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
7.1
Zinc : Copper
27.2
Potassium : Sodium
1.3
Calcium : Magnesium
1.3
Iron : Copper
20.8
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
Vitamin E 40%
Calcium 41%
Copper 75%
Potassium 78%
Manganese 98%
Omega-3 98%
Magnesium 100%
Folate 109%
Vitamin K1 118%
Zinc 131%
Phosphorus 138%
Sodium 154%
Iron 176%

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 393.0 3.18 12%
beef brains 195.0 1.51 22%
lamb brains 212.6 1.54 27%
lamb liver 544.3 1.68 48%
whole egg -176.6 1.43 30%
egg yolk -320.8 2.75 18%
ground beef, 80/20 -1.6 2.70 31%
beef tripe -137.7 0.94 38%
pork stomach, cooked -188.7 1.57 32%
lamb sweetbread 29.1 1.44 43%
turkey liver 215.1 1.89 47%
veal liver 438.0 1.92 55%
lamb kidney 195.3 1.12 52%
lamb heart 122.6 1.61 48%
ground turkey -218.0 2.58 30%
beef kidney 186.7 1.57 52%
prok ears -270.8 1.66 35%
chicken liver 131.8 1.72 50%
beef liver 369.7 1.75 60%
beef rib eye steak -245.2 2.48 33%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1287.3 1.43 47%
mackerel 63.6 3.05 14%
sardine 269.4 2.08 38%
mollusks conch 558.5 1.30 54%
caviar 79.7 2.64 33%
trout 218.8 1.68 45%
herring 45.9 2.17 36%
salmon 335.7 1.56 52%
mussel 399.3 0.86 63%
anchovy 87.8 2.10 44%
sturgeon 21.1 1.35 49%
tuna 188.4 1.84 52%
flounder 143.7 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1493.2 5.46 15%
almond butter 1451.5 6.14 16%
endive 29.3 0.17 7%
avocado 245.4 1.60 8%
olives -1.1 1.45 3%
walnuts 1027.4 6.19 13%
almonds 1043.5 6.07 15%
alfalfa 26.8 0.23 19%
escarole 149.2 0.19 24%
edamame 784.9 1.21 41%
chicory greens 59.7 0.23 23%
blackberries 136.7 0.43 27%
collards 226.4 0.33 37%
coriander 9.0 0.23 30%
raspberries 46.5 0.52 30%
turnip greens 377.9 0.29 44%
banana pepper 128.9 0.27 36%
spinach 444.1 0.23 49%
beet greens 62.2 0.22 35%
eggplant 57.7 0.25 35%
mustard greens 108.4 0.27 36%
jalapeno peppers 118.6 0.27 37%
red peppers 161.1 0.31 40%
sauerkraut 87.8 0.19 39%
zucchini 128.0 0.17 40%
cucumber 52.1 0.12 40%
pickles 52.1 0.12 40%
chayote 80.3 0.24 41%
brussel sprouts 344.0 0.42 50%
radishes 51.5 0.16 43%
summer squash 120.8 0.19 45%
artichokes 243.7 0.47 49%
hazelnuts 195.5 6.29 10%
parsley 163.3 0.36 48%
asparagus 176.6 0.22 50%
broccoli 195.6 0.35 50%
celery 137.2 0.18 50%
arugula 18.7 0.25 45%
coconut meat -375.7 3.54 10%
cauliflower 116.8 0.25 50%
soybeans (sprouted) 175.1 0.81 49%
okra 82.5 0.22 50%
strawberries 58.7 0.32 49%
lettuce 37.6 0.15 50%
chard 63.6 0.19 51%
chives 6.6 0.30 48%
snap beans 244.0 0.15 58%
turnips 45.7 0.21 51%
chinese cabbage 113.3 0.12 54%
coconut milk -756.9 2.30 9%
kiwifruit 208.7 0.61 55%
portabella mushrooms 139.2 0.29 55%
kale 234.1 0.28 60%
boysenberries 102.9 0.50 54%
gooseberries 19.7 0.44 52%
rhubarb 65.3 0.21 55%
cabbage 80.7 0.23 55%
red cabbage 62.8 0.29 55%
apples -65.2 0.52 50%
carambola 30.6 0.31 56%
coconut cream -736.8 3.30 8%
sesame butter 63.4 5.86 21%

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) 25 100
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 June 05 2020 while his least nutrient-dense day is May 23 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)

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