Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Camala 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 Camala’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
4.3
Zinc : Copper
4.0
Potassium : Sodium
2.2
Calcium : Magnesium
2.2
Iron : Copper
7.3
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Camala’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: fatigue, inflammation, methylation.

nutrient % DRI prioritize
Vitamin E 50%
Methionine 53%
Lysine 61%
Leucine 68%
Valine 70%
Iron 73%
Isoleucine 75%
Calcium 79%
Sodium 82%
Tyrosine 88%
Threonine 89%
Histidine 90%
Zinc 90%
Omega-3 218%
Cystine 126%
Vitamin B12 281%
Folate 168%
Vitamin B6 300%
Vitamin B5 (Pantothenic acid) 106%
Vitamin B3 (Niacin) 172%
Vitamin B2 (Riboflavin) 394%
Vitamin B1 (Thiamin) 337%
Vitamin C 228%
Vitamin D 162%
Selenium 147%
Manganese 283%
Copper 202%
Magnesium 149%

optimal foods for you

The foods listed below will provide Camala 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
turkey 36110.1 1.89 50%
beef brains 349.0 1.51 22%
headcheese -245.8 1.57 20%
liver sausage 436.9 3.31 13%
lamb (lean) 5206.9 1.44 43%
lamb brains 491.9 1.54 27%
whole egg 1090.4 1.43 30%
cream cheese -769.8 3.50 11%
bologna -1677.4 3.10 11%
ham 8.6 1.49 29%
sweetbread -1793.4 3.18 12%
liverwurst -483.9 3.26 16%
liver pate -674.4 3.19 16%
bratwurst -506.3 3.33 16%
sour cream (light) -1324.2 1.36 26%
meatballs -703.6 2.86 19%
goat cheese -430.3 2.64 21%
feta cheese -274.3 2.64 22%
pork loin 3430.6 1.93 41%
camembert -258.8 3.00 21%
frankfurter -1548.9 2.90 17%
ricotta -1012.9 1.74 27%
brie -334.6 3.34 19%
turkey -83.9 2.21 28%
pork stomach, cooked -156.0 1.57 32%
pork sausage -542.5 3.25 20%
knackwurst -2088.7 3.07 16%
beef sausage -1068.8 3.32 18%
greek yogurt -2.6 0.97 37%
beef tripe -214.6 0.94 38%
salami -602.4 3.78 18%
egg yolk -2314.4 2.75 18%
rib eye fillet 3302.7 1.99 45%
pork ribs 2140.1 2.16 39%
beef rib eye steak 811.0 2.48 33%
roast beef 1718.3 2.19 38%
pork chops 5229.5 1.74 54%
blue cheese -362.6 3.53 21%
ground turkey 271.4 2.58 30%
muenster cheese -436.0 3.68 21%
lamb liver 3486.9 1.68 48%
monterey cheese -379.4 3.73 21%
chicken 952.7 2.19 36%
t-bone steak -417.9 2.94 26%
pork ribs -1591.1 3.61 18%
ground beef -212.9 2.48 30%
lamb leg 108.4 2.58 31%
rotisserie chicken back -404.4 2.12 32%
Poultry salad sandwich spread -386.0 2.00 33%
edam cheese -370.5 3.57 23%
limburger cheese -2086.3 3.27 19%
sandwich spread, pork -692.4 2.35 30%
roast pork 1506.1 1.99 41%
swiss cheese -180.8 3.93 22%
roast ham 1132.2 1.78 41%
colby -459.1 3.94 21%
ground beef, 80/20 5.2 2.70 31%
lamb sweetbread 1051.7 1.44 43%
rotisserie chicken thigh w. skin -645.6 2.26 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 7427.4 1.43 47%
mackerel 179.8 3.05 14%
salmon 4827.9 1.56 52%
sardine 1601.9 2.08 38%
caviar 775.5 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 32.4 0.17 7%
olives -14.1 1.45 3%
alfalfa 111.6 0.23 19%
chicory greens 55.5 0.23 23%
escarole 86.3 0.19 24%
corn bran -457.3 2.24 12%
blackberries 81.5 0.43 27%
coriander 13.4 0.23 30%
avocado -3722.1 1.60 8%
raspberries -5.6 0.52 30%
beet greens 67.7 0.22 35%
eggplant -103.0 0.25 35%
banana pepper 246.5 0.27 36%
mustard greens 160.8 0.27 36%
jalapeno peppers -71.5 0.27 37%
tofu 217.2 0.83 34%
collards -79.3 0.33 37%
sauerkraut -63.1 0.19 39%
pickles -91.5 0.12 40%
cucumber -91.5 0.12 40%
zucchini 114.5 0.17 40%
red peppers -84.7 0.31 40%
chayote -172.8 0.24 41%
turnip greens 686.0 0.29 44%
radishes -61.3 0.16 43%
summer squash 10.2 0.19 45%
spinach 911.4 0.23 49%
arugula 22.0 0.25 45%
edamame 293.5 1.21 41%
wheat bran 1223.5 2.16 38%
coconut meat -4128.7 3.54 10%

macronutrients

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

macro targets

While Camala’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) 80 180
fat (g) 20 100
carbs (g) 0 65
energy (calories) 1500

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 Camala’s food log based on the harder to find 50% of the essential nutrients. Camala’s most nutrient dense day is June 09 2020 while her least nutrient-dense day is June 03 2020.

best and worst days

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