Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Janet 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 Janet’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
12.4
Zinc : Copper
25.9
Potassium : Sodium
0.9
Calcium : Magnesium
2.3
Iron : Copper
34.0
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Janet’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: inflammation.

nutrient % DRI prioritize
Omega-3 26%
Copper 32%
Vitamin E 32%
Potassium 35%
Calcium 42%
Phosphorus 47%
Iron 55%
Sodium 56%
Vitamin C 75%
Folate 77%
Magnesium 79%
Vitamin K1 84%
Manganese 86%
Cystine 275%
Vitamin B2 (Riboflavin) 309%
Vitamin D 99%
Vitamin A 319%
Selenium 174%
Zinc 95%

optimal foods for you

The foods listed below will provide Janet 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 131.5 1.51 22%
whole egg 530.9 1.43 30%
headcheese -229.2 1.57 20%
sweetbread -72.0 3.18 12%
liver sausage -48.7 3.31 13%
lamb brains 151.2 1.54 27%
cream cheese -264.9 3.50 11%
liverwurst -22.5 3.26 16%
ham -19.6 1.49 29%
liver pate -170.3 3.19 16%
egg yolk -253.5 2.75 18%
feta cheese -154.4 2.64 22%
goat cheese -289.3 2.64 21%
lamb liver 1379.8 1.68 48%
camembert -185.1 3.00 21%
frankfurter -616.1 2.90 17%
turkey -81.0 2.21 28%
pork stomach, cooked -91.4 1.57 32%
greek yogurt -1.9 0.97 37%
pork sausage -218.5 3.25 20%
brie -218.3 3.34 19%
meatballs -580.2 2.86 19%
beef tripe -154.0 0.94 38%
knackwurst -812.3 3.07 16%
bratwurst -644.7 3.33 16%
beef sausage -537.0 3.32 18%
salami -307.8 3.78 18%
sour cream (light) -932.4 1.36 26%
ricotta -737.1 1.74 27%
blue cheese -240.2 3.53 21%
muenster cheese -272.9 3.68 21%
monterey cheese -263.0 3.73 21%
turkey liver 903.3 1.89 47%
ground beef, 80/20 -1.7 2.70 31%
Poultry salad sandwich spread -175.0 2.00 33%
sandwich spread, pork -252.7 2.35 30%
lamb (lean) 297.7 1.44 43%
veal liver 1539.7 1.92 55%
scrapple, pork -87.5 2.13 34%
bologna -1460.3 3.10 11%
swiss cheese -177.7 3.93 22%
colby -281.7 3.94 21%
lamb kidney 739.8 1.12 52%
ground turkey -279.5 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3201.0 1.43 47%
mackerel 177.9 3.05 14%
sardine 536.9 2.08 38%
caviar 389.6 2.64 33%
salmon 1228.5 1.56 52%
herring 83.5 2.17 36%
mollusks conch 1034.9 1.30 54%
trout 509.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 45.2 0.17 7%
olives -9.4 1.45 3%
alfalfa 56.5 0.23 19%
escarole 204.3 0.19 24%
chicory greens 88.3 0.23 23%
avocado -609.0 1.60 8%
blackberries 135.1 0.43 27%
coriander 14.2 0.23 30%
corn bran -409.8 2.24 12%
raspberries 24.9 0.52 30%
collards 376.2 0.33 37%
beet greens 109.9 0.22 35%
banana pepper 205.9 0.27 36%
mustard greens 198.0 0.27 36%
eggplant 33.9 0.25 35%
wheat bran 1281.2 2.16 38%
jalapeno peppers 152.2 0.27 37%
sunflower seeds 1011.9 5.46 15%
turnip greens 603.0 0.29 44%
sauerkraut 89.3 0.19 39%
red peppers 283.1 0.31 40%
zucchini 189.4 0.17 40%
edamame 760.4 1.21 41%
pickles 48.6 0.12 40%
cucumber 48.6 0.12 40%
spinach 759.9 0.23 49%
chayote 83.4 0.24 41%
tofu -94.6 0.83 34%
radishes 65.7 0.16 43%
summer squash 161.0 0.19 45%
brazil nuts 546.7 6.59 9%
arugula 29.8 0.25 45%
parsley 284.9 0.36 48%
asparagus 294.6 0.22 50%
coconut meat -1208.3 3.54 10%
brussel sprouts 360.7 0.42 50%
artichokes 326.0 0.47 49%
celery 154.3 0.18 50%
broccoli 274.1 0.35 50%
lettuce 62.7 0.15 50%
cauliflower 157.9 0.25 50%
okra 121.2 0.22 50%
chives 12.0 0.30 48%

macronutrients

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

macro targets

While Janet’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) 85 195
fat (g) 20 85
carbs (g) 0 50
energy (calories) 1300

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 Janet’s food log based on the harder to find 50% of the essential nutrients. Janet’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is January 07 2019.

best and worst days

Janet’s food diary for the best and worst days are shown below for comparison. Janet 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)
Apples, Raw, Granny Smith, with Skin 41
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 119
Navitas, goji berries, dried, organic 56
Garden of Life, Raw Protein, Vanilla 96
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 32
Wallaby Organic, Organic Kefir Plain Whole Milk 67
Watercress, Raw 4
Oscar Mayer Foods, Kosher Dill Halves 18
Red Bell Peppers, Cooked 22
Onion, White, Yellow or Red, Cooked 37
Wegamns, Sliced Shitake Mushrooms 14
Bison or Buffalo, Ground Meat 190
Raw Egg 211
Butter, Salted 72
Scallions or Spring Onions, Tops Only, Raw 1
Organic Valley, Cheese, Mozzarella 66

Worst Day

food name energy (kcal)
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 48
Cacao, Nibs, Raw Organic 46
Navitas, goji berries, dried, organic 71
Garden of Life, Raw Protein, Vanilla 110
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Fage, Total 2%, Lowfat Greek Strained Yogurt 113
Blueberries, Wild, Frozen 15
Fried Eggs, Whole Egg 261
Wegamns, Sliced Shitake Mushrooms 18
Nature's Rancher, Ground Buffalo 92
Organic Valley, Cheese, Mozzarella 49
Butter, Salted 86
Watercress, Raw 3
Montezuma's, 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs 156
Justin's, Classic Almond Butter 190

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