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%
Potassium 35%
Copper 36%
Sodium 37%
Phosphorus 47%
Vitamin E 48%
Manganese 51%
Iron 55%
Calcium 66%
Magnesium 79%
Folate 96%
Vitamin D 99%
Niacin (B3) 105%
Cystine 275%
Riboflavin (B2) 340%
Vitamin C 189%
Vitamin A 244%
Selenium 174%
Zinc 117%

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 159.7 1.51 22%
headcheese -247.4 1.57 20%
whole egg 427.4 1.43 30%
liver sausage -2.5 3.31 13%
sweetbread -166.9 3.18 12%
lamb brains 148.0 1.54 27%
cream cheese -282.9 3.50 11%
liverwurst -37.6 3.26 16%
ham -17.7 1.49 29%
liver pate -190.9 3.19 16%
feta cheese -165.1 2.64 22%
lamb liver 1560.0 1.68 48%
egg yolk -447.0 2.75 18%
goat cheese -310.5 2.64 21%
camembert -199.0 3.00 21%
turkey 1724.5 1.89 50%
frankfurter -654.7 2.90 17%
turkey -70.9 2.21 28%
pork sausage -210.4 3.25 20%
pork stomach, cooked -106.6 1.57 32%
greek yogurt -2.1 0.97 37%
brie -235.0 3.34 19%
meatballs -600.6 2.86 19%
lamb (lean) 631.3 1.44 43%
knackwurst -838.4 3.07 16%
bratwurst -643.6 3.33 16%
beef tripe -170.0 0.94 38%
beef sausage -547.2 3.32 18%
salami -302.8 3.78 18%
sour cream (light) -1030.1 1.36 26%
ricotta -803.4 1.74 27%
blue cheese -255.5 3.53 21%
turkey liver 1000.6 1.89 47%
muenster cheese -293.7 3.68 21%
monterey cheese -283.0 3.73 21%
veal liver 1722.0 1.92 55%
ground beef, 80/20 -1.3 2.70 31%
Poultry salad sandwich spread -182.3 2.00 33%
sandwich spread, pork -263.0 2.35 30%
bologna -1513.8 3.10 11%
scrapple, pork -90.5 2.13 34%
ground turkey -200.7 2.58 30%
lamb kidney 869.9 1.12 52%
swiss cheese -196.3 3.93 22%
colby -302.8 3.94 21%
beef rib eye steak -136.1 2.48 33%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3189.6 1.43 47%
mackerel 173.6 3.05 14%
salmon 1507.1 1.56 52%
sardine 582.9 2.08 38%
caviar 365.5 2.64 33%
herring 88.6 2.17 36%
trout 575.9 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 38.4 0.17 7%
olives -10.6 1.45 3%
alfalfa 52.7 0.23 19%
escarole 163.8 0.19 24%
chicory greens 76.7 0.23 23%
avocado -651.3 1.60 8%
blackberries 125.2 0.43 27%
coriander 12.9 0.23 30%
corn bran -417.0 2.24 12%
raspberries 18.0 0.52 30%
banana pepper 223.7 0.27 36%
beet greens 94.4 0.22 35%
wheat bran 1455.7 2.16 38%
eggplant 37.8 0.25 35%
collards 250.7 0.33 37%
mustard greens 170.4 0.27 36%
jalapeno peppers 145.4 0.27 37%
red peppers 296.0 0.31 40%
sauerkraut 78.9 0.19 39%
sunflower seeds 992.3 5.46 15%
zucchini 193.3 0.17 40%
pickles 34.1 0.12 40%
cucumber 34.1 0.12 40%
turnip greens 498.7 0.29 44%
edamame 714.9 1.21 41%
chayote 83.1 0.24 41%
tofu -116.4 0.83 34%
spinach 672.7 0.23 49%
radishes 65.8 0.16 43%
summer squash 164.6 0.19 45%
arugula 24.3 0.25 45%
parsley 247.8 0.36 48%
coconut meat -1289.3 3.54 10%
asparagus 289.6 0.22 50%
artichokes 329.4 0.47 49%
brazil nuts 263.7 6.59 9%
celery 133.5 0.18 50%
brussel sprouts 220.6 0.42 50%
lettuce 52.0 0.15 50%
cauliflower 154.1 0.25 50%
okra 116.9 0.22 50%
broccoli 225.4 0.35 50%

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 04 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)
Blueberries, Wild, Frozen 10
Cacao, Nibs, Raw Organic 37
Navitas, goji berries, dried, organic 53
Wallaby Organic, Organic Kefir Plain Whole Milk 107
Garden of Life, Raw Protein, Vanilla 110
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 34
Pure Lean Fiber 80
Nature's Rancher, Ground Buffalo 168
Egg as an Ingredient 172
Soup, Stock, Chicken, Home-Prepared 216

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