.1 0.17 7%
olives -13.2 1.45 3%
alfalfa 70.3 0.23 19%
escarole 198.0 0.19 24%
chicory greens 88.6 0.23 23%
avocado -954.3 1.60 8%
blackberries 109.2 0.43 27%
coriander 15.4 0.23 30%
corn bran -501.3 2.24 12%
raspberries 9.8 0.52 30%
banana pepper 286.6 0.27 36%
beet greens 124.3 0.22 35%
eggplant 39.7 0.25 35%
collards 325.7 0.33 37%
mustard greens 219.4 0.27 36%
wheat bran 1713.7 2.16 38%
jalapeno peppers 254.7 0.27 37%
sauerkraut 148.8 0.19 39%
red peppers 340.2 0.31 40%
zucchini 190.4 0.17 40%
pickles 69.4 0.12 40%
cucumber 69.4 0.12 40%
turnip greens 622.8 0.29 44%
tofu -76.6 0.83 34%
chayote 93.9 0.24 41%
spinach 872.1 0.23 49%
radishes 76.0 0.16 43%
edamame 499.0 1.21 41%
summer squash 169.2 0.19 45%
sunflower seeds 591.1 5.46 15%
coconut meat -1430.3 3.54 10%
arugula 31.0 0.25 45%
parsley 299.6 0.36 48%
asparagus 348.4 0.22 50%
artichokes 386.4 0.47 49%
flax seed -309.7 5.34 12%
brussel sprouts 312.6 0.42 50%
celery 156.6 0.18 50%
natto 334.2 2.11 39%
lettuce 73.2 0.15 50%
okra 161.6 0.22 50%
cauliflower 180.7 0.25 50%
chives 12.6 0.30 48%
coconut milk -2807.3 2.30 9%
broccoli 257.8 0.35 50%

macronutrients

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

macro targets

While Annette’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) 65 195
fat (g) 20 95
carbs (g) 0 70
energy (calories) 1400

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 Annette’s food log based on the harder to find 50% of the essential nutrients. Annette’s most nutrient dense day is September 01 2019 while her least nutrient-dense day is September 05 2019.

best and worst days

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