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
4.9
Zinc : Copper
8.3
Potassium : Sodium
1.2
Calcium : Magnesium
3.8
Iron : Copper
10.3
Calcium : Phosphorus
0.9

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
Vitamin D 19%
Iron 39%
Sodium 39%
Vitamin E 48%
Magnesium 50%
Potassium 52%
Panto Acid (B5) 63%
Vitamin B6 65%
Phosphorus 66%
Calcium 69%
Thiamin (B1) 70%
Folate 77%
Omega-3 81%
Cystine 275%
Riboflavin (B2) 128%
Vitamin C 159%
Vitamin A 284%
Selenium 125%
Manganese 93%
Copper 86%
Zinc 89%

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
beef brains 125.3 1.51 22%
headcheese -254.7 1.57 20%
whole egg 556.5 1.43 30%
liver sausage -32.1 3.31 13%
lamb brains 157.5 1.54 27%
sweetbread -288.9 3.18 12%
egg yolk -93.7 2.75 18%
cream cheese -306.9 3.50 11%
liverwurst -24.9 3.26 16%
ham 7.1 1.49 29%
liver pate -234.9 3.19 16%
lamb liver 1882.9 1.68 48%
feta cheese -162.1 2.64 22%
goat cheese -324.3 2.64 21%
camembert -207.9 3.00 21%
frankfurter -735.1 2.90 17%
turkey -89.5 2.21 28%
pork sausage -241.0 3.25 20%
greek yogurt -2.2 0.97 37%
brie -249.9 3.34 19%
pork stomach, cooked -158.8 1.57 32%
meatballs -673.3 2.86 19%
knackwurst -869.9 3.07 16%
bratwurst -653.3 3.33 16%
beef tripe -216.9 0.94 38%
beef sausage -618.3 3.32 18%
salami -319.1 3.78 18%
sour cream (light) -1076.0 1.36 26%
blue cheese -268.5 3.53 21%
ricotta -895.5 1.74 27%
muenster cheese -326.4 3.68 21%
monterey cheese -313.3 3.73 21%
turkey liver 1076.0 1.89 47%
ground beef, 80/20 -1.7 2.70 31%
sandwich spread, pork -278.0 2.35 30%
Poultry salad sandwich spread -212.1 2.00 33%
bologna -1644.9 3.10 11%
veal liver 1883.3 1.92 55%
lamb kidney 1053.1 1.12 52%
scrapple, pork -98.1 2.13 34%
swiss cheese -223.7 3.93 22%
lamb (lean) 254.8 1.44 43%
colby -335.2 3.94 21%
roast ham 217.7 1.78 41%
pork loin 323.8 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3349.0 1.43 47%
mackerel 158.3 3.05 14%
caviar 422.5 2.64 33%
sardine 460.9 2.08 38%
salmon 1428.3 1.56 52%
herring 79.9 2.17 36%
trout 572.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 50.1 0.17 7%
olives -12.6 1.45 3%
alfalfa 71.1 0.23 19%
escarole 217.7 0.19 24%
chicory greens 94.3 0.23 23%
avocado -605.2 1.60 8%
blackberries 114.1 0.43 27%
coriander 14.8 0.23 30%
corn bran -509.7 2.24 12%
raspberries 17.2 0.52 30%
banana pepper 292.6 0.27 36%
beet greens 112.2 0.22 35%
eggplant 51.0 0.25 35%
collards 283.0 0.33 37%
mustard greens 193.1 0.27 36%
wheat bran 1541.6 2.16 38%
jalapeno peppers 207.1 0.27 37%
sunflower seeds 1168.5 5.46 15%
red peppers 353.9 0.31 40%
sauerkraut 102.8 0.19 39%
zucchini 240.5 0.17 40%
cucumber 77.6 0.12 40%
pickles 77.6 0.12 40%
turnip greens 515.9 0.29 44%
chayote 126.8 0.24 41%
tofu -84.2 0.83 34%
edamame 769.1 1.21 41%
spinach 788.1 0.23 49%
radishes 76.8 0.16 43%
summer squash 199.1 0.19 45%
arugula 28.2 0.25 45%
coconut meat -1414.6 3.54 10%
parsley 263.1 0.36 48%
asparagus 331.7 0.22 50%
artichokes 358.1 0.47 49%
brussel sprouts 333.9 0.42 50%
celery 167.5 0.18 50%
cauliflower 225.0 0.25 50%
okra 168.0 0.22 50%
flax seed -345.1 5.34 12%
lettuce 64.8 0.15 50%
broccoli 273.9 0.35 50%
chives 11.5 0.30 48%

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 October 16 2019 while her least nutrient-dense day is October 13 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