Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Dinel 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.

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

supplements

The supplements listed below will provide Dinel 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
3.7
Zinc : Copper
9.9
Potassium : Sodium
0.9
Calcium : Magnesium
1.5
Iron : Copper
10.1
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 42%
Calcium 43%
Iron 55%
Manganese 63%
Vitamin E 66%
Magnesium 77%
Thiamin (B1) 82%
Folate 89%
Potassium 91%
Phosphorus 94%
Sodium 99%
Panto Acid (B5) 107%
Copper 124%

optimal foods for you

The foods listed below will provide Dinel 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).

Animal based foods

food name nutrient density energy density insulin load
cream cheese -107.6 3.50 11%
liver sausage -152.6 3.31 13%
sweetbread -354.6 3.18 12%
liverwurst -58.3 3.26 16%
egg yolk 4.9 2.75 18%
liver pate -106.7 3.19 16%
headcheese -104.6 1.57 20%
beef brains -63.5 1.51 22%
knackwurst -297.9 3.07 16%
frankfurter -272.8 2.90 17%
bologna -670.8 3.10 11%
brie -92.2 3.34 19%
pork sausage -91.2 3.25 20%
salami -124.5 3.78 18%
bratwurst -317.6 3.33 16%
camembert -74.4 3.00 21%
lamb -698.2 6.39 5%
feta cheese -68.1 2.64 22%
beef sausage -254.5 3.32 18%
goat cheese -137.2 2.64 21%
sour cream -823.6 1.98 13%
meatballs -325.0 2.86 19%
lamb brains -9.7 1.54 27%
blue cheese -92.6 3.53 21%
muenster cheese -132.9 3.68 21%
monterey cheese -128.2 3.73 21%
pork ribs -383.3 3.61 18%
colby -133.8 3.94 21%
chorizo -314.7 4.55 17%
cheddar cheese -214.4 4.10 20%
swiss cheese -120.0 3.93 22%
ham 14.5 1.49 29%
blood sausage -723.4 3.79 14%
gruyere cheese -121.2 4.13 22%
whole egg -15.5 1.43 30%
pepperoni -649.7 5.04 13%
turkey -52.5 2.21 28%
edam cheese -192.7 3.57 23%
sour cream (light) -349.3 1.36 26%
limburger cheese -573.8 3.27 19%
cream -1474.3 3.40 6%
gouda cheese -195.7 3.56 24%
lamb rib -540.2 3.61 19%
duck -717.6 3.37 18%
ricotta -398.1 1.74 27%
sandwich spread, pork -82.4 2.35 30%
ground beef, 80/20 -1.6 2.70 31%
t-bone steak -393.3 2.94 26%
pork stomach, cooked -208.7 1.57 32%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 59.8 3.05 14%
fish roe 1524.6 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1434.2 5.46 15%
olives -2.3 1.45 3%
endive 31.3 0.17 7%
avocado 178.9 1.60 8%
almond butter 700.2 6.14 16%
alfalfa 31.6 0.23 19%
almonds 591.6 6.07 15%
corn bran -324.0 2.24 12%
hazelnuts 100.0 6.29 10%
escarole 153.0 0.19 24%
chicory greens 52.3 0.23 23%
coconut meat -471.0 3.54 10%
flax seed -104.4 5.34 12%
blackberries 99.6 0.43 27%
coconut milk -959.7 2.30 9%
coriander 7.4 0.23 30%
raspberries 46.6 0.52 30%
peanut butter -46.0 5.90 18%
coconut cream -1158.7 3.30 8%
pili nuts -804.5 7.19 7%
eggplant 64.4 0.25 35%
banana pepper 151.7 0.27 36%
beet greens 49.3 0.22 35%
pine nuts -628.4 6.73 11%
sesame butter -115.0 5.86 21%
mustard greens 77.5 0.27 36%
collards 119.3 0.33 37%
jalapeno peppers 117.8 0.27 37%
wheat bran 459.2 2.16 38%
pecans -1043.2 6.91 6%
edamame 455.8 1.21 41%
tofu -54.0 0.83 34%
brazil nuts -959.7 6.59 9%
red peppers 200.1 0.31 40%
sauerkraut 67.3 0.19 39%

macronutrients

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

macro targets

While Dinel’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) 70 165
fat (g) 20 120
carbs (g) 0 60
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.

net carbs, insulin load, insulinogenic calories

Dinel’s food diary indicates she is eating 923 calories per day with an insulin load of 86g/day and with 37% 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 Dinel’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
Dinel 37% 86 42

daily nutrient score

The chart below shows a comparison of the nutrient density of Dinel’s food log based on the harder to find 50% of the essential nutrients. Dinel’s most nutrient dense day is November 18 2019 while her least nutrient-dense day is November 12 2019.

best and worst days

Dinel’s food diary for the best and worst days are shown below for comparison. Dinel 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