Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sally 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 Sally ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Sally with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
3.6
Zinc : Copper
23.7
Potassium : Sodium
1.0
Calcium : Magnesium
2.9
Iron : Copper
31.8
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sally ’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 10%
Vitamin E 23%
Copper 30%
Magnesium 32%
Vitamin D 32%
Calcium 34%
Folate 34%
Sodium 38%
Potassium 41%
Iron 43%
Vitamin K1 49%
Phosphorus 65%
Thiamin (B1) 67%

optimal foods for you

The foods listed below will provide Sally 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
sweetbread 111.7 3.18 12%
headcheese -152.9 1.57 20%
beef brains -150.7 1.51 22%
ham 3.9 1.49 29%
lamb brains -101.2 1.54 27%
liver pate -146.9 3.19 16%
liverwurst -141.1 3.26 16%
liver sausage -376.9 3.31 13%
frankfurter -343.5 2.90 17%
turkey -78.2 2.21 28%
pork sausage -146.2 3.25 20%
knackwurst -449.3 3.07 16%
salami -200.5 3.78 18%
beef sausage -352.3 3.32 18%
whole egg -381.2 1.43 30%
beef tripe -174.1 0.94 38%
meatballs -462.4 2.86 19%
pork stomach, cooked -258.0 1.57 32%
sandwich spread, pork -125.9 2.35 30%
ground beef, 80/20 -2.3 2.70 31%
Poultry salad sandwich spread -107.6 2.00 33%
lamb liver 491.8 1.68 48%
bratwurst -497.6 3.33 16%
scrapple, pork -72.4 2.13 34%
sliced turkey pepperoni -51.9 2.43 35%
roast ham 17.1 1.78 41%
sausage, italian -159.8 1.49 39%
egg yolk -791.1 2.75 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1293.5 1.43 47%
mackerel 37.4 3.05 14%
mollusks conch 761.5 1.30 54%
caviar 83.3 2.64 33%
herring -28.2 2.17 36%
trout 192.6 1.68 45%
sardine -73.4 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 41.0 0.17 7%
olives -3.9 1.45 3%
almond butter 1880.6 6.14 16%
avocado 20.3 1.60 8%
flax seed 1247.5 5.34 12%
alfalfa 53.6 0.23 19%
escarole 190.7 0.19 24%
sunflower seeds 1315.5 5.46 15%
chicory greens 75.8 0.23 23%
almonds 1337.8 6.07 15%
blackberries 162.0 0.43 27%
coriander 11.5 0.23 30%
raspberries 69.9 0.52 30%
collards 300.8 0.33 37%
corn bran -313.2 2.24 12%
banana pepper 190.4 0.27 36%
beet greens 89.2 0.22 35%
edamame 673.0 1.21 41%
eggplant 79.9 0.25 35%
wheat bran 819.2 2.16 38%
mustard greens 153.0 0.27 36%
pumpkin seeds 945.1 5.59 19%
jalapeno peppers 160.0 0.27 37%
turnip greens 486.0 0.29 44%
spinach 592.9 0.23 49%
sauerkraut 117.8 0.19 39%
red peppers 192.8 0.31 40%
zucchini 143.2 0.17 40%
cucumber 93.4 0.12 40%
pickles 93.4 0.12 40%
chayote 108.5 0.24 41%
tofu -30.9 0.83 34%
radishes 67.7 0.16 43%
summer squash 157.9 0.19 45%
brussel sprouts 424.8 0.42 50%
artichokes 413.2 0.47 49%
coconut meat -555.4 3.54 10%
lupin seeds 1411.8 3.71 51%
parsley 223.3 0.36 48%
coconut milk -1032.2 2.30 9%
asparagus 245.4 0.22 50%
arugula 25.3 0.25 45%
brazil nuts 253.5 6.59 9%
soybeans (sprouted) 365.1 0.81 49%
hazelnuts 202.7 6.29 10%
celery 172.3 0.18 50%
broccoli 233.6 0.35 50%
natto 239.1 2.11 39%
okra 156.2 0.22 50%
cauliflower 147.9 0.25 50%
strawberries 79.8 0.32 49%
lettuce 56.1 0.15 50%
turnips 90.5 0.21 51%
chives 9.3 0.30 48%
chard 82.5 0.19 51%
snap beans 377.6 0.15 58%
chinese cabbage 169.2 0.12 54%
sesame seeds -64.0 6.31 10%
portabella mushrooms 201.1 0.29 55%

macronutrients

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

macro targets

While Sally ’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) 70 185
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1350

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 Sally ’s food log based on the harder to find 50% of the essential nutrients. Sally ’s most nutrient dense day is November 15 2019 while her least nutrient-dense day is October 30 2019.

best and worst days

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