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
6.4
Zinc : Copper
8.5
Potassium : Sodium
1.2
Calcium : Magnesium
2.6
Iron : Copper
8.3
Calcium : Phosphorus
0.6

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 E 24%
Vitamin D 25%
Calcium 32%
Iron 32%
Folate 33%
Vitamin C 41%
Thiamin (B1) 43%
Magnesium 52%
Panto Acid (B5) 52%
Potassium 53%
Sodium 63%
Vitamin B6 64%
Phosphorus 67%
Omega-3 148%
Cystine 238%
Vitamin B2 (Riboflavin) 77%
Vitamin A 318%
Selenium 120%
Manganese 141%
Copper 78%
Zinc 74%

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 130.1 1.51 22%
liver sausage 168.0 3.31 13%
headcheese -267.9 1.57 20%
whole egg 528.5 1.43 30%
lamb brains 123.2 1.54 27%
sweetbread -407.1 3.18 12%
cream cheese -339.3 3.50 11%
liverwurst -5.0 3.26 16%
egg yolk -141.4 2.75 18%
ham -1.4 1.49 29%
liver pate -224.0 3.19 16%
lamb liver 1986.8 1.68 48%
feta cheese -183.8 2.64 22%
goat cheese -345.9 2.64 21%
camembert -235.1 3.00 21%
frankfurter -799.5 2.90 17%
turkey -101.2 2.21 28%
pork sausage -273.3 3.25 20%
greek yogurt -2.6 0.97 37%
brie -279.5 3.34 19%
pork stomach, cooked -192.5 1.57 32%
meatballs -753.0 2.86 19%
knackwurst -978.7 3.07 16%
bratwurst -797.6 3.33 16%
beef tripe -239.7 0.94 38%
beef sausage -672.7 3.32 18%
salami -364.3 3.78 18%
sour cream (light) -1253.5 1.36 26%
blue cheese -301.3 3.53 21%
ricotta -1001.7 1.74 27%
lamb kidney 1243.3 1.12 52%
muenster cheese -361.9 3.68 21%
monterey cheese -345.2 3.73 21%
ground beef, 80/20 -1.8 2.70 31%
sandwich spread, pork -307.5 2.35 30%
Poultry salad sandwich spread -237.8 2.00 33%
bologna -1814.9 3.10 11%
turkey liver 1057.2 1.89 47%
scrapple, pork -106.1 2.13 34%
veal liver 1957.6 1.92 55%
swiss cheese -257.1 3.93 22%
colby -368.8 3.94 21%
ground turkey -370.8 2.58 30%
lamb (lean) 184.2 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3206.6 1.43 47%
mackerel 138.2 3.05 14%
caviar 520.3 2.64 33%
sardine 459.1 2.08 38%
salmon 1320.7 1.56 52%
herring 69.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 55.1 0.17 7%
olives -14.4 1.45 3%
alfalfa 81.0 0.23 19%
escarole 236.2 0.19 24%
chicory greens 100.2 0.23 23%
avocado -747.6 1.60 8%
blackberries 114.4 0.43 27%
coriander 16.5 0.23 30%
corn bran -522.5 2.24 12%
raspberries 14.9 0.52 30%
banana pepper 296.2 0.27 36%
beet greens 127.3 0.22 35%
wheat bran 1764.8 2.16 38%
eggplant 47.1 0.25 35%
collards 332.2 0.33 37%
mustard greens 222.2 0.27 36%
jalapeno peppers 277.6 0.27 37%
sauerkraut 148.9 0.19 39%
red peppers 353.3 0.31 40%
zucchini 247.3 0.17 40%
cucumber 83.4 0.12 40%
pickles 83.4 0.12 40%
turnip greens 615.3 0.29 44%
tofu -49.9 0.83 34%
chayote 119.6 0.24 41%
edamame 802.9 1.21 41%
sunflower seeds 951.5 5.46 15%
spinach 876.0 0.23 49%
radishes 81.5 0.16 43%
summer squash 208.2 0.19 45%
arugula 33.2 0.25 45%
coconut meat -1500.7 3.54 10%
parsley 308.3 0.36 48%
asparagus 355.5 0.22 50%
artichokes 397.1 0.47 49%
brussel sprouts 326.2 0.42 50%
celery 177.3 0.18 50%
cauliflower 227.9 0.25 50%
lettuce 74.7 0.15 50%
okra 166.9 0.22 50%
broccoli 279.4 0.35 50%
chives 13.0 0.30 48%
natto 245.2 2.11 39%
strawberries 19.9 0.32 49%
flax seed -469.3 5.34 12%

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 19 2019 while her least nutrient-dense day is December 15 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