Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Cheryl 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 Cheryl’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
8.6
Zinc : Copper
7.4
Potassium : Sodium
1.8
Calcium : Magnesium
1.7
Iron : Copper
6.8
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Cheryl’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Iron 66%
Sodium 71%
Vitamin D 79%
Thiamin (B1) 86%
Calcium 87%
Phosphorus 135%
Potassium 135%
Magnesium 140%
Omega-3 144%
Vitamin B6 156%
Folate 166%
Niacin (B3) 175%
Manganese 177%

optimal foods for you

The foods listed below will provide Cheryl 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 126.9 1.51 22%
headcheese -148.6 1.57 20%
lamb brains 83.6 1.54 27%
liver sausage -107.5 3.31 13%
cream cheese -154.9 3.50 11%
ham 0.3 1.49 29%
liverwurst -116.7 3.26 16%
liver pate -154.1 3.19 16%
feta cheese -101.8 2.64 22%
sweetbread -484.2 3.18 12%
goat cheese -184.6 2.64 21%
frankfurter -357.3 2.90 17%
camembert -126.4 3.00 21%
pork sausage -109.2 3.25 20%
turkey -50.9 2.21 28%
lamb liver 796.4 1.68 48%
greek yogurt -2.1 0.97 37%
brie -142.3 3.34 19%
knackwurst -452.2 3.07 16%
meatballs -374.9 2.86 19%
whole egg -308.4 1.43 30%
salami -140.8 3.78 18%
beef sausage -307.1 3.32 18%
blue cheese -157.2 3.53 21%
egg yolk -552.9 2.75 18%
beef tripe -189.0 0.94 38%
bratwurst -467.4 3.33 16%
lamb kidney 588.9 1.12 52%
pork stomach, cooked -280.7 1.57 32%
ground beef, 80/20 -0.8 2.70 31%
muenster cheese -192.7 3.68 21%
monterey cheese -183.0 3.73 21%
sandwich spread, pork -151.6 2.35 30%
Poultry salad sandwich spread -136.4 2.00 33%
roast ham 160.3 1.78 41%
pork ribs -408.1 3.61 18%
ricotta -587.2 1.74 27%
scrapple, pork -68.5 2.13 34%
sour cream (light) -744.2 1.36 26%
sour cream -1218.4 1.98 13%
colby -191.6 3.94 21%
swiss cheese -166.4 3.93 22%
ground turkey -190.6 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 123.1 3.05 14%
fish roe 1226.8 1.43 47%
salmon 1150.1 1.56 52%
sardine 316.1 2.08 38%
caviar 163.3 2.64 33%
trout 416.3 1.68 45%
herring 43.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 24.7 0.17 7%
olives -11.0 1.45 3%
alfalfa 31.0 0.23 19%
avocado -182.1 1.60 8%
escarole 108.8 0.19 24%
chicory greens 35.8 0.23 23%
blackberries 4.5 0.43 27%
coriander 7.2 0.23 30%
raspberries -23.1 0.52 30%
corn bran -375.4 2.24 12%
banana pepper 175.7 0.27 36%
edamame 711.6 1.21 41%
eggplant 49.4 0.25 35%
beet greens 47.2 0.22 35%
wheat bran 838.1 2.16 38%
jalapeno peppers 142.6 0.27 37%
mustard greens 83.2 0.27 36%
collards 94.7 0.33 37%
sauerkraut 116.7 0.19 39%
zucchini 166.3 0.17 40%
pickles 65.3 0.12 40%
cucumber 65.3 0.12 40%
red peppers 150.9 0.31 40%
chayote 59.4 0.24 41%
turnip greens 242.8 0.29 44%
tofu -80.6 0.83 34%
spinach 400.1 0.23 49%
radishes 57.1 0.16 43%
summer squash 140.0 0.19 45%
coconut meat -659.2 3.54 10%
arugula 16.4 0.25 45%
brussel sprouts 263.5 0.42 50%
parsley 151.1 0.36 48%
artichokes 246.5 0.47 49%
asparagus 167.5 0.22 50%
celery 113.8 0.18 50%
cauliflower 149.3 0.25 50%
okra 112.3 0.22 50%
coconut milk -1309.8 2.30 9%
lettuce 44.7 0.15 50%
turnips 100.8 0.21 51%
chives 6.3 0.30 48%
strawberries 28.1 0.32 49%
broccoli 118.0 0.35 50%

macronutrients

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

macro targets

While Cheryl’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) 60 205
fat (g) 20 110
carbs (g) 0 80
energy (calories) 1550

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 Cheryl’s food log based on the harder to find 50% of the essential nutrients. Cheryl’s most nutrient dense day is May 15 2019 while her least nutrient-dense day is May 11 2019.

best and worst days

Cheryl’s food diary for the best and worst days are shown below for comparison. Cheryl 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)
Tea, Black, Brewed, Prepared with Tap Water 12
Milk, Whole 47
Espresso, without Flavored Syrup 11
Coconut Dream Non-Dairy Yogurt, plain 93
Raspberries, Fresh, Red 36
Pumpkin or Squash Seeds, Shelled, Unsalted 14
Sunflower Seeds, Raw 17
Almonds, Raw 164
Pate, Pork Liver 245
Scrambled Egg, Plain 213
Spinach, Raw 4
Mushrooms, Cooked from Fresh 24
Hamburger or Ground Beef, 85% Lean 324
Onion, White, Yellow or Red, Cooked 4
Chicory Greens, Raw 39
Arugula, Raw 4
Cucumber, Raw, With Peel 13
Red Bell Peppers, Raw 18
Tomato Raw, Includes Cherry, Grape, Roma 15
Dill Pickles 4

Worst Day

food name energy (kcal)
Tea, Black, Brewed, Prepared with Tap Water 12
Milk, Whole 47
Avocado, Black Skin, California Type 189
Fried Eggs, Whole Egg 175
Camembert Cheese 85
Salami, Italian, Pork 64
Cucumber, Raw, With Peel 13
Chicory Greens, Raw 17
Red Bell Peppers, Raw 9
Lettuce, Mixed Greens 5
Almonds, Raw 164
Raspberries, Fresh, Red 36
Chicken, Broilers or Fryers, Leg, Meat and Skin, Cooked, Roasted 313
Eggplant, Cooked 30
Zucchini, Cooked from Fresh 25
Red Wine, Other Types 255
Lindt, 85% Dark Chocolate 166
Tomato, Cooked from Fresh 10

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