Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help tammy get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 tammy’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
11.3
Zinc : Copper
12.6
Potassium : Sodium
0.6
Calcium : Magnesium
3.5
Iron : Copper
15.5
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that tammy’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: dyslipedimia, inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 23%
Omega-3 50%
Vitamin E 54%
Iron 55%
Potassium 57%
Magnesium 58%
Valine 60%
Leucine 62%
Vitamin K1 64%
Lysine 65%
Manganese 66%
Isoleucine 69%
Methionine 69%
Cystine 107%
Vitamin B-6 99%
Riboflavin (B2) 132%
Vitamin C 92%
Vitamin A 102%
Selenium 150%
Copper 81%
Zinc 126%

optimal foods for you

The foods listed below will provide tammy with the nutrients that she is currently not getting in large amounts while also aligning with her 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
lamb liver 19.8 1.68 48%
lamb kidney 18.6 1.12 52%
chicken liver 18.5 1.72 50%
veal liver 19.8 1.92 55%
pork liver 20.1 1.65 59%
beef liver 20.2 1.75 60%
turkey liver 15.9 1.89 47%
beef kidney 15.3 1.57 52%
lamb heart 13.4 1.61 48%
beef roast 13.8 1.78 48%
whole egg 7.6 1.43 30%
rib eye fillet 12.7 1.99 45%
porterhouse steak (fat trimmed) 13.0 1.45 50%
bison 14.4 1.71 53%
turkey heart 12.4 1.74 47%
roast beef 10.4 2.19 38%
pork chops 14.0 1.74 54%
lamb brains 5.6 1.54 27%
lamb sweetbread 10.1 1.44 43%
chicken drumstick 11.4 1.49 47%
ground pork 13.7 1.85 54%
sirloin steak (lean) 14.0 1.77 57%
lamb (lean) 9.3 1.44 43%
roast pork 9.6 1.99 41%
chicken breast 14.3 1.48 60%
pork loin 9.5 1.93 41%
pork shoulder 13.4 1.62 56%
pork ribs 9.3 2.16 39%
chuck steak 12.5 1.94 51%
leg ham 13.2 1.65 56%
pork (lean) 10.0 2.09 44%
lamb lungs 12.0 0.95 58%
lamb shank 10.9 1.96 48%
ground beef (lean) 13.1 1.44 60%
beef tripe 10.9 1.03 55%
beef heart 11.3 1.79 52%
veal loin 10.0 1.75 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 19.0 1.43 47%
salmon 18.2 1.56 52%
trout 15.8 1.68 45%
flounder 17.1 0.86 57%
sturgeon 14.8 1.35 49%
anchovy 14.6 2.10 44%
crab 19.8 0.83 71%
halibut 18.6 1.11 66%
tuna 15.8 1.84 52%
rockfish 18.3 1.09 66%
crayfish 17.9 0.82 67%
lobster 19.1 0.89 71%
sardine 11.5 2.08 38%
pollock 18.7 1.11 69%
herring 10.5 2.17 36%
caviar 10.3 2.64 33%
perch 15.5 0.96 62%
mussel 15.0 0.86 63%
whiting 16.3 1.16 66%
mackerel 4.3 3.05 14%
haddock 16.8 1.16 71%
white fish 16.5 1.08 70%
shrimp 16.1 1.19 69%
octopus 17.6 1.64 71%
oysters 12.8 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
endive 14.7 0.17 7%
spinach 26.2 0.23 49%
chicory greens 17.4 0.23 23%
coriander 17.7 0.23 30%
beet greens 18.0 0.22 35%
turnip greens 20.8 0.29 44%
watercress 26.0 0.11 65%
chard 21.0 0.19 51%
alfalfa 11.7 0.23 19%
mustard greens 15.0 0.27 36%
escarole 10.4 0.19 24%
asparagus 17.3 0.22 50%
lettuce 16.4 0.15 50%
chinese cabbage 17.5 0.12 54%
chives 16.2 0.30 48%
seaweed (laver) 25.5 0.35 80%
zucchini 11.9 0.17 40%
parsley 14.1 0.36 48%
collards 10.3 0.33 37%
arugula 11.3 0.25 45%
banana pepper 8.3 0.27 36%
spirulina 18.1 0.26 70%
kale 14.9 0.28 60%
broccoli 12.1 0.35 50%
portabella mushrooms 13.1 0.29 55%
wheat bran 11.4 2.16 38%
summer squash 8.5 0.19 45%
blackberries 3.6 0.43 27%
olives -2.1 1.45 3%
okra 9.4 0.22 50%
white mushroom 13.4 0.22 65%
jalapeno peppers 5.2 0.27 37%
cauliflower 9.0 0.25 50%
amaranth leaves 19.3 0.21 86%
red peppers 5.6 0.31 40%
sauerkraut 4.5 0.19 39%
brussel sprouts 7.8 0.42 50%

macronutrients

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

protein

tammy’s protein intake is 1.2g/kg LBM or 74g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how tammy’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 24
RDI/sedentary ~11% 0.8 49
typical ~16% 1.2 73
minimum nutrient optimiser ~24% 1.8 110
tammy 21% 1.21 74

macro targets

While tammy’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) 110 210
fat (g) 25 115
carbs (g) 0 115
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 tammy’s food log based on the harder to find 50% of the essential nutrients. tammy’s most nutrient dense day is April 06 2018 while her least nutrient-dense day is April 05 2018.

best and worst days

tammy’s food diary for the best and worst days are shown below for comparison. tammy 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)
Ham and Egg Sandwich 294
Nestle Health Science, shake, french vanilla, Optifast, 800 160
Pineapple, Fresh 28
Taco, hard corn shell, with meat and cheese 523
FreeBird, Chicken Breast, Raw, Skinless, Boneless, Organic 90
Peanut Butter, Natural, Unsalted 188
Banana, Fresh 105

Worst Day

food name energy (kcal)
Whole Wheat Bread, Store Bought 91
Coffee Creamer, Powder 10
Coffee, Prepared From Grounds 6
Scrambled Egg, Plain 188
Bob Evans, sausage link, breakfast, Bob Evans 330
Jelly, reduced sugar 24
Baked potato, with sour cream, skin eaten 483
Pizza Hut, fried chicken wing, honey bbq, boneless 460

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes