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
10.5
Zinc : Copper
11.0
Potassium : Sodium
2.3
Calcium : Magnesium
3.0
Iron : Copper
7.6
Calcium : Phosphorus
0.7

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 10%
Sodium 19%
Iron 22%
Manganese 28%
Omega-3 30%
Folate 35%
Thiamin (B1) 36%
Magnesium 44%
Potassium 46%
Calcium 48%
Vitamin A 55%
Phosphorus 60%
Vitamin E 64%

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
beef brains 115.0 1.51 22%
liver sausage 79.4 3.31 13%
headcheese -139.1 1.57 20%
lamb brains 67.7 1.54 27%
liverwurst 47.6 3.26 16%
lamb liver 903.5 1.68 48%
ham -8.9 1.49 29%
liver pate -110.7 3.19 16%
egg yolk -268.8 2.75 18%
whole egg -158.8 1.43 30%
sweetbread -452.5 3.18 12%
turkey -75.5 2.21 28%
frankfurter -367.4 2.90 17%
pork sausage -132.9 3.25 20%
knackwurst -467.0 3.07 16%
meatballs -390.4 2.86 19%
salami -178.7 3.78 18%
beef tripe -153.3 0.94 38%
beef sausage -341.0 3.32 18%
ground beef, 80/20 -2.1 2.70 31%
pork stomach, cooked -266.3 1.57 32%
sandwich spread, pork -129.9 2.35 30%
Poultry salad sandwich spread -112.6 2.00 33%
lamb kidney 416.2 1.12 52%
scrapple, pork -66.2 2.13 34%
bratwurst -564.4 3.33 16%
turkey liver 335.3 1.89 47%
chicken liver 376.3 1.72 50%
sliced turkey pepperoni -75.5 2.43 35%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1955.8 1.43 47%
mackerel 135.5 3.05 14%
caviar 387.5 2.64 33%
sardine 321.1 2.08 38%
mollusks conch 749.7 1.30 54%
salmon 708.7 1.56 52%
trout 376.2 1.68 45%
herring 38.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 34.5 0.17 7%
olives -4.0 1.45 3%
alfalfa 42.9 0.23 19%
avocado -150.8 1.60 8%
escarole 146.9 0.19 24%
chicory greens 56.9 0.23 23%
flax seed 859.3 5.34 12%
almond butter 1253.7 6.14 16%
blackberries 87.8 0.43 27%
edamame 835.5 1.21 41%
coriander 9.6 0.23 30%
collards 313.1 0.33 37%
almonds 969.1 6.07 15%
raspberries 34.2 0.52 30%
corn bran -269.1 2.24 12%
sunflower seeds 690.9 5.46 15%
beet greens 74.7 0.22 35%
jalapeno peppers 177.4 0.27 37%
banana pepper 111.8 0.27 36%
mustard greens 130.8 0.27 36%
wheat bran 741.4 2.16 38%
turnip greens 457.9 0.29 44%
eggplant 26.6 0.25 35%
pumpkin seeds 846.4 5.59 19%
red peppers 216.0 0.31 40%
sauerkraut 89.8 0.19 39%
spinach 519.9 0.23 49%
zucchini 138.9 0.17 40%
cucumber 42.6 0.12 40%
pickles 42.6 0.12 40%
walnuts 590.3 6.19 13%
tofu -25.8 0.83 34%
chayote 17.0 0.24 41%
radishes 28.0 0.16 43%
summer squash 123.9 0.19 45%
parsley 203.6 0.36 48%
arugula 22.7 0.25 45%
artichokes 249.0 0.47 49%
asparagus 186.1 0.22 50%
coconut meat -618.3 3.54 10%
brussel sprouts 214.2 0.42 50%
natto 241.4 2.11 39%
celery 108.0 0.18 50%
okra 110.9 0.22 50%
broccoli 157.8 0.35 50%
lettuce 52.7 0.15 50%
cauliflower 87.5 0.25 50%
hazelnuts 64.5 6.29 10%
soybeans (sprouted) 199.8 0.81 49%
chives 7.8 0.30 48%
strawberries 27.3 0.32 49%
chinese cabbage 182.2 0.12 54%
chard 66.9 0.19 51%
turnips 58.6 0.21 51%
coconut milk -1165.5 2.30 9%
snap beans 300.9 0.15 58%

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 September 16 2019 while her least nutrient-dense day is September 06 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