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
2.9
Zinc : Copper
7.1
Potassium : Sodium
1.2
Calcium : Magnesium
2.2
Iron : Copper
5.7
Calcium : Phosphorus
0.7

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 69%
Potassium 88%
Vitamin D 103%
Manganese 113%
Zinc 115%
Folate 116%
Thiamin (B1) 118%
Panto Acid (B5) 133%
Magnesium 135%
Iron 138%
Vitamin B6 139%
Calcium 151%
Niacin (B3) 155%
Cystine 320%
Vitamin B-12 286%
Riboflavin (B2) 205%
Vitamin C 277%
Vitamin E 155%
Vitamin A 234%
Selenium 343%
Copper 244%

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 576.5 3.31 13%
beef brains 51.6 1.51 22%
headcheese -283.8 1.57 20%
lamb brains 50.4 1.54 27%
whole egg 291.6 1.43 30%
liverwurst 65.9 3.26 16%
sweetbread -571.0 3.18 12%
cream cheese -378.2 3.50 11%
ham 5.7 1.49 29%
liver pate -222.6 3.19 16%
feta cheese -193.5 2.64 22%
lamb liver 2167.1 1.68 48%
egg yolk -597.0 2.75 18%
goat cheese -375.1 2.64 21%
frankfurter -816.5 2.90 17%
camembert -250.3 3.00 21%
turkey -99.5 2.21 28%
pork sausage -292.1 3.25 20%
brie -296.9 3.34 19%
greek yogurt -2.9 0.97 37%
pork stomach, cooked -222.7 1.57 32%
knackwurst -1012.9 3.07 16%
meatballs -872.7 2.86 19%
bratwurst -816.3 3.33 16%
beef sausage -693.7 3.32 18%
beef tripe -256.0 0.94 38%
salami -398.8 3.78 18%
lamb (lean) 717.1 1.44 43%
sour cream (light) -1368.2 1.36 26%
blue cheese -319.3 3.53 21%
ricotta -1084.7 1.74 27%
bologna -1878.8 3.10 11%
veal liver 2433.5 1.92 55%
lamb kidney 1409.5 1.12 52%
muenster cheese -384.9 3.68 21%
monterey cheese -369.7 3.73 21%
turkey liver 1316.5 1.89 47%
sandwich spread, pork -318.8 2.35 30%
ground beef, 80/20 -1.3 2.70 31%
Poultry salad sandwich spread -249.7 2.00 33%
scrapple, pork -112.2 2.13 34%
colby -395.0 3.94 21%
chicken liver 1286.7 1.72 50%
swiss cheese -285.2 3.93 22%
roast ham 254.7 1.78 41%
beef rib eye steak -200.9 2.48 33%
pork loin 363.3 1.93 41%
ground turkey -416.1 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2923.1 1.43 47%
mackerel 59.8 3.05 14%
caviar 445.1 2.64 33%
sardine 249.4 2.08 38%
herring 59.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 55.4 0.17 7%
olives -16.1 1.45 3%
alfalfa 81.2 0.23 19%
escarole 234.9 0.19 24%
chicory greens 100.5 0.23 23%
avocado -941.7 1.60 8%
blackberries 108.9 0.43 27%
corn bran -551.0 2.24 12%
coriander 17.1 0.23 30%
raspberries 4.7 0.52 30%
banana pepper 314.9 0.27 36%
beet greens 127.1 0.22 35%
eggplant 49.8 0.25 35%
mustard greens 225.7 0.27 36%
wheat bran 1920.0 2.16 38%
collards 329.3 0.33 37%
jalapeno peppers 273.9 0.27 37%
sauerkraut 142.6 0.19 39%
red peppers 364.1 0.31 40%
zucchini 203.9 0.17 40%
cucumber 78.9 0.12 40%
pickles 78.9 0.12 40%
tofu -80.7 0.83 34%
turnip greens 611.5 0.29 44%
chayote 118.0 0.24 41%
spinach 877.8 0.23 49%
radishes 80.1 0.16 43%
sunflower seeds 842.3 5.46 15%
summer squash 177.1 0.19 45%
edamame 430.7 1.21 41%
coconut meat -1617.4 3.54 10%
arugula 32.7 0.25 45%
parsley 317.0 0.36 48%
asparagus 370.1 0.22 50%
artichokes 401.7 0.47 49%
celery 178.0 0.18 50%
brussel sprouts 316.0 0.42 50%
lettuce 75.4 0.15 50%
cauliflower 218.6 0.25 50%
okra 175.0 0.22 50%
chives 13.0 0.30 48%
coconut milk -3164.9 2.30 9%
broccoli 277.1 0.35 50%

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) 90 245
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 May 19 2019 while his least nutrient-dense day is May 23 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)
Twinings, Tea, Lemon & Ginger 5
Cheddar Cheese, Natural 121
Filberts, Raw 157
Almonds, Raw 116
Butter, Salted 102
Xylitol 20
Cocoa Powder, Unsweetened 25
Tea, Brewed, Unsweetened 2
Alfalfa Sprouts 9
Lindt, Lindor, 70% 76
Trout, Smoked 278
Celery, Raw 41
Nutra Organics, Beef Bone Broth, Garden Herb 9
Gelatin, Powder, Plain 16
Kale, Cooked from Fresh 2
Chamomile Tea 5
Lemon Juice, Fresh 21
Honey 43
Milk, Whole 112
Espresso, without Flavored Syrup 4
Milk, Whole 112
Espresso, without Flavored Syrup 4
Sesame Seeds, Hulled, Dried 59
Flax Seeds, Not Fortified 50
Pumpkin or Squash Seeds, Shelled, Unsalted 36
Sunflower Seeds, Raw 37
Mixed Nuts, without Peanuts, Unsalted 77
Coconut, Dried, Shredded or Flaked, Unsweetened 35
Coconut Oil 81
Honey 2
Milk, Whole 112
Espresso, without Flavored Syrup 4
Milk, Whole 112
Espresso, without Flavored Syrup 4
Onion, White, Yellow or Red, Raw 8
Rutabaga, Cooked 7
Celery, Raw 4
Cauliflower, Cooked from Fresh 7
Carrots, Raw 6
Soup, Stock, Beef, Home-Prepared 24
Zucchini, Raw 2
Almond Flour 27
Coconut Flour 7
Cocoa Powder, Unsweetened 3
Lindt, 85% Dark Chocolate 16
Canola Oil 27
Egg as an Ingredient 5

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

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