Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Göran 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 and being paleo.

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 Göran’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Göran with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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
3.8
Zinc : Copper
5.6
Potassium : Sodium
1.6
Calcium : Magnesium
0.7
Iron : Copper
6.1
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 26%
Calcium 69%
Vitamin E 89%
Sodium 91%
Phosphorus 141%
Zinc 142%
Potassium 154%
Magnesium 185%
Folate 231%
Iron 233%
Leucine 247%
Vitamin K1 259%
Valine 263%

optimal foods for you

The foods listed below will provide Göran 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
beef brains -76.2 1.51 22%
lamb brains -44.6 1.54 27%
lamb (lean) 1104.3 1.44 43%
whole egg 33.0 1.43 30%
sweetbread -798.2 3.18 12%
pork stomach, cooked -173.5 1.57 32%
beef tripe -104.2 0.94 38%
rib eye fillet 800.1 1.99 45%
beef rib eye steak 115.0 2.48 33%
ground beef -109.7 2.48 30%
roast beef 289.3 2.19 38%
ground beef, 80/20 0.7 2.70 31%
egg yolk -934.4 2.75 18%
lamb sweetbread 225.8 1.44 43%
t-bone steak -305.2 2.94 26%
lamb leg -120.1 2.58 31%
ground turkey -219.1 2.58 30%
ground beef 70/30 -145.3 2.70 30%
flank, steak -29.8 2.63 33%
ground beef 70/30 -195.6 2.77 30%
beef brisket 167.6 2.44 37%
prok ears -351.7 1.66 35%
ground beef, 75/25 -140.2 2.77 31%
rotisserie chicken thigh w. skin -346.7 2.26 31%
beef loin -210.1 2.78 30%
beef rib, eye -133.8 2.65 32%
beef tenderloin steak -180.3 2.73 31%
beef tenderloin steak -143.7 2.62 32%
pork loin 156.4 1.93 41%
beef rib, small end -168.2 2.78 31%
beef loin, top loin -76.4 2.50 34%
sirloin steak -27.9 2.43 36%
pork ribs -786.2 3.61 18%
rotisserie chicken back -439.0 2.12 32%
lamb rib -700.3 3.61 19%
rotisserie chicken thigh -81.2 1.93 39%
beef brisket, flat half -167.1 2.98 31%
beef brisket -67.3 2.80 33%
beef roast 560.1 1.78 48%
lamb liver 499.1 1.68 48%
beef brisket, flat half -151.0 2.89 32%
pork ribs 52.2 2.16 39%
roast pork 71.6 1.99 41%
lamb kidney 497.2 1.12 52%
lamb heart 393.1 1.61 48%
elk 303.0 1.93 44%
beef shortribs -26.8 2.95 33%
rotisserie chicken drumstick -47.3 2.06 39%
chicken liver 492.1 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -61.7 3.05 14%
fish roe 1498.9 1.43 47%
sardine 108.3 2.08 38%
caviar 53.6 2.64 33%
herring 1.0 2.17 36%
trout 179.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 34.8 0.17 7%
olives -3.3 1.45 3%
alfalfa 51.8 0.23 19%
escarole 161.2 0.19 24%
chicory greens 51.1 0.23 23%
blackberries 119.1 0.43 27%
avocado -773.7 1.60 8%
coriander 9.6 0.23 30%
raspberries 44.1 0.52 30%
beet greens 61.6 0.22 35%
eggplant 18.1 0.25 35%
banana pepper 121.0 0.27 36%
collards 223.3 0.33 37%
mustard greens 122.6 0.27 36%
jalapeno peppers 99.8 0.27 37%
turnip greens 548.6 0.29 44%
sauerkraut 74.9 0.19 39%
pickles 22.8 0.12 40%
cucumber 22.8 0.12 40%
zucchini 71.5 0.17 40%
red peppers 87.2 0.31 40%
chayote 2.8 0.24 41%
spinach 589.1 0.23 49%
radishes 30.9 0.16 43%
edamame 364.7 1.21 41%
summer squash 50.1 0.19 45%
arugula 24.0 0.25 45%
parsley 214.6 0.36 48%
brussel sprouts 304.3 0.42 50%
coconut meat -1155.9 3.54 10%
asparagus 196.7 0.22 50%
artichokes 234.6 0.47 49%
celery 101.6 0.18 50%
lettuce 47.5 0.15 50%
broccoli 190.6 0.35 50%
chives 8.0 0.30 48%
cauliflower 108.2 0.25 50%
okra 70.8 0.22 50%
sunflower seeds -44.4 5.46 15%
chard 72.6 0.19 51%
turnips 37.7 0.21 51%
strawberries -59.3 0.32 49%
soybeans (sprouted) 188.7 0.81 49%
chinese cabbage 178.0 0.12 54%

macronutrients

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

macro targets

While Göran’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) 95 220
fat (g) 25 75
carbs (g) 0 70
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 Göran’s food log based on the harder to find 50% of the essential nutrients. Göran’s most nutrient dense day is October 08 2019 while his least nutrient-dense day is October 11 2019.

best and worst days

Göran’s food diary for the best and worst days are shown below for comparison. Göran 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)
Beef liver 191
Beef Steak, Chuck, Visible Fat Eaten 413
Pumpkin, Raw 20
Hot Chili Peppers, Red, Raw 4
Fish Sauce, Nam Pla or Nuoc Mam 6
Duck Eggs 370
Pork Steak, Shoulder, Visible Fat Eaten 269
Pork Cracklings 234
Pork Fat 80
Kirkman Cod Liver Oil 21
Source Naturals, Magnesium Malate 13

Worst Day

food name energy (kcal)
Chinese Cabbage, Pak-Choi, Raw 8
Mustard Greens, Raw 7
Tomato Raw, Includes Cherry, Grape, Roma 9
Cucumber, Raw, With Peel 12
Onion, White, Yellow or Red, Raw 12
Sesame Seeds, Hulled, Dried 59
Sunflower Seeds, Dry Roasted, Unsalted 23
Pork, Fresh, Belly, Raw 777
Cheddar Cheese, Natural 255
Coriander Leaf, Fresh 1
Olive Oil 119
Red Wine Vinegar 3
Hellman's & Best Foods, Real Mayonnaise 204
Tomato Raw, Includes Cherry, Grape, Roma 6
Onion, White, Yellow or Red, Raw 10
Butter, Salted 51
Duck Eggs 370
Cucumber, Raw, With Peel 9
Olive Oil 119
Pork Steak, Shoulder, Visible Fat Eaten 277
Fish Sauce, Nam Pla or Nuoc Mam 2
Coconut Oil 61
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 51
Chinese Cabbage, Pak-Choi, Raw 7
Red Wine Vinegar 3
Garlic, Fresh 4
Kirkman Cod Liver Oil 21
Source Naturals, Magnesium Malate 13
Philadelphia, Cream Cheese, Original 80

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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