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).

supplements

The supplements listed below will provide Cheryl 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
7.7
Zinc : Copper
7.1
Potassium : Sodium
1.8
Calcium : Magnesium
1.7
Iron : Copper
6.6
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
Calcium 54%
Iron 64%
Thiamin (B1) 84%
Vitamin D 96%
Sodium 97%
Potassium 128%
Folate 129%
Phosphorus 134%
Vitamin E 136%
Magnesium 137%
Vitamin B6 141%
Zinc 156%
Omega-3 157%

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 138.9 1.51 22%
headcheese -153.3 1.57 20%
lamb brains 89.4 1.54 27%
liver sausage -142.4 3.31 13%
cream cheese -157.7 3.50 11%
ham 3.8 1.49 29%
liverwurst -108.8 3.26 16%
liver pate -134.3 3.19 16%
egg yolk -182.5 2.75 18%
feta cheese -95.9 2.64 22%
whole egg -142.9 1.43 30%
goat cheese -192.5 2.64 21%
camembert -123.5 3.00 21%
sweetbread -502.0 3.18 12%
pork sausage -125.8 3.25 20%
greek yogurt -2.0 0.97 37%
turkey -70.2 2.21 28%
frankfurter -395.1 2.90 17%
lamb liver 724.1 1.68 48%
brie -139.4 3.34 19%
knackwurst -480.4 3.07 16%
beef sausage -298.6 3.32 18%
salami -171.8 3.78 18%
meatballs -423.6 2.86 19%
beef tripe -158.2 0.94 38%
pork stomach, cooked -243.6 1.57 32%
blue cheese -155.6 3.53 21%
ground beef, 80/20 -0.7 2.70 31%
muenster cheese -186.8 3.68 21%
sandwich spread, pork -140.5 2.35 30%
monterey cheese -176.3 3.73 21%
Poultry salad sandwich spread -115.4 2.00 33%
bratwurst -508.8 3.33 16%
lamb kidney 492.2 1.12 52%
scrapple, pork -80.8 2.13 34%
ricotta -578.3 1.74 27%
colby -185.3 3.94 21%
swiss cheese -150.7 3.93 22%
roast ham 63.7 1.78 41%
sour cream (light) -768.6 1.36 26%
pork ribs -485.5 3.61 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1958.2 1.43 47%
mackerel 122.6 3.05 14%
salmon 854.3 1.56 52%
sardine 308.0 2.08 38%
caviar 185.2 2.64 33%
trout 404.4 1.68 45%
herring 41.0 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 31.0 0.17 7%
olives -6.6 1.45 3%
avocado -66.8 1.60 8%
alfalfa 36.7 0.23 19%
escarole 136.2 0.19 24%
chicory greens 46.9 0.23 23%
blackberries 59.5 0.43 27%
coriander 8.5 0.23 30%
raspberries 0.1 0.52 30%
edamame 735.3 1.21 41%
banana pepper 187.5 0.27 36%
jalapeno peppers 184.5 0.27 37%
corn bran -402.6 2.24 12%
beet greens 61.9 0.22 35%
eggplant 46.6 0.25 35%
mustard greens 109.6 0.27 36%
collards 138.2 0.33 37%
sauerkraut 121.0 0.19 39%
red peppers 215.5 0.31 40%
zucchini 166.5 0.17 40%
sunflower seeds 591.1 5.46 15%
turnip greens 337.5 0.29 44%
wheat bran 634.2 2.16 38%
pickles 63.2 0.12 40%
cucumber 63.2 0.12 40%
spinach 484.3 0.23 49%
chayote 59.6 0.24 41%
tofu -80.2 0.83 34%
radishes 56.5 0.16 43%
summer squash 139.1 0.19 45%
brussel sprouts 279.5 0.42 50%
parsley 175.6 0.36 48%
arugula 18.7 0.25 45%
asparagus 207.9 0.22 50%
artichokes 227.8 0.47 49%
coconut meat -719.3 3.54 10%
celery 127.2 0.18 50%
cauliflower 142.1 0.25 50%
broccoli 173.5 0.35 50%
okra 111.5 0.22 50%
lettuce 45.0 0.15 50%
chives 6.3 0.30 48%
turnips 84.7 0.21 51%
strawberries 21.5 0.32 49%
chinese cabbage 179.0 0.12 54%
chard 54.9 0.19 51%

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 12 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
Bacon, Pork 133
Eggs, Cooked 68
Philadelphia, Cream Cheese, Original 85
No Name, Ground Almonds 190
Strawberries, Fresh 9
Blueberries, Fresh 16
Poached Eggs 154
Asparagus, Cooked from Fresh 55
Butter, Salted 34
Veal scallopini 257
Avocado, Black Skin, California Type 95
Cauliflower, Cooked from Fresh 46
Lettuce, Mixed Greens 5
Red Bell Peppers, Raw 9
Cucumber, Raw, With Peel 4
Tomato Raw, Includes Cherry, Grape, Roma 15
Peanuts, Raw 103

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