Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he 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 his 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
4.8
Zinc : Copper
14.4
Potassium : Sodium
2.0
Calcium : Magnesium
2.0
Iron : Copper
14.5
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his 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: inflammation, insomnia, sleep apnea.

nutrient % DRI prioritize
Vitamin D 7%
Calcium 24%
Vitamin E 24%
Leucine 36%
Magnesium 37%
Potassium 38%
Valine 38%
Methionine 40%
Isoleucine 42%
Folate 44%
Vitamin A 44%
Lysine 45%
Vitamin C 46%
Omega-3 48%
Cystine 53%
Vitamin B12 83%
Vitamin B6 74%
Vitamin B3 (Niacin) 77%
Vitamin B2 (Riboflavin) 104%
Vitamin B1 (Thiamin) 58%
Selenium 67%
Manganese 68%
Copper 51%
Zinc 47%

optimal foods for you

The foods listed below will provide he 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
turkey 20983.2 1.89 50%
beef brains 270.1 1.51 22%
headcheese -285.6 1.57 20%
liver sausage 212.2 3.31 13%
lamb brains 391.4 1.54 27%
lamb (lean) 3502.8 1.44 43%
whole egg 735.5 1.43 30%
cream cheese -598.4 3.50 11%
sweetbread -1252.7 3.18 12%
ham 7.3 1.49 29%
liverwurst -268.2 3.26 16%
liver pate -543.8 3.19 16%
bologna -1802.1 3.10 11%
feta cheese -236.8 2.64 22%
goat cheese -404.0 2.64 21%
bratwurst -598.3 3.33 16%
meatballs -736.0 2.86 19%
sour cream (light) -1259.8 1.36 26%
camembert -258.2 3.00 21%
frankfurter -1246.4 2.90 17%
brie -317.4 3.34 19%
turkey -91.0 2.21 28%
ricotta -1017.9 1.74 27%
pork loin 2122.2 1.93 41%
pork sausage -423.1 3.25 20%
pork stomach, cooked -202.4 1.57 32%
greek yogurt -2.5 0.97 37%
knackwurst -1622.9 3.07 16%
beef sausage -911.1 3.32 18%
lamb liver 3001.1 1.68 48%
beef tripe -229.7 0.94 38%
salami -520.8 3.78 18%
blue cheese -350.4 3.53 21%
muenster cheese -400.0 3.68 21%
monterey cheese -353.7 3.73 21%
egg yolk -2093.4 2.75 18%
ground turkey 25.8 2.58 30%
pork ribs 1327.1 2.16 39%
beef rib eye steak 346.9 2.48 33%
roast beef 949.1 2.19 38%
rib eye fillet 2048.5 1.99 45%
rotisserie chicken back -318.2 2.12 32%
Poultry salad sandwich spread -318.8 2.00 33%
pork chops 3515.6 1.74 54%
ground beef -318.3 2.48 30%
sandwich spread, pork -548.6 2.35 30%
pork ribs -1414.8 3.61 18%
ground beef, 80/20 2.7 2.70 31%
edam cheese -400.0 3.57 23%
lamb leg -82.4 2.58 31%
t-bone steak -645.0 2.94 26%
colby -410.8 3.94 21%
swiss cheese -202.9 3.93 22%
roast ham 770.2 1.78 41%
lamb sweetbread 745.7 1.44 43%
rotisserie chicken thigh w. skin -552.8 2.26 31%
scrapple, pork -112.1 2.13 34%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5953.8 1.43 47%
mackerel 181.8 3.05 14%
salmon 3755.6 1.56 52%
sardine 1266.9 2.08 38%
caviar 527.0 2.64 33%
herring 248.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 38.0 0.17 7%
olives -14.1 1.45 3%
alfalfa 85.4 0.23 19%
chicory greens 68.1 0.23 23%
escarole 130.2 0.19 24%
corn bran -558.4 2.24 12%
blackberries 90.2 0.43 27%
avocado -2583.4 1.60 8%
coriander 14.0 0.23 30%
raspberries -11.4 0.52 30%
beet greens 86.3 0.22 35%
banana pepper 294.3 0.27 36%
eggplant -32.0 0.25 35%
mustard greens 190.1 0.27 36%
collards 103.2 0.33 37%
jalapeno peppers 11.0 0.27 37%
sauerkraut -13.9 0.19 39%
tofu -32.3 0.83 34%
pickles -25.2 0.12 40%
cucumber -25.2 0.12 40%
zucchini 178.1 0.17 40%
red peppers 136.0 0.31 40%
chayote -62.9 0.24 41%
turnip greens 669.4 0.29 44%
radishes 0.1 0.16 43%
spinach 912.9 0.23 49%
summer squash 101.1 0.19 45%
wheat bran 1216.8 2.16 38%
arugula 24.9 0.25 45%
edamame 395.1 1.21 41%
coconut meat -3156.5 3.54 10%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his 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) 100 235
fat (g) 30 115
carbs (g) 0 75
energy (calories) 1750

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 his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is July 21 2020 while his least nutrient-dense day is July 19 2020.

best and worst days

His food diary for the best and worst days are shown below for comparison. he 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