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).

supplements

The supplements listed below will provide he 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
3.8
Zinc : Copper
23.7
Potassium : Sodium
2.1
Calcium : Magnesium
0.6
Iron : Copper
11.9
Calcium : Phosphorus
0.8

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: insomnia.

nutrient % DRI prioritize
Sodium 28%
Manganese 31%
Vitamin E 34%
Omega-3 40%
Thiamin (B1) 40%
Folate 51%
Calcium 56%
Copper 56%
Phosphorus 61%
Potassium 62%
Iron 66%
Vitamin B6 68%
Niacin (B3) 76%
Vitamin B-12 201%
Vitamin A 365%
Zinc 88%
Magnesium 176%

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
veal liver 12.6 1.92 55%
lamb liver 10.4 1.68 48%
turkey liver 10.4 1.89 47%
chicken liver 10.1 1.72 50%
beef liver 11.3 1.75 60%
pork liver 8.9 1.65 59%
lamb kidney 5.7 1.12 52%
liver sausage 2.0 3.31 13%
beef brains 1.3 1.51 22%
turkey heart 4.9 1.74 47%
liverwurst 1.2 3.26 16%
lamb brains 1.0 1.54 27%
ham 0.7 1.49 29%
sweetbread -0.3 3.18 12%
beef kidney 3.6 1.57 52%
beef roast 2.7 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
oysters 6.6 1.02 59%
mollusks conch 5.8 1.30 54%
crab 6.8 0.83 71%
caviar 2.9 2.64 33%
fish roe 3.6 1.43 47%
mackerel 0.2 3.05 14%
mussel 4.9 0.86 63%
tuna 4.1 1.84 52%
salmon 3.6 1.56 52%
herring 2.0 2.17 36%
crayfish 4.4 0.82 67%
anchovy 2.3 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
endive 11.9 0.17 7%
chicory greens 13.7 0.23 23%
coriander 14.4 0.23 30%
spinach 14.9 0.23 49%
beet greens 11.7 0.22 35%
escarole 9.1 0.19 24%
asparagus 12.1 0.22 50%
mustard greens 10.0 0.27 36%
chard 11.5 0.19 51%
lettuce 10.5 0.15 50%
parsley 10.3 0.36 48%
alfalfa 6.2 0.23 19%
chives 10.2 0.30 48%
turnip greens 9.5 0.29 44%
watercress 12.2 0.11 65%
okra 9.5 0.22 50%
arugula 8.9 0.25 45%
chinese cabbage 9.8 0.12 54%
wheat bran 9.4 2.16 38%
red peppers 7.9 0.31 40%
banana pepper 7.2 0.27 36%
collards 7.3 0.33 37%
jalapeno peppers 6.6 0.27 37%
zucchini 6.9 0.17 40%
broccoli 8.2 0.35 50%
amaranth leaves 12.7 0.21 86%
seaweed (laver) 11.7 0.35 80%
kale 8.7 0.28 60%
summer squash 6.5 0.19 45%
celery 6.5 0.18 50%
sauerkraut 4.8 0.19 39%
eggplant 4.3 0.25 35%
portabella mushrooms 7.0 0.29 55%
blackberries 3.2 0.43 27%
radicchio 8.3 0.23 68%
radishes 4.3 0.16 43%
chayote 4.0 0.24 41%
white mushroom 7.3 0.22 65%
brussel sprouts 5.3 0.42 50%
cauliflower 5.2 0.25 50%
artichokes 4.8 0.47 49%
avocado 0.0 1.60 8%
spirulina 7.3 0.26 70%
cucumber 2.9 0.12 40%
pickles 2.9 0.12 40%
shiitake mushroom 5.6 0.39 58%
olives -1.0 1.45 3%
yeast extract spread 7.0 1.85 59%
winter squash 7.1 0.40 69%
raspberries 1.5 0.52 30%
butternut squash 7.7 0.45 75%
snap beans 4.8 0.15 58%
cabbage 4.4 0.23 55%
edamame 3.0 1.21 41%
seaweed (wakame) 7.6 0.45 79%
mung beans 6.5 0.19 74%
onions 5.2 0.32 65%
pumpkin 6.5 0.20 76%
red cabbage 3.7 0.29 55%
turnips 3.0 0.21 51%
carrots 4.8 0.41 64%
soybeans (sprouted) 3.1 0.81 49%
sunflower seeds 2.3 5.46 15%
peas 4.6 0.42 65%
corn bran -1.5 2.24 12%
flax seed 0.9 5.34 12%
hazelnuts 1.5 6.29 10%
strawberries 1.3 0.32 49%
coconut milk -2.5 2.30 9%
boysenberries 2.1 0.50 54%
tofu -0.3 0.83 34%

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) 100 215
fat (g) 20 115
carbs (g) 0 105
energy (calories) 1600

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 December 09 2018 while his least nutrient-dense day is November 08 2018.

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)
Coffee, Prepared From Grounds 7
Eggs, Cooked 260
Sausage, Polish, pork and beef, smoked 181
Beef Steak, Rib Eye, Visible Fat Eaten 125
Mushrooms, Cooked from Fresh 50
Farmdale Fresh, Double Cream 169
Mixed Vegetables, Broccoli, Cauliflower and Carrots 24

Worst Day

food name energy (kcal)
streaky bacon 219
Cheddar Cheese, Natural 109
Eggs, Cooked 205
Butter, Salted 102
Coffee, Prepared From Grounds 4

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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