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).

supplements

The supplements listed below will provide Annette 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
3.8
Zinc : Copper
15.5
Potassium : Sodium
1.2
Calcium : Magnesium
3.0
Iron : Copper
16.6
Calcium : Phosphorus
0.8

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 43%
Sodium 59%
Iron 72%
Potassium 73%
Magnesium 78%
Manganese 85%
Calcium 86%
Phosphorus 86%
Copper 98%
Vitamin E 123%
Folate 144%
Selenium 186%
Zinc 187%
Cystine 368%
Vitamin C 297%
Vitamin A 291%

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 -97.7 1.51 22%
headcheese -193.7 1.57 20%
sweetbread -54.1 3.18 12%
whole egg 408.9 1.43 30%
liver sausage -164.4 3.31 13%
cream cheese -249.1 3.50 11%
lamb brains -70.6 1.54 27%
liverwurst -30.7 3.26 16%
ham -14.9 1.49 29%
liver pate -156.4 3.19 16%
egg yolk -295.7 2.75 18%
feta cheese -152.3 2.64 22%
goat cheese -260.4 2.64 21%
camembert -167.3 3.00 21%
pork stomach, cooked -43.3 1.57 32%
frankfurter -550.3 2.90 17%
turkey -65.3 2.21 28%
greek yogurt -2.1 0.97 37%
pork sausage -199.3 3.25 20%
brie -197.7 3.34 19%
knackwurst -685.4 3.07 16%
meatballs -550.9 2.86 19%
bratwurst -509.9 3.33 16%
beef tripe -110.4 0.94 38%
lamb (lean) 524.7 1.44 43%
sour cream (light) -776.2 1.36 26%
beef sausage -468.4 3.32 18%
ricotta -640.9 1.74 27%
salami -282.6 3.78 18%
blue cheese -212.9 3.53 21%
bologna -1210.1 3.10 11%
muenster cheese -240.1 3.68 21%
monterey cheese -233.8 3.73 21%
Poultry salad sandwich spread -141.5 2.00 33%
ground beef, 80/20 -1.3 2.70 31%
lamb liver 808.0 1.68 48%
sandwich spread, pork -216.0 2.35 30%
scrapple, pork -73.2 2.13 34%
swiss cheese -159.9 3.93 22%
turkey liver 708.6 1.89 47%
colby -249.6 3.94 21%
beef rib eye steak -91.0 2.48 33%
edam cheese -296.2 3.57 23%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2315.4 1.43 47%
mackerel 92.0 3.05 14%
caviar 232.6 2.64 33%
mollusks conch 1036.2 1.30 54%
sardine 209.0 2.08 38%
herring 18.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 37.1 0.17 7%
olives -6.8 1.45 3%
alfalfa 47.9 0.23 19%
escarole 163.5 0.19 24%
chicory greens 74.6 0.23 23%
avocado -594.5 1.60 8%
blackberries 153.8 0.43 27%
corn bran -310.4 2.24 12%
coriander 11.6 0.23 30%
sunflower seeds 1431.3 5.46 15%
raspberries 50.4 0.52 30%
banana pepper 209.7 0.27 36%
wheat bran 1304.5 2.16 38%
beet greens 84.2 0.22 35%
eggplant 39.9 0.25 35%
collards 248.8 0.33 37%
mustard greens 163.1 0.27 36%
jalapeno peppers 158.6 0.27 37%
brazil nuts 1134.8 6.59 9%
red peppers 285.7 0.31 40%
sauerkraut 92.4 0.19 39%
turnip greens 504.9 0.29 44%
zucchini 130.9 0.17 40%
pickles 31.5 0.12 40%
cucumber 31.5 0.12 40%
tofu -50.5 0.83 34%
chayote 92.3 0.24 41%
spinach 608.0 0.23 49%
edamame 497.7 1.21 41%
radishes 68.3 0.16 43%
summer squash 132.0 0.19 45%
coconut meat -1021.4 3.54 10%
arugula 24.4 0.25 45%
parsley 239.5 0.36 48%
asparagus 260.5 0.22 50%
artichokes 344.8 0.47 49%
brussel sprouts 232.4 0.42 50%
celery 127.3 0.18 50%
broccoli 224.0 0.35 50%
cauliflower 146.1 0.25 50%
lettuce 48.5 0.15 50%
okra 109.8 0.22 50%
coconut milk -1960.0 2.30 9%
strawberries 53.8 0.32 49%
chives 9.9 0.30 48%
natto 175.1 2.11 39%

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 April 21 2019 while her least nutrient-dense day is April 19 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)
Croissant, Plain 287
Cheddar Cheese, Natural 73
Mushrooms, Cooked from Fresh 7
Red Bell Peppers, Raw 11
Tea, Black, Brewed, Prepared with Tap Water 7
Darrell Lea, Dark Chocolate Ginger 731
Beef stew with potatoes and vegetables 333
Sugar Cookies, Homemade 141
Guacamole 287
Sourdough Bread 261

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