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
8.3
Zinc : Copper
7.7
Potassium : Sodium
0.8
Calcium : Magnesium
1.5
Iron : Copper
8.2
Calcium : Phosphorus
0.3

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 54%
Vitamin D 55%
Calcium 60%
Vitamin E 61%
Omega-3 79%
Magnesium 82%
Potassium 84%
Sodium 96%
Folate 101%
Zinc 140%
Vitamin K1 158%
Thiamin (B1) 161%
Phosphorus 170%

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 121.8 1.51 22%
lamb brains 138.2 1.54 27%
sweetbread -339.2 3.18 12%
egg yolk -239.4 2.75 18%
lamb liver 630.6 1.68 48%
whole egg -159.1 1.43 30%
beef tripe -130.5 0.94 38%
pork stomach, cooked -206.4 1.57 32%
ground beef, 80/20 -1.2 2.70 31%
lamb sweetbread 21.3 1.44 43%
lamb kidney 293.0 1.12 52%
pork ribs -418.3 3.61 18%
beef rib eye steak -172.8 2.48 33%
ground turkey -262.0 2.58 30%
ground beef -283.4 2.48 30%
roast pork -25.5 1.99 41%
turkey liver 176.6 1.89 47%
prok ears -360.8 1.66 35%
beef brisket -115.9 2.44 37%
pork (lean) 67.9 2.09 44%
flank, steak -239.9 2.63 33%
beef kidney 230.3 1.57 52%
pork loin -99.4 1.93 41%
ground beef 70/30 -329.4 2.77 30%
lamb heart 68.9 1.61 48%
lamb leg -324.3 2.58 31%
t-bone steak -435.0 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2057.6 1.43 47%
mackerel 139.9 3.05 14%
salmon 784.2 1.56 52%
sardine 298.1 2.08 38%
trout 427.0 1.68 45%
caviar 76.8 2.64 33%
herring 43.2 2.17 36%
mollusks conch 436.4 1.30 54%
anchovy 78.0 2.10 44%
sturgeon 59.0 1.35 49%
mussel 465.2 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
endive 35.2 0.17 7%
olives -4.4 1.45 3%
avocado 37.5 1.60 8%
alfalfa 32.2 0.23 19%
escarole 166.9 0.19 24%
chicory greens 52.5 0.23 23%
blackberries 86.4 0.43 27%
edamame 741.6 1.21 41%
sunflower seeds 746.2 5.46 15%
coriander 8.2 0.23 30%
raspberries 16.7 0.52 30%
collards 209.4 0.33 37%
banana pepper 132.4 0.27 36%
beet greens 61.2 0.22 35%
eggplant 47.3 0.25 35%
mustard greens 100.5 0.27 36%
jalapeno peppers 90.3 0.27 37%
turnip greens 349.2 0.29 44%
spinach 467.6 0.23 49%
zucchini 137.1 0.17 40%
red peppers 169.5 0.31 40%
sauerkraut 64.2 0.19 39%
pickles 64.7 0.12 40%
cucumber 64.7 0.12 40%
chayote 52.2 0.24 41%
radishes 44.2 0.16 43%
brussel sprouts 368.5 0.42 50%
summer squash 118.0 0.19 45%
parsley 173.9 0.36 48%
asparagus 199.5 0.22 50%
arugula 18.9 0.25 45%
walnuts 240.7 6.19 13%
broccoli 199.5 0.35 50%
celery 128.6 0.18 50%
artichokes 184.9 0.47 49%
almonds 244.8 6.07 15%
coconut meat -600.3 3.54 10%
okra 111.4 0.22 50%
cauliflower 122.1 0.25 50%
lettuce 44.8 0.15 50%
strawberries 31.3 0.32 49%
chives 6.5 0.30 48%
soybeans (sprouted) 166.8 0.81 49%
hazelnuts 41.1 6.29 10%
chard 54.0 0.19 51%
turnips 35.8 0.21 51%
chinese cabbage 126.2 0.12 54%
almond butter 145.2 6.14 16%
snap beans 206.0 0.15 58%
portabella mushrooms 109.6 0.29 55%
cabbage 91.1 0.23 55%
gooseberries -9.3 0.44 52%
rhubarb 56.8 0.21 55%
red cabbage 67.8 0.29 55%
boysenberries 76.0 0.50 54%
coconut milk -1224.0 2.30 9%
kiwifruit 106.6 0.61 55%
apples -102.7 0.52 50%
flax seed -381.3 5.34 12%
kale 200.7 0.28 60%

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) 100 220
fat (g) 25 50
carbs (g) 0 70
energy (calories) 1150

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 January 26 2020 while his least nutrient-dense day is January 24 2020.

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)
Mackerel, Pacific, Cooked 261
Oyster Mushrooms, Raw 15
Onion, White, Yellow or Red, Raw 29
Duck Eggs 376
Cream, Fluid, Heavy Whipping 51
Fish Sauce, Nam Pla or Nuoc Mam 2
Pork Fat 80
Hellman's & Best Foods, Real Mayonnaise 82
Laap Neua Kwai 299
Tomato Raw, Includes Cherry, Grape, Roma 5
Cucumber, Raw, With Peel 14
Basil, Fresh 2
Cabbage, Green, Raw 15
Eggplant, Raw 8
Coffee, Prepared From Grounds 7

Worst Day

food name energy (kcal)
Duck Eggs 359
Onion, White, Yellow or Red, Raw 31
Tomato Raw, Includes Cherry, Grape, Roma 12
Oyster Mushrooms, Raw 24
Laap Muu, skinka, lever, mage, hjärta 275
Fish Sauce, Nam Pla or Nuoc Mam 2
Pork Steak, Shoulder, Visible Fat Eaten 807
Pumpkin, Raw 49
Onion, White, Yellow or Red, Raw 42
Duck Eggs 130
Pork Fat 40
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 51
Rum 771
Vodka 771
Pumpkin or Squash Seeds, Shelled, Unsalted 169

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