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
2.3
Zinc : Copper
6.2
Potassium : Sodium
1.6
Calcium : Magnesium
3.0
Iron : Copper
6.9
Calcium : Phosphorus
0.9

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
Sodium 38%
Potassium 63%
Folate 66%
Zinc 70%
Thiamin (B1) 72%
Vitamin B6 72%
Manganese 77%
Vitamin E 80%
Vitamin K1 86%
Niacin (B3) 90%
Magnesium 95%
Vitamin D 100%
Vitamin C 104%
Cystine 228%
Vitamin B-12 272%
Pantothenic acid (B5) 112%
Riboflavin (B2) 188%
Vitamin A 137%
Selenium 178%
Copper 170%

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).

Animal based foods

food name nutrient density energy density insulin load
liver sausage 376.3 3.31 13%
beef brains 28.3 1.51 22%
headcheese -280.0 1.57 20%
lamb brains 84.6 1.54 27%
sweetbread -452.8 3.18 12%
whole egg 270.3 1.43 30%
liverwurst 46.0 3.26 16%
cream cheese -354.0 3.50 11%
ham 14.2 1.49 29%
liver pate -233.4 3.19 16%
lamb liver 2063.1 1.68 48%
feta cheese -178.3 2.64 22%
goat cheese -364.3 2.64 21%
egg yolk -638.6 2.75 18%
frankfurter -752.1 2.90 17%
camembert -230.3 3.00 21%
turkey -93.3 2.21 28%
pork sausage -270.9 3.25 20%
brie -275.5 3.34 19%
greek yogurt -2.6 0.97 37%
knackwurst -936.1 3.07 16%
pork stomach, cooked -208.0 1.57 32%
bratwurst -711.8 3.33 16%
meatballs -825.5 2.86 19%
beef sausage -659.8 3.32 18%
beef tripe -244.6 0.94 38%
salami -368.9 3.78 18%
lamb (lean) 702.0 1.44 43%
sour cream (light) -1236.7 1.36 26%
blue cheese -295.2 3.53 21%
ricotta -1009.7 1.74 27%
veal liver 2337.9 1.92 55%
bologna -1771.7 3.10 11%
turkey liver 1321.1 1.89 47%
muenster cheese -359.0 3.68 21%
monterey cheese -347.0 3.73 21%
sandwich spread, pork -298.9 2.35 30%
Poultry salad sandwich spread -232.3 2.00 33%
ground beef, 80/20 -1.4 2.70 31%
lamb kidney 1219.3 1.12 52%
scrapple, pork -109.3 2.13 34%
pork loin 461.9 1.93 41%
colby -371.0 3.94 21%
swiss cheese -260.4 3.93 22%
roast ham 285.3 1.78 41%
beef rib eye steak -187.6 2.48 33%
ground turkey -389.4 2.58 30%
edam cheese -467.1 3.57 23%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3014.8 1.43 47%
mackerel 72.9 3.05 14%
caviar 335.9 2.64 33%
sardine 225.1 2.08 38%
herring 64.7 2.17 36%
salmon 1259.2 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 57.5 0.17 7%
olives -14.8 1.45 3%
alfalfa 75.3 0.23 19%
escarole 255.0 0.19 24%
chicory greens 106.3 0.23 23%
avocado -827.7 1.60 8%
blackberries 111.8 0.43 27%
coriander 17.1 0.23 30%
corn bran -563.4 2.24 12%
raspberries 2.6 0.52 30%
banana pepper 311.8 0.27 36%
beet greens 127.1 0.22 35%
collards 401.4 0.33 37%
eggplant 52.1 0.25 35%
mustard greens 227.4 0.27 36%
jalapeno peppers 205.8 0.27 37%
wheat bran 1674.2 2.16 38%
sauerkraut 100.2 0.19 39%
red peppers 361.7 0.31 40%
pickles 82.6 0.12 40%
cucumber 82.6 0.12 40%
zucchini 196.3 0.17 40%
turnip greens 611.5 0.29 44%
chayote 123.2 0.24 41%
tofu -125.9 0.83 34%
sunflower seeds 953.7 5.46 15%
spinach 877.8 0.23 49%
radishes 73.7 0.16 43%
summer squash 166.1 0.19 45%
edamame 388.1 1.21 41%
arugula 32.7 0.25 45%
coconut meat -1573.4 3.54 10%
parsley 317.0 0.36 48%
asparagus 365.4 0.22 50%
brussel sprouts 452.1 0.42 50%
artichokes 362.2 0.47 49%
celery 189.2 0.18 50%
okra 188.1 0.22 50%
cauliflower 219.4 0.25 50%
lettuce 76.8 0.15 50%
broccoli 317.4 0.35 50%
chives 13.4 0.30 48%

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) 90 225
fat (g) 25 125
carbs (g) 0 80
energy (calories) 1800

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 November 09 2019 while his least nutrient-dense day is November 16 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