Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carrie get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management with a low insulin load diet and being vegan.

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 Carrie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Carrie with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
2.0
Zinc : Copper
5.9
Potassium : Sodium
1.7
Calcium : Magnesium
4.7
Iron : Copper
24.7
Calcium : Phosphorus
1.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Carrie’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 83%
Phosphorus 121%
Methionine 140%
Potassium 148%
Vitamin D 153%
Magnesium 163%
Lysine 168%
Zinc 175%
Selenium 194%
Leucine 196%
Valine 196%
Histidine 235%
Vitamin E 235%

optimal foods for you

The foods listed below will provide Carrie with the nutrients that she is currently not getting in large amounts while also aligning with her goal of diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Plant based foods

food name nutrient density energy density insulin load
olives -5.3 1.45 3%
endive 12.7 0.17 7%
corn bran -217.0 2.24 12%
avocado -1993.1 1.60 8%
alfalfa 48.9 0.23 19%
chicory greens 17.4 0.23 23%
coconut meat -2199.7 3.54 10%
hazelnuts -965.7 6.29 10%
blackberries 73.6 0.43 27%
coconut milk -4291.0 2.30 9%
brazil nuts -1532.2 6.59 9%
coriander 5.7 0.23 30%
raspberries 14.7 0.52 30%
peanut butter -71.4 5.90 18%
flax seed -3103.2 5.34 12%
pumpkin seeds -866.3 5.59 19%
sesame butter -343.5 5.86 21%
beet greens 26.6 0.22 35%
eggplant -33.9 0.25 35%
coconut cream -5748.3 3.30 8%
tofu 132.7 0.83 34%
banana pepper 106.1 0.27 36%
mustard greens 91.1 0.27 36%
sesame seeds -3922.7 6.31 10%
collards -64.7 0.33 37%
jalapeno peppers -71.3 0.27 37%
sauerkraut -44.1 0.19 39%
almonds -3179.9 6.07 15%
pili nuts -4942.5 7.19 7%
pickles -42.6 0.12 40%
cucumber -42.6 0.12 40%
wheat bran 764.3 2.16 38%
zucchini 41.9 0.17 40%
walnuts -4044.2 6.19 13%
butternuts -3200.1 6.12 17%
red peppers -91.1 0.31 40%
chayote -106.8 0.24 41%
pecans -5764.1 6.91 6%
radishes -23.1 0.16 43%
turnip greens 376.3 0.29 44%
natto -40.5 2.11 39%
edamame -133.4 1.21 41%
pine nuts -5198.9 6.73 11%
summer squash 7.6 0.19 45%
peanuts -4290.4 5.99 18%
arugula 12.9 0.25 45%
pistachio nuts -3582.7 5.69 22%
spinach 414.6 0.23 49%
almond butter -5391.3 6.14 16%
parsley 87.2 0.36 48%
chives 3.3 0.30 48%
macadamia nuts -7992.2 7.18 6%
artichokes 223.1 0.47 49%
asparagus 159.2 0.22 50%
lettuce 15.5 0.15 50%
celery -18.6 0.18 50%
strawberries -250.6 0.32 49%
okra 16.9 0.22 50%
cauliflower 51.8 0.25 50%
brussel sprouts -43.1 0.42 50%
soybeans (sprouted) 116.3 0.81 49%
broccoli 76.8 0.35 50%
chard 44.2 0.19 51%
turnips -36.7 0.21 51%
cashews -3738.0 5.80 26%
coconut -2482.5 4.43 34%
gooseberries -16.7 0.44 52%
chinese cabbage 89.0 0.12 54%
portabella mushrooms 266.0 0.29 55%
passion fruit -199.8 0.97 52%
boysenberries -8.6 0.50 54%
rhubarb 61.8 0.21 55%
red cabbage -41.1 0.29 55%
cabbage -33.3 0.23 55%
carambola -173.8 0.31 56%
hummus -2537.4 1.77 45%
kiwifruit -493.0 0.61 55%
gingko nuts -944.9 1.11 52%
shiitake mushroom 67.0 0.39 58%
blueberries -293.9 0.57 56%
snap beans -84.7 0.15 58%
lupin seeds -172.4 3.71 51%
kale 41.9 0.28 60%
miso -2263.5 1.98 49%
turnips -138.8 0.22 61%
watermelon -311.2 0.30 60%
cherries -75.8 0.50 61%
yeast extract spread 43.5 1.85 59%
watercress 61.4 0.11 65%
white mushroom 65.0 0.22 65%
onions -17.6 0.32 65%
carrots -136.5 0.41 64%
peas -28.4 0.42 65%
coconut water -23.9 0.19 66%

