Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Glenys 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 Glenys ’s 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
10.3
Zinc : Copper
9.3
Potassium : Sodium
0.7
Calcium : Magnesium
0.8
Iron : Copper
8.0
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Glenys ’s 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: hypothyroidism, insomnia.

nutrient % DRI prioritize
Vitamin D 12%
Calcium 20%
Manganese 25%
Iron 32%
Potassium 53%
Folate 62%
Magnesium 64%
Sodium 66%
Panto Acid (B5) 73%
Thiamin (B1) 75%
Phosphorus 81%
Vitamin E 84%
Copper 90%
Vitamin B-12 201%
Vitamin B-6 95%
Niacin (B3) 163%
Vitamin C 140%
Vitamin A 128%
Selenium 205%
Zinc 103%

optimal foods for you

The foods listed below will provide Glenys with the nutrients that she is currently not getting in large amounts while also aligning with her goal of therapeutic ketosis . 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
lamb -2289.6 6.39 5%
liver sausage 399.4 3.31 13%
cream cheese -299.0 3.50 11%
sweetbread -508.8 3.18 12%
cream -4366.8 3.40 6%
bologna -1784.9 3.10 11%
liverwurst 105.7 3.26 16%
sour cream -2361.9 1.98 13%
liver pate -171.1 3.19 16%
knackwurst -886.9 3.07 16%
butter -6318.7 7.18 2%
blood sausage -1639.1 3.79 14%
frankfurter -655.3 2.90 17%
pepperoni -1733.0 5.04 13%
bratwurst -804.9 3.33 16%
egg yolk -496.0 2.75 18%
beef sausage -592.8 3.32 18%
salami -325.6 3.78 18%
headcheese -272.8 1.57 20%
pork ribs -943.1 3.61 18%
brie -245.5 3.34 19%
chorizo -949.2 4.55 17%
meatballs -837.6 2.86 19%
pork sausage -250.3 3.25 20%
beef brains 54.5 1.51 22%
camembert -206.4 3.00 21%
duck -1695.2 3.37 18%
muenster cheese -317.7 3.68 21%
monterey cheese -305.0 3.73 21%
goat cheese -303.1 2.64 21%
lamb rib -1081.6 3.61 19%
cheddar cheese -514.3 4.10 20%
blue cheese -256.2 3.53 21%
colby -322.8 3.94 21%
feta cheese -165.2 2.64 22%
limburger cheese -1623.4 3.27 19%
swiss cheese -255.5 3.93 22%
gruyere cheese -291.0 4.13 22%
edam cheese -458.3 3.57 23%
gouda cheese -463.6 3.56 24%
lamb brains 16.3 1.54 27%
kielbasa -5496.5 3.25 15%
t-bone steak -656.0 2.94 26%
ricotta -939.7 1.74 27%
turkey -92.5 2.21 28%
sour cream (light) -1327.0 1.36 26%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 68.9 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
olives -14.9 1.45 3%
endive 55.4 0.17 7%
avocado -525.4 1.60 8%
brazil nuts 273.8 6.59 9%
corn bran -514.2 2.24 12%
coconut meat -1214.0 3.54 10%
coconut milk -2348.9 2.30 9%
hazelnuts -259.5 6.29 10%
flax seed -105.3 5.34 12%
pili nuts -2082.5 7.19 7%
sunflower seeds 1290.8 5.46 15%
coconut cream -3005.6 3.30 8%
pecans -2932.3 6.91 6%
sesame seeds -1529.1 6.31 10%
macadamia nuts -3815.3 7.18 6%
alfalfa 74.6 0.23 19%
pine nuts -2062.8 6.73 11%
almonds -988.0 6.07 15%
chicory greens 97.4 0.23 23%
walnuts -2549.3 6.19 13%
peanut butter -228.6 5.90 18%
pumpkin seeds -137.0 5.59 19%
escarole 242.5 0.19 24%
almond butter -1923.6 6.14 16%
sesame butter 99.9 5.86 21%
butternuts -2171.7 6.12 17%
blackberries 118.9 0.43 27%
peanuts -2397.5 5.99 18%
coriander 16.2 0.23 30%

macronutrients

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

macro targets

While Glenys ’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 70
fat (g) 150 150
carbs (g) 0 150
energy (calories) 1850

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

Glenys ’s food diary indicates she is eating 1454 calories per day with an insulin load of 59g/day and with 16% 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 Glenys ’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
Glenys 16% 59 14

daily nutrient score

The chart below shows a comparison of the nutrient density of Glenys ’s food log based on the harder to find 50% of the essential nutrients. Glenys ’s most nutrient dense day is April 16 2019 while her least nutrient-dense day is April 17 2019.

best and worst days

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