Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Colin get more of the nutrients that he is not currently getting a lot of while also helping him to meet his 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 Colin’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
8.3
Zinc : Copper
6.8
Potassium : Sodium
0.9
Calcium : Magnesium
3.5
Iron : Copper
6.5
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Colin’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: asthma, fatigue, insomnia.

nutrient % DRI prioritize
Vitamin C 19%
Folate 33%
Vitamin E 42%
Manganese 46%
Potassium 49%
Zinc 49%
Thiamin (B1) 50%
Vitamin K1 51%
Vitamin B6 64%
Omega-3 65%
Vitamin D 70%
Magnesium 73%
Panto Acid (B5) 81%

optimal foods for you

The foods listed below will provide Colin with the nutrients that he is currently not getting in large amounts while also aligning with his 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).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb liver 5.5 1.68 48%
lamb kidney 4.8 1.12 52%
beef brains 0.6 1.51 22%
chicken liver 4.2 1.72 50%
lamb brains 0.9 1.54 27%
veal liver 4.5 1.92 55%
turkey liver 3.1 1.89 47%
ham 0.3 1.49 29%
egg yolk -0.7 2.75 18%
beef liver 3.6 1.75 60%
whole egg -0.7 1.43 30%
liver sausage -1.5 3.31 12%
beef kidney 2.2 1.57 52%

Suggested seafood based foods

food name nutrient density energy density insulin load
fish roe 5.7 1.43 47%
mackerel 2.5 3.05 14%
caviar 3.3 2.64 33%
trout 4.0 1.68 45%
mollusks conch 4.5 1.3 54%
salmon 3.9 1.56 52%
sturgeon 2.9 1.35 49%
mussel 4.0 0.86 63%
oysters 3.6 1.02 59%
herring 1.0 2.17 36%
sardine 1.1 2.08 38%
anchovy 1.9 2.1 44%
crab 4.0 0.83 71%

Suggested plant based foods

food name nutrient density energy density insulin load
endive 13.8 0.17 7%
chicory greens 14.0 0.23 23%
coriander 13.9 0.23 30%
escarole 11.7 0.19 24%
spinach 14.2 0.23 49%
beet greens 11.9 0.22 35%
watercress 15.5 0.11 65%
mustard greens 11.3 0.27 36%
parsley 12.2 0.36 48%
zucchini 10.4 0.17 40%
chives 11.0 0.3 48%
banana pepper 9.3 0.27 36%
asparagus 11.0 0.22 50%
alfalfa 7.0 0.23 19%
chard 11.1 0.19 51%
lettuce 10.8 0.15 50%
broccoli 10.9 0.35 50%
arugula 10.1 0.25 45%
chinese cabbage 11.0 0.12 54%
okra 9.9 0.22 50%
turnip greens 9.2 0.29 44%
red peppers 8.1 0.31 40%
cauliflower 8.9 0.25 50%
summer squash 8.1 0.19 45%
brussel sprouts 7.7 0.42 50%
celery 7.4 0.18 50%
radicchio 9.7 0.23 68%
cabbage 8.0 0.23 55%
collards 5.2 0.33 37%
sauerkraut 5.2 0.19 39%
cucumber 5.2 0.12 40%
pickles 5.2 0.12 40%
jalapeno peppers 5.0 0.27 37%
kale 7.6 0.28 60%
radishes 5.1 0.16 42%
eggplant 3.9 0.25 34%
wheat bran 5.9 2.16 38%
yeast extract spread 8.3 1.85 59%
onions 7.4 0.32 65%
blackberries 2.4 0.43 27%
seaweed (laver) 9.4 0.35 80%
amaranth leaves 9.9 0.21 86%
portabella mushrooms 5.7 0.29 55%
chayote 3.6 0.24 40%
edamame 4.5 1.21 41%
artichokes 4.8 0.47 49%
avocado 0.1 1.6 8%
red cabbage 5.1 0.29 55%
white mushroom 6.3 0.22 65%
shiitake mushroom 5.2 0.39 58%
snap beans 5.0 0.15 58%
raspberries 1.1 0.52 30%
seaweed (wakame) 7.3 0.45 79%
peas 5.3 0.42 65%
olives -2.1 1.45 3%
soybeans (sprouted) 3.3 0.81 49%
turnips 2.7 0.21 51%
rhubarb 3.3 0.21 55%
mung beans 5.6 0.19 74%
strawberries 2.3 0.32 49%
seaweed (kelp) 5.9 0.43 77%
spirulina 4.5 0.26 70%
winter squash 4.3 0.4 69%
sunflower seeds 1.4 5.46 15%
butternut squash 5.0 0.45 75%
pumpkin 4.7 0.2 76%
flax seed 0.4 5.34 12%
kiwifruit 1.9 0.61 55%
coconut milk -2.9 2.3 8%
tofu -0.7 0.83 34%
corn bran -2.6 2.24 12%
coconut water 2.9 0.19 66%

macronutrients

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

macro targets

While Colin’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) 95 225
fat (g) 25 105
carbs (g) 0 70
energy (calories) 1600

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 Colin’s food log based on the harder to find 50% of the essential nutrients. Colin’s most nutrient dense day is March 11 2020 while his least nutrient-dense day is December 06 2019.

best and worst days

Colin’s food diary for the best and worst days are shown below for comparison. Colin 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