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).

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
7.1
Zinc : Copper
12.9
Potassium : Sodium
0.7
Calcium : Magnesium
3.2
Iron : Copper
13.0
Calcium : Phosphorus
0.8

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
Vitamin D 18%
Iron 19%
Folate 22%
Manganese 27%
Vitamin E 28%
Thiamin (B1) 29%
Magnesium 31%
Copper 33%
Potassium 34%
Calcium 36%
Phosphorus 40%
Sodium 44%
Niacin (B3) 47%

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 16.8 3.18 12%
headcheese -171.1 1.57 20%
beef brains -122.5 1.51 22%
ham 5.8 1.49 29%
lamb brains -104.3 1.54 27%
liver pate -167.5 3.19 16%
liverwurst -156.2 3.26 16%
liver sausage -330.7 3.31 13%
frankfurter -382.0 2.90 17%
turkey -68.1 2.21 28%
pork sausage -138.1 3.25 20%
knackwurst -475.3 3.07 16%
lamb liver 672.1 1.68 48%
salami -195.5 3.78 18%
beef sausage -362.6 3.32 18%
meatballs -482.8 2.86 19%
beef tripe -190.1 0.94 38%
pork stomach, cooked -273.2 1.57 32%
bratwurst -496.5 3.33 16%
sandwich spread, pork -136.1 2.35 30%
ground beef, 80/20 -1.9 2.70 31%
Poultry salad sandwich spread -114.8 2.00 33%
whole egg -484.7 1.43 30%
scrapple, pork -75.4 2.13 34%
roast ham 128.8 1.78 41%
sliced turkey pepperoni -51.9 2.43 35%
sausage, italian -184.9 1.49 39%
pork ribs -577.4 3.61 18%
turkey liver 284.2 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1282.1 1.43 47%
mackerel 33.1 3.05 14%
mollusks conch 740.2 1.30 54%
caviar 59.2 2.64 33%
salmon 607.6 1.56 52%
herring -23.1 2.17 36%
trout 258.9 1.68 45%
sardine -27.4 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 34.2 0.17 7%
olives -5.0 1.45 3%
avocado -22.0 1.60 8%
alfalfa 49.7 0.23 19%
escarole 150.2 0.19 24%
chicory greens 64.2 0.23 23%
almond butter 1560.0 6.14 16%
sunflower seeds 1295.9 5.46 15%
flax seed 1082.7 5.34 12%
blackberries 152.1 0.43 27%
coriander 10.3 0.23 30%
almonds 1158.4 6.07 15%
raspberries 63.0 0.52 30%
wheat bran 993.7 2.16 38%
corn bran -320.4 2.24 12%
banana pepper 208.2 0.27 36%
eggplant 83.8 0.25 35%
beet greens 73.6 0.22 35%
collards 175.2 0.33 37%
mustard greens 125.4 0.27 36%
jalapeno peppers 153.2 0.27 37%
edamame 627.6 1.21 41%
sauerkraut 107.4 0.19 39%
red peppers 205.7 0.31 40%
pumpkin seeds 852.5 5.59 19%
turnip greens 381.7 0.29 44%
zucchini 147.0 0.17 40%
pickles 78.9 0.12 40%
cucumber 78.9 0.12 40%
spinach 505.8 0.23 49%
chayote 108.1 0.24 41%
tofu -52.7 0.83 34%
radishes 67.8 0.16 43%
summer squash 161.5 0.19 45%
artichokes 416.6 0.47 49%
coconut meat -636.3 3.54 10%
asparagus 240.3 0.22 50%
parsley 186.2 0.36 48%
brussel sprouts 284.8 0.42 50%
arugula 19.8 0.25 45%
coconut milk -1173.0 2.30 9%
celery 151.5 0.18 50%
soybeans (sprouted) 327.8 0.81 49%
okra 152.0 0.22 50%
hazelnuts 127.0 6.29 10%
cauliflower 144.1 0.25 50%
broccoli 184.9 0.35 50%
strawberries 76.2 0.32 49%
lettuce 45.4 0.15 50%
turnips 99.0 0.21 51%
chives 7.4 0.30 48%
chard 67.6 0.19 51%
natto 100.0 2.11 39%
lupin seeds 1199.6 3.71 51%
portabella mushrooms 283.5 0.29 55%
chinese cabbage 152.2 0.12 54%
snap beans 314.7 0.15 58%
brazil nuts -29.5 6.59 9%

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 July 01 2019 while her least nutrient-dense day is July 08 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