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
5.5
Zinc : Copper
22.9
Potassium : Sodium
2.0
Calcium : Magnesium
0.6
Iron : Copper
11.2
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 29%
Manganese 33%
Omega-3 39%
Thiamin (B1) 41%
Vitamin E 43%
Folate 48%
Calcium 56%
Copper 58%
Phosphorus 61%
Potassium 61%
Iron 64%
Vitamin B6 67%
Niacin (B3) 75%
Vitamin B-12 185%
Vitamin A 318%
Zinc 88%
Magnesium 185%

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
beef brains 264.2 1.51 22%
lamb liver 1651.8 1.68 48%
liver sausage 192.5 3.31 13%
lamb brains 244.1 1.54 27%
sweetbread -44.9 3.18 12%
headcheese -190.1 1.57 20%
liverwurst 33.9 3.26 16%
cream cheese -186.8 3.50 11%
ham 1.4 1.49 29%
liver pate -171.5 3.19 16%
feta cheese -108.9 2.64 22%
veal liver 1501.8 1.92 55%
goat cheese -191.2 2.64 21%
camembert -144.9 3.00 21%
turkey -73.7 2.21 28%
frankfurter -457.3 2.90 17%
greek yogurt -2.5 0.97 37%
pork sausage -158.7 3.25 20%
brie -164.6 3.34 19%
turkey liver 807.6 1.89 47%
beef sausage -362.6 3.32 18%
knackwurst -589.9 3.07 16%
salami -207.0 3.78 18%
meatballs -510.7 2.86 19%
beef tripe -185.1 0.94 38%
pork stomach, cooked -275.6 1.57 32%
beef liver 1324.1 1.75 60%
blue cheese -182.8 3.53 21%
lamb kidney 640.7 1.12 52%
muenster cheese -212.4 3.68 21%
ground beef, 80/20 -0.9 2.70 31%
monterey cheese -203.7 3.73 21%
sandwich spread, pork -166.4 2.35 30%
whole egg -533.6 1.43 30%
Poultry salad sandwich spread -146.1 2.00 33%
bratwurst -616.4 3.33 16%
scrapple, pork -88.5 2.13 34%
ricotta -696.8 1.74 27%
colby -216.7 3.94 21%
swiss cheese -159.1 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1667.7 1.43 47%
mackerel 46.4 3.05 14%
caviar 307.5 2.64 33%
sardine 298.0 2.08 38%
mollusks conch 904.1 1.30 54%
herring 91.5 2.17 36%
salmon 685.0 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 37.3 0.17 7%
olives -7.5 1.45 3%
alfalfa 52.5 0.23 19%
avocado -221.9 1.60 8%
escarole 154.4 0.19 24%
chicory greens 66.2 0.23 23%
blackberries 99.8 0.43 27%
coriander 11.0 0.23 30%
raspberries 11.5 0.52 30%
corn bran -372.0 2.24 12%
sunflower seeds 966.8 5.46 15%
banana pepper 188.5 0.27 36%
collards 264.8 0.33 37%
wheat bran 1003.8 2.16 38%
beet greens 76.2 0.22 35%
edamame 766.9 1.21 41%
eggplant 40.0 0.25 35%
mustard greens 130.0 0.27 36%
jalapeno peppers 160.6 0.27 37%
flax seed 576.3 5.34 12%
red peppers 254.2 0.31 40%
zucchini 174.0 0.17 40%
sauerkraut 70.1 0.19 39%
turnip greens 401.5 0.29 44%
spinach 583.1 0.23 49%
cucumber 35.3 0.12 40%
pickles 35.3 0.12 40%
chayote 61.9 0.24 41%
tofu -85.7 0.83 34%
radishes 36.7 0.16 43%
summer squash 151.7 0.19 45%
pumpkin seeds 611.4 5.59 19%
almonds 461.8 6.07 15%
arugula 19.2 0.25 45%
parsley 196.8 0.36 48%
asparagus 223.5 0.22 50%
artichokes 271.2 0.47 49%
coconut meat -848.9 3.54 10%
walnuts 326.6 6.19 13%
brussel sprouts 230.7 0.42 50%
almond butter 422.7 6.14 16%
okra 151.5 0.22 50%
celery 107.6 0.18 50%
lettuce 47.2 0.15 50%
broccoli 166.4 0.35 50%
cauliflower 105.1 0.25 50%
chives 7.7 0.30 48%

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) 155 215
fat (g) 20 150
carbs (g) 0 85
energy (calories) 2300

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 October 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 11
Rye Bread 65
Eggs, Cooked 68
Cheddar Cheese, Natural 61
Butter, Salted 102
Sausage, Beef, Fresh 431
Marie Callender's Herb Roasted Chicken 92
McCain, Roast Veg, Classic 55
Spinach, Cooked from Fresh 41

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

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