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
11.0
Zinc : Copper
11.2
Potassium : Sodium
0.6
Calcium : Magnesium
3.7
Iron : Copper
15.2
Calcium : Phosphorus
0.8

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 25%
Omega-3 46%
Vitamin E 54%
Potassium 55%
Valine 55%
Leucine 57%
Magnesium 57%
Iron 58%
Lysine 58%
Methionine 63%
Isoleucine 64%
Manganese 73%
Threonine 75%
Cystine 97%
Vitamin B-6 93%
Riboflavin (B2) 129%
Vitamin C 165%
Vitamin A 164%
Selenium 140%
Copper 86%
Zinc 119%

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
turkey 26004.8 1.89 50%
beef brains 172.1 1.51 22%
headcheese -203.2 1.57 20%
lamb (lean) 3826.4 1.44 43%
whole egg 1067.1 1.43 30%
liver sausage -31.8 3.31 13%
lamb brains 311.2 1.54 27%
cream cheese -577.4 3.50 11%
bologna -1335.6 3.10 11%
sweetbread -1239.4 3.18 12%
ham -12.1 1.49 29%
liverwurst -334.0 3.26 16%
sour cream (light) -884.3 1.36 26%
liver pate -531.2 3.19 16%
meatballs -538.8 2.86 19%
goat cheese -333.2 2.64 21%
bratwurst -427.7 3.33 16%
feta cheese -215.5 2.64 22%
frankfurter -1191.2 2.90 17%
camembert -224.7 3.00 21%
ricotta -775.3 1.74 27%
brie -284.6 3.34 19%
pork stomach, cooked -62.9 1.57 32%
turkey -63.4 2.21 28%
pork loin 2175.2 1.93 41%
pork sausage -418.1 3.25 20%
greek yogurt -1.7 0.97 37%
beef sausage -821.6 3.32 18%
knackwurst -1633.5 3.07 16%
beef tripe -139.5 0.94 38%
rib eye fillet 2514.4 1.99 45%
salami -496.3 3.78 18%
beef rib eye steak 602.3 2.48 33%
roast beef 1267.0 2.19 38%
blue cheese -306.9 3.53 21%
chicken 871.4 2.19 36%
ground turkey 215.1 2.58 30%
muenster cheese -337.8 3.68 21%
egg yolk -1960.5 2.75 18%
monterey cheese -294.8 3.73 21%
pork ribs 1361.6 2.16 39%
rotisserie chicken back -159.3 2.12 32%
lamb liver 2450.4 1.68 48%
t-bone steak -413.5 2.94 26%
ground beef -177.1 2.48 30%
Poultry salad sandwich spread -273.7 2.00 33%
lamb leg 67.3 2.58 31%
lamb sweetbread 940.7 1.44 43%
edam cheese -302.8 3.57 23%
pork ribs -1336.5 3.61 18%
pork chops 3457.6 1.74 54%
colby -352.7 3.94 21%
swiss cheese -146.9 3.93 22%
sandwich spread, pork -539.9 2.35 30%
ground beef, 80/20 3.5 2.70 31%
rotisserie chicken thigh w. skin -444.5 2.26 31%
beef loin -98.9 2.78 30%
scrapple, pork -77.7 2.13 34%
limburger cheese -1696.3 3.27 19%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5822.5 1.43 47%
mackerel 195.9 3.05 14%
salmon 3888.9 1.56 52%
sardine 1333.3 2.08 38%
caviar 506.5 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 25.4 0.17 7%
olives -8.5 1.45 3%
alfalfa 73.8 0.23 19%
chicory greens 50.4 0.23 23%
escarole 73.2 0.19 24%
corn bran -357.9 2.24 12%
blackberries 105.6 0.43 27%
coriander 11.2 0.23 30%
avocado -2787.2 1.60 8%
raspberries 16.6 0.52 30%
beet greens 72.5 0.22 35%
eggplant -60.5 0.25 35%
banana pepper 230.1 0.27 36%
mustard greens 175.6 0.27 36%
collards 76.8 0.33 37%
jalapeno peppers -22.5 0.27 37%
tofu 112.7 0.83 34%
sauerkraut -46.0 0.19 39%
pickles -60.1 0.12 40%
cucumber -60.1 0.12 40%
zucchini 121.9 0.17 40%
red peppers 38.3 0.31 40%
chayote -98.6 0.24 41%
turnip greens 661.8 0.29 44%
radishes -28.0 0.16 43%
spinach 809.6 0.23 49%
summer squash 46.3 0.19 45%
arugula 19.7 0.25 45%
wheat bran 930.2 2.16 38%
coconut meat -3119.9 3.54 10%

macronutrients

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

protein

tammy’s protein intake is 1.3g/kg LBM or 79g/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 85
tammy 22% 1.30 79

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) 85 210
fat (g) 25 105
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 tammy’s food log based on the harder to find 50% of the essential nutrients. tammy’s most nutrient dense day is April 03 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)
Horizon Milk, milk, 1%, with vitamins A & D, organic 55
Sugar, Raw, Turbinado 16
Pizza Crust, Whole Wheat, Thin 318
Chicken noodle soup, ready-to-serve can, chunky style, reduced sodium 224
MacFarms, Macademia Nuts, Dry Roasted with Sea Salt 115
Nestle Health Science, protein shake mix, chocolate, Optifast, HP 200
Taco Bell, Taco 326
Peanut Butter Cookies, Homemade 192
Chicken Curry, Homemade 88
Maharajah's Choice, Pappadam, Plain 85

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

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