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.

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
3.7
Zinc : Copper
13.2
Potassium : Sodium
1.4
Calcium : Magnesium
0.5
Iron : Copper
16.7
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
Calcium 27%
Manganese 29%
Sodium 43%
Vitamin E 58%
Zinc 58%
Potassium 63%
Copper 67%
Folate 74%
Phosphorus 79%
Iron 111%
Magnesium 116%
Omega-3 124%
Vitamin A 126%

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
sweetbread 292.7 3.18 12%
liver sausage 13.2 3.31 13%
beef brains -61.6 1.51 22%
headcheese -104.0 1.57 20%
liverwurst 47.6 3.26 16%
cream cheese -91.1 3.50 11%
lamb brains -40.2 1.54 27%
liver pate -66.4 3.19 16%
ham -21.1 1.49 29%
lamb liver 544.3 1.68 48%
goat cheese -81.7 2.64 21%
feta cheese -73.6 2.64 22%
veal liver 774.3 1.92 55%
camembert -72.3 3.00 21%
greek yogurt -1.5 0.97 37%
frankfurter -249.0 2.90 17%
brie -85.2 3.34 19%
turkey -52.2 2.21 28%
pork sausage -107.9 3.25 20%
turkey liver 405.4 1.89 47%
whole egg -238.6 1.43 30%
sour cream (light) -360.4 1.36 26%
beef sausage -227.8 3.32 18%
blue cheese -91.4 3.53 21%
knackwurst -354.6 3.07 16%
beef liver 683.9 1.75 60%
salami -152.5 3.78 18%
beef tripe -129.6 0.94 38%
Poultry salad sandwich spread -57.0 2.00 33%
meatballs -317.0 2.86 19%
pork stomach, cooked -176.6 1.57 32%
muenster cheese -112.0 3.68 21%
sandwich spread, pork -83.7 2.35 30%
ground beef, 80/20 -1.6 2.70 31%
monterey cheese -109.2 3.73 21%
ricotta -341.2 1.74 27%
scrapple, pork -41.7 2.13 34%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -41.7 3.05 14%
fish roe 584.1 1.43 47%
mollusks conch 499.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1603.8 5.46 15%
almond butter 1697.1 6.14 16%
endive 30.0 0.17 7%
olives -0.3 1.45 3%
avocado 151.5 1.60 8%
almonds 1196.1 6.07 15%
alfalfa 24.0 0.23 19%
escarole 148.5 0.19 24%
chicory greens 60.9 0.23 23%
blackberries 139.2 0.43 27%
coriander 9.2 0.23 30%
collards 239.6 0.33 37%
raspberries 52.1 0.52 30%
edamame 482.1 1.21 41%
banana pepper 136.5 0.27 36%
turnip greens 388.7 0.29 44%
jalapeno peppers 160.1 0.27 37%
beet greens 63.9 0.22 35%
eggplant 59.7 0.25 35%
red peppers 243.1 0.31 40%
mustard greens 111.7 0.27 36%
spinach 453.7 0.23 49%
corn bran -255.0 2.24 12%
sauerkraut 84.7 0.19 39%
wheat bran 421.2 2.16 38%
zucchini 87.1 0.17 40%
pickles 46.6 0.12 40%
cucumber 46.6 0.12 40%
chayote 82.6 0.24 41%
tofu -52.2 0.83 34%
radishes 53.5 0.16 43%
garbanzo beans 1541.8 3.78 69%
summer squash 93.3 0.19 45%
coconut meat -331.6 3.54 10%
brussel sprouts 245.2 0.42 50%
artichokes 245.0 0.47 49%
parsley 168.2 0.36 48%
hazelnuts 196.9 6.29 10%
asparagus 177.1 0.22 50%
coconut milk -667.6 2.30 9%
arugula 18.9 0.25 45%
celery 131.5 0.18 50%
broccoli 174.0 0.35 50%
cauliflower 103.6 0.25 50%
strawberries 65.1 0.32 49%
okra 75.2 0.22 50%
lettuce 38.8 0.15 50%
soybeans (sprouted) 154.0 0.81 49%
chard 65.2 0.19 51%

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 95
carbs (g) 0 70
energy (calories) 1550

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 April 06 2019 while his least nutrient-dense day is April 16 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)

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