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%
Cystine 180%
Vitamin B12 187%
Vitamin B3 (Niacin) 88%
Vitamin B2 (Riboflavin) 143%
Vitamin A 105%
Selenium 162%
Copper 114%

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
beef brains 278.8 1.51 22%
liver sausage 315.0 3.31 13%
headcheese -295.1 1.57 20%
lamb brains 309.9 1.54 27%
whole egg 335.4 1.43 30%
sweetbread -408.4 3.18 12%
liverwurst 26.0 3.26 16%
cream cheese -351.7 3.50 11%
lamb liver 2349.0 1.68 48%
ham 9.3 1.49 29%
liver pate -252.9 3.19 16%
feta cheese -188.1 2.64 22%
egg yolk -506.4 2.75 18%
goat cheese -380.7 2.64 21%
camembert -241.4 3.00 21%
frankfurter -784.9 2.90 17%
turkey -96.5 2.21 28%
pork sausage -264.5 3.25 20%
greek yogurt -2.6 0.97 37%
brie -287.9 3.34 19%
pork stomach, cooked -228.3 1.57 32%
knackwurst -984.2 3.07 16%
meatballs -787.2 2.86 19%
bratwurst -772.7 3.33 16%
beef sausage -678.0 3.32 18%
beef tripe -257.6 0.94 38%
salami -358.0 3.78 18%
sour cream (light) -1305.8 1.36 26%
blue cheese -308.3 3.53 21%
veal liver 2319.1 1.92 55%
lamb kidney 1373.4 1.12 52%
turkey liver 1337.5 1.89 47%
lamb (lean) 564.5 1.44 43%
ricotta -1056.7 1.74 27%
muenster cheese -373.4 3.68 21%
monterey cheese -360.8 3.73 21%
bologna -1865.0 3.10 11%
ground beef, 80/20 -1.5 2.70 31%
sandwich spread, pork -313.4 2.35 30%
Poultry salad sandwich spread -244.5 2.00 33%
scrapple, pork -117.2 2.13 34%
pork loin 418.7 1.93 41%
ground turkey -310.1 2.58 30%
swiss cheese -260.7 3.93 22%
colby -385.6 3.94 21%
roast ham 232.9 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3709.7 1.43 47%
mackerel 174.9 3.05 14%
sardine 595.9 2.08 38%
salmon 1743.0 1.56 52%
caviar 492.4 2.64 33%
herring 136.0 2.17 36%
trout 645.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 56.7 0.17 7%
olives -15.7 1.45 3%
alfalfa 73.4 0.23 19%
escarole 250.8 0.19 24%
chicory greens 105.1 0.23 23%
avocado -767.6 1.60 8%
blackberries 99.9 0.43 27%
coriander 16.9 0.23 30%
corn bran -600.9 2.24 12%
raspberries -9.6 0.52 30%
banana pepper 304.9 0.27 36%
beet greens 125.4 0.22 35%
collards 388.1 0.33 37%
eggplant 48.0 0.25 35%
mustard greens 224.0 0.27 36%
jalapeno peppers 198.1 0.27 37%
wheat bran 1639.7 2.16 38%
sauerkraut 95.2 0.19 39%
red peppers 353.1 0.31 40%
zucchini 238.4 0.17 40%
cucumber 78.5 0.12 40%
pickles 78.5 0.12 40%
turnip greens 600.6 0.29 44%
chayote 115.7 0.24 41%
tofu -143.7 0.83 34%
spinach 868.2 0.23 49%
edamame 669.5 1.21 41%
radishes 70.1 0.16 43%
sunflower seeds 795.0 5.46 15%
summer squash 194.0 0.19 45%
arugula 32.1 0.25 45%
parsley 312.1 0.36 48%
coconut meat -1635.8 3.54 10%
asparagus 360.7 0.22 50%
brussel sprouts 437.5 0.42 50%
celery 183.4 0.18 50%
artichokes 346.1 0.47 49%
cauliflower 223.1 0.25 50%
okra 184.2 0.22 50%
lettuce 75.5 0.15 50%
broccoli 311.4 0.35 50%
chives 13.2 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 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