Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Robin get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Robin’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
Zinc : Copper
Potassium : Sodium
Calcium : Magnesium
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Robin’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: asthma, depression, dyslipedimia, fatigue, hypertension, inflammation, insomnia, headaches, fibromyalgia, sleep apnea.

nutrient % DRI prioritize
Iron 25%
Vitamin D 47%
Calcium 54%
Phosphorus 61%
Potassium 77%
Valine 78%
Leucine 81%
Manganese 81%
Methionine 93%
Isoleucine 98%
Cystine 103%
Lysine 103%
Threonine 106%
Omega-3 226%
Folate 173%
Vitamin B3 (Niacin) 497%
Selenium 263%
Copper 122%
Zinc 175%
Magnesium 134%

optimal foods for you

The foods listed below will provide Robin with the nutrients that she is currently not getting in large amounts while also aligning with her 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 142.3 1.51 22%
headcheese -222.0 1.57 20%
liver sausage -222.9 3.31 13%
lamb brains 311.7 1.54 27%
sweetbread -1237.8 3.18 12%
liver pate -538.7 3.19 16%
liverwurst -504.3 3.26 16%
beef tripe -113.4 0.94 38%
lamb sweetbread 934.3 1.44 43%
lamb liver 2162.1 1.68 48%
lamb heart 1629.0 1.61 48%
lamb kidney 1815.3 1.12 52%
blood sausage -3095.3 3.79 14%
beef kidney 1584.4 1.57 52%
turkey liver 931.4 1.89 47%
chicken liver 1170.1 1.72 50%
beef heart 1434.4 1.79 52%
beef tripe 988.0 1.03 55%
turkey heart 261.8 1.74 47%
veal liver 2174.0 1.92 55%
pork liver 2180.6 1.65 59%
beef liver 2186.3 1.75 60%
lamb lungs 293.4 0.95 58%
turkey gizzard 380.2 1.55 57%


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

macro targets

While Robin’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) 80 165
fat (g) 20 85
carbs (g) 0 45
energy (calories) 1250

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 Robin’s food log based on the harder to find 50% of the essential nutrients. Robin’s most nutrient dense day is January 05 2019 while her least nutrient-dense day is January 04 2019.

best and worst days

Robin’s food diary for the best and worst days are shown below for comparison. Robin 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)
NOW Ultra Omega-3 (Robin) 20
Coffee, Prepared From Grounds 2
Cocoa Powder, Unsweetened 1
Coffee creamer, powder, sugar free 32
Cream, Fluid, Heavy Whipping 102
String Cheese 84
Sparkling water, artificially sweetened 1
Black Pepper, Ground 3
Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Rotisserie, Original Seasoning 196
Cowpeas, canned, drained 117
Spinach, Canned, Drained 28
Salad Too Big Today! 01/05/2019 (Robin) 305
President's Choice, New York-Style Cheesecake, Wild Blueberry Topped 150
Egg Yolks, Cooked 107

Worst Day

food name energy (kcal)
NOW Ultra Omega-3 (Robin) 20
Coffee, Prepared From Grounds 5
Cocoa Powder, Unsweetened 2
Cinnamon, Ground 2
Coffee creamer, powder, sugar free 158
Cream, Fluid, Heavy Whipping 102
Zhou Collagen Peptides ~Unflavored Hydrolyzed Protein 40
Tomato Raw, Includes Cherry, Grape, Roma 8
String Cheese 84
Sparkling water, artificially sweetened 1
Whataburger, sandwich, patty melt, Whataburger 940
Tomato Raw, Includes Cherry, Grape, Roma 7
Lettuce, Iceberg 2
Lindt, Lindor, Milk Chocolate Truffles 306

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