Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ingunnn 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 Ingunnn’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Ingunnn 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
1.6
Zinc : Copper
12.3
Potassium : Sodium
0.7
Calcium : Magnesium
2.2
Iron : Copper
11.7
Calcium : Phosphorus
1.0

nutrients to prioritise

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

nutrient % DRI prioritize
Iron 44%
Vitamin E 54%
Calcium 63%
Vitamin D 71%
Copper 76%
Potassium 76%
Manganese 81%
Phosphorus 82%
Vitamin C 83%
Folate 88%
Panto Acid (B5) 96%
Thiamin (B1) 97%
Zinc 105%

optimal foods for you

The foods listed below will provide Ingunnn 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
sweetbread 153.1 3.18 12%
cream cheese -131.3 3.50 11%
liver sausage -168.6 3.31 13%
liverwurst -81.9 3.26 16%
liver pate -118.5 3.19 16%
headcheese -121.7 1.57 20%
beef brains -66.3 1.51 22%
egg yolk -194.7 2.75 18%
frankfurter -325.7 2.90 17%
knackwurst -382.4 3.07 16%
brie -115.7 3.34 19%
bologna -844.7 3.10 11%
pork sausage -119.5 3.25 20%
salami -162.9 3.78 18%
camembert -95.4 3.00 21%
goat cheese -121.2 2.64 21%
bratwurst -417.1 3.33 16%
lamb -850.5 6.39 5%
feta cheese -86.1 2.64 22%
beef sausage -307.8 3.32 18%
sour cream -1011.3 1.98 13%
meatballs -404.7 2.86 19%
lamb brains -10.1 1.54 27%
blue cheese -116.8 3.53 21%
muenster cheese -160.0 3.68 21%
monterey cheese -154.1 3.73 21%
colby -160.8 3.94 21%
pork ribs -492.3 3.61 18%
cheddar cheese -261.2 4.10 20%
swiss cheese -143.5 3.93 22%
chorizo -418.8 4.55 17%
ham 11.3 1.49 29%
gruyere cheese -146.5 4.13 22%
blood sausage -874.6 3.79 14%
turkey -66.4 2.21 28%
edam cheese -233.7 3.57 23%
pepperoni -813.1 5.04 13%
whole egg -120.7 1.43 30%
gouda cheese -236.6 3.56 24%
lamb rib -646.0 3.61 19%
limburger cheese -726.6 3.27 19%
sour cream (light) -474.5 1.36 26%
cream -1820.4 3.40 6%
duck -843.7 3.37 18%
ricotta -484.4 1.74 27%
sandwich spread, pork -102.3 2.35 30%
ground beef, 80/20 -2.1 2.70 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 41.8 3.05 14%
fish roe 1462.4 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
olives -3.3 1.45 3%
sunflower seeds 1688.3 5.46 15%
endive 35.6 0.17 7%
avocado 145.0 1.60 8%
alfalfa 44.2 0.23 19%
corn bran -353.6 2.24 12%
almond butter 579.0 6.14 16%
almonds 528.2 6.07 15%
hazelnuts 130.2 6.29 10%
escarole 167.9 0.19 24%
chicory greens 68.1 0.23 23%
flax seed -17.3 5.34 12%
coconut meat -509.9 3.54 10%
coconut milk -1047.3 2.30 9%
blackberries 145.4 0.43 27%
raspberries 67.0 0.52 30%
coriander 9.8 0.23 30%
coconut cream -1289.3 3.30 8%
peanut butter -68.4 5.90 18%
brazil nuts -790.0 6.59 9%
pili nuts -915.2 7.19 7%
pine nuts -601.4 6.73 11%
banana pepper 230.1 0.27 36%
sesame butter 6.6 5.86 21%
eggplant 71.8 0.25 35%
pecans -1062.8 6.91 6%
beet greens 69.2 0.22 35%
mustard greens 123.7 0.27 36%
jalapeno peppers 156.9 0.27 37%
collards 141.1 0.33 37%
wheat bran 560.5 2.16 38%
tofu -43.4 0.83 34%
sesame seeds -1107.7 6.31 10%
edamame 506.1 1.21 41%
red peppers 272.3 0.31 40%
sauerkraut 98.3 0.19 39%
macadamia nuts -1361.8 7.18 6%

macronutrients

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

protein

Ingunnn’s protein intake is 2.3g/kg LBM or 93g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Ingunnn’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 16
RDI/sedentary ~11% 0.8 32
typical ~16% 1.2 48
minimum nutrient optimiser ~24% 1.8 55
Ingunnn 36% 2.32 93

macro targets

While Ingunnn’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) 55 130
fat (g) 15 100
carbs (g) 0 55
energy (calories) 1350

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

Ingunnn’s food diary indicates she is eating 1047 calories per day with an insulin load of 66g/day and with 25% 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 Ingunnn’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
Ingunnn 25% 66 14

daily nutrient score

The chart below shows a comparison of the nutrient density of Ingunnn’s food log based on the harder to find 50% of the essential nutrients. Ingunnn’s most nutrient dense day is January 30 2018 while her least nutrient-dense day is January 29 2018.

best and worst days

Ingunnn’s food diary for the best and worst days are shown below for comparison. Ingunnn 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)
Keto coffee 149
Coffee, Prepared from Instant 13
Cream, Fluid, Heavy Whipping 153
Salmon, Atlantic, Farmed, Cooked from Fresh or Frozen 247
White Sea Bass 124
Endive, curly, cooked 62
Spinach, Cooked from Fresh 41
Olivio, Extra Virgin Olive 119
Balsamic Vinegar 5
Chicken Breast, Skin Removed Before Cooking 208

Worst Day

food name energy (kcal)
Keto coffee 149
pannekake egg og linfr�¸ 159
Avocado, Green Skin, Florida Type 182
Onion, White, Yellow or Red, Raw 14
Tuna, Canned, Light, Oil Pack, Drained 40
Arugula, Raw 10
Lettuce, Romaine or Cos 34
Olivio, Extra Virgin Olive 179
Balsamic Vinegar 5
Turkey, retail parts, thigh, meat only, cooked, roasted 80
Pork Chops, Loin, Fresh, No Visible Fat Eaten 214
Starbucks, macchiato, with whole milk, solo 10
Tea, Instant, All Flavors or Plain, Unsweetened 2

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