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).

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
6.5
Zinc : Copper
10.6
Potassium : Sodium
0.9
Calcium : Magnesium
2.6
Iron : Copper
17.6
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
Magnesium 44%
Calcium 57%
Potassium 57%
Manganese 59%
Sodium 62%
Vitamin D 62%
Vitamin E 69%
Zinc 71%
Folate 88%
Thiamin (B1) 93%
Copper 101%
Niacin (B3) 110%
Vitamin K1 114%

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
headcheese -171.9 1.57 20%
beef brains -146.8 1.51 22%
cream cheese -161.0 3.50 11%
ham 8.9 1.49 29%
lamb brains -120.1 1.54 27%
liverwurst -143.9 3.26 16%
liver pate -166.1 3.19 16%
liver sausage -343.1 3.31 13%
feta cheese -107.3 2.64 22%
frankfurter -347.7 2.90 17%
goat cheese -203.3 2.64 21%
camembert -124.1 3.00 21%
turkey -64.3 2.21 28%
sweetbread -524.2 3.18 12%
greek yogurt -2.2 0.97 37%
pork sausage -130.0 3.25 20%
brie -141.2 3.34 19%
knackwurst -450.0 3.07 16%
salami -185.2 3.78 18%
beef sausage -347.0 3.32 18%
beef tripe -177.9 0.94 38%
blue cheese -151.8 3.53 21%
meatballs -465.3 2.86 19%
bratwurst -471.1 3.33 16%
ground beef, 80/20 -1.8 2.70 31%
sandwich spread, pork -133.9 2.35 30%
muenster cheese -182.9 3.68 21%
Poultry salad sandwich spread -107.9 2.00 33%
monterey cheese -176.4 3.73 21%
pork stomach, cooked -298.1 1.57 32%
whole egg -470.2 1.43 30%
sour cream (light) -663.7 1.36 26%
roast ham 121.6 1.78 41%
scrapple, pork -77.7 2.13 34%
ricotta -574.0 1.74 27%
colby -185.7 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1281.0 1.43 47%
mackerel 37.9 3.05 14%
mollusks conch 644.3 1.30 54%
salmon 618.5 1.56 52%
caviar 64.2 2.64 33%
trout 268.3 1.68 45%
herring -22.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 37.6 0.17 7%
olives -5.2 1.45 3%
avocado -40.4 1.60 8%
alfalfa 42.4 0.23 19%
escarole 174.3 0.19 24%
chicory greens 64.2 0.23 23%
blackberries 123.6 0.43 27%
almond butter 1250.5 6.14 16%
flax seed 767.0 5.34 12%
coriander 10.4 0.23 30%
raspberries 53.2 0.52 30%
sunflower seeds 848.1 5.46 15%
collards 293.4 0.33 37%
banana pepper 192.8 0.27 36%
corn bran -337.1 2.24 12%
wheat bran 850.3 2.16 38%
almonds 954.3 6.07 15%
eggplant 73.8 0.25 35%
beet greens 75.9 0.22 35%
mustard greens 139.1 0.27 36%
jalapeno peppers 122.3 0.27 37%
turnip greens 436.8 0.29 44%
edamame 553.0 1.21 41%
red peppers 209.7 0.31 40%
sauerkraut 91.2 0.19 39%
zucchini 136.9 0.17 40%
pickles 83.9 0.12 40%
cucumber 83.9 0.12 40%
spinach 530.2 0.23 49%
chayote 80.1 0.24 41%
tofu -84.2 0.83 34%
radishes 59.2 0.16 43%
brussel sprouts 421.0 0.42 50%
summer squash 139.0 0.19 45%
pumpkin seeds 553.3 5.59 19%
artichokes 354.7 0.47 49%
parsley 216.7 0.36 48%
asparagus 228.5 0.22 50%
arugula 23.7 0.25 45%
coconut meat -672.4 3.54 10%
celery 168.3 0.18 50%
broccoli 228.0 0.35 50%
okra 153.4 0.22 50%
soybeans (sprouted) 291.4 0.81 49%
cauliflower 146.2 0.25 50%
lettuce 55.9 0.15 50%
strawberries 68.5 0.32 49%
hazelnuts 74.7 6.29 10%
coconut milk -1236.2 2.30 9%
chives 8.4 0.30 48%
turnips 83.0 0.21 51%
chard 68.6 0.19 51%
chinese cabbage 175.3 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) 110 220
fat (g) 25 75
carbs (g) 0 70
energy (calories) 1400

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 June 11 2019 while his least nutrient-dense day is June 26 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)
Sticky Rice, Cooked in Unsalted Water 49
Hellman's & Best Foods, Real Mayonnaise 204
Onion, White, Yellow or Red, Raw 28
Black Pepper, Ground 1
Coconut Oil 81
Tuna, Canned, Light, Water Pack, No Salt, Drained 145
Fried Pork Rinds 326
Pork, Fresh, Belly, Raw 518
Curry Paste, Red 26
Onion, White, Yellow or Red, Raw 28
Eggplant, Raw 13
Sticky Rice, Cooked in Unsalted Water 73
Coconut, Dried, Shredded or Flaked, Unsweetened 99
Duck Eggs 259
Pork Fat 80
Sour Cream 85

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