macronutrients

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

protein

Carrie’s protein intake is 1.9g/kg LBM or 89g/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 Carrie’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 19
RDI/sedentary ~11% 0.8 38
typical ~16% 1.2 56
minimum nutrient optimiser ~24% 1.8 65
Carrie 25% 1.89 89

macro targets

While Carrie’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) 65 150
fat (g) 20 115
carbs (g) 0 60
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.

net carbs, insulin load, insulinogenic calories

Carrie’s food diary indicates she is eating 1534 calories per day with an insulin load of 83g/day and with 22% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Carrie’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average optimiser 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Carrie 22% 83 33

daily nutrient score

The chart below shows a comparison of the nutrient density of Carrie’s food log based on the harder to find 50% of the essential nutrients. Carrie’s most nutrient dense day is January 21 2018 while her least nutrient-dense day is December 14 2017.

best and worst days

Carrie’s food diary for the best and worst days are shown below for comparison. Carrie 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)
Lemon Juice, Fresh 5
Organic Traditions, Amla Berry Powder 15
Avocados, Raw, All Commercial Varieties 224
Bragg, Nutritional Yeast Seasoning 40
Arugula, Raw 10
Coffee, Prepared From Grounds 12
Nordic Naturals, Algae Omega 30
Jeff's Naturals, Whole Castelvetrano Olives 100
Hemp Milk, Plain or Original, Unsweetened 70
Turmeric, Ground 5
Now, Whole Psyllium Husks 35
Kuli Kuli Inc., Pure Moringa Vegetable Powder 105
Spinach, Raw 35
Roasted Nori Sheet 50
Chia Seeds 49
Tofu, Raw, Not Silken, Cooked, Extra Firm 283
Natto 92
Olive Oil 119
Good Karma, Unsweetened Flax Milk 25
Broccoli Seeds, Sprouted, Raw 48
Endive, Curly, Raw 87
Curry Powder 20
Coriander Leaf, Fresh 4
Bubbies, Kosher Dill Pickles 6

Worst Day

food name energy (kcal)
Kale, Raw 25
Collards, Raw 13
Organic Girl, Super Greens 12
Broccoli Seeds, Sprouted, Raw 16
Lemon Juice, Fresh 5
Sunwarrior, Plant-based Protein, Chocolate 150
Feel Good Organics, Amla Powder 15
Avocados, Raw, All Commercial Varieties 104
Flax Seeds, Not Fortified 56
Good Karma, Unsweetened Flax Milk 25
Brami, Lupini Snack, Sea Salt 180
NOW, Psyllium Husk Powder 23
Turmeric, Ground 5
Hemp Milk, Plain or Original, Unsweetened 70
Jeff's Naturals, Whole Castelvetrano Olives 100
Nordic Naturals, Algae Omega 30
Coffee, Prepared From Grounds 6
Macadamia Nuts, Roasted, Salted 148
Olive Oil 358
Blackberries, Fresh 13
Arugula, Raw 10
Bragg, Nutritional Yeast Seasoning 80
Broccoli, Raw 93
Broccoli Seeds, Sprouted, Raw 16

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)

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