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 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 Robin’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Robin 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
5.7
Zinc : Copper
8.3
Potassium : Sodium
1.1
Calcium : Magnesium
4.3
Iron : Copper
10.8
Calcium : Phosphorus
1.7

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.

nutrient % DRI prioritize
Iron 73%
Phosphorus 101%
Leucine 114%
Manganese 115%
Valine 117%
Potassium 126%
Magnesium 127%
Zinc 127%
Folate 129%
Lysine 129%
Calcium 130%
Isoleucine 130%
Copper 136%

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 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
turkey 8884.4 1.89 50%
cream cheese -314.2 3.50 11%
bologna -678.5 3.10 11%
liver sausage -375.5 3.31 13%
sweetbread -1014.1 3.18 12%
headcheese -108.3 1.57 20%
liver pate -355.1 3.19 16%
bratwurst -295.8 3.33 16%
liverwurst -334.9 3.26 16%
beef brains -57.7 1.51 22%
frankfurter -620.5 2.90 17%
meatballs -233.6 2.86 19%
knackwurst -931.5 3.07 16%
beef sausage -427.6 3.32 18%
brie -110.8 3.34 19%
camembert -69.2 3.00 21%
salami -300.9 3.78 18%
goat cheese -139.6 2.64 21%
pork sausage -254.2 3.25 20%
limburger cheese -482.4 3.27 19%
feta cheese -91.5 2.64 22%
sour cream -2565.4 1.98 13%
monterey cheese -84.6 3.73 21%
muenster cheese -112.6 3.68 21%
pork ribs -847.3 3.61 18%
blue cheese -102.3 3.53 21%
lamb brains 80.3 1.54 27%
blood sausage -1744.2 3.79 14%
colby -117.1 3.94 21%
cheddar cheese -226.9 4.10 20%
lamb rib -769.7 3.61 19%
chorizo -717.3 4.55 17%
swiss cheese -29.3 3.93 22%
sour cream (light) -322.0 1.36 26%
gruyere cheese -30.7 4.13 22%
edam cheese -49.2 3.57 23%
egg yolk -1584.6 2.75 18%
ricotta -253.3 1.74 27%
pepperoni -1815.6 5.04 13%
duck -1497.3 3.37 18%
lamb -3057.4 6.39 5%
gouda cheese -51.6 3.56 24%
whole egg 157.1 1.43 30%
ham -8.4 1.49 29%
turkey -34.8 2.21 28%
t-bone steak -260.3 2.94 26%
ground turkey -6.3 2.58 30%
pork stomach, cooked -162.9 1.57 32%
ground beef -90.6 2.48 30%
cream -5329.9 3.40 6%
ground beef 70/30 -177.7 2.77 30%
beef loin -103.1 2.78 30%
lamb leg 56.4 2.58 31%
ground beef, 80/20 1.9 2.70 31%
sandwich spread, pork -322.6 2.35 30%
ground beef 70/30 -106.2 2.70 30%
beef rib eye steak 218.8 2.48 33%
rotisserie chicken back -13.6 2.12 32%
lamb (lean) 2117.2 1.44 43%
rotisserie chicken thigh w. skin -174.1 2.26 31%
beef tenderloin steak -58.7 2.73 31%
ground beef, 75/25 -97.6 2.77 31%
beef rib, small end -31.3 2.78 31%
beef brisket, flat half -124.9 2.98 31%
beef rib, eye 2.4 2.65 32%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -29.1 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
olives -6.6 1.45 3%
endive 20.4 0.17 7%
avocado -1434.1 1.60 8%
corn bran -182.5 2.24 12%
alfalfa 68.0 0.23 19%
chicory greens 31.8 0.23 23%
escarole 81.3 0.19 24%
coconut meat -1669.2 3.54 10%
hazelnuts -812.0 6.29 10%
coconut milk -3214.8 2.30 9%
blackberries 77.5 0.43 27%
coriander 6.1 0.23 30%
raspberries 47.4 0.52 30%
flax seed -1811.7 5.34 12%
peanut butter -49.0 5.90 18%
pumpkin seeds -32.1 5.59 19%
eggplant 9.4 0.25 35%
beet greens 23.1 0.22 35%
sesame butter -284.5 5.86 21%
sunflower seeds -1941.6 5.46 15%
tofu 183.6 0.83 34%
banana pepper 123.4 0.27 36%
mustard greens 71.2 0.27 36%
coconut cream -4819.9 3.30 8%
collards -0.1 0.33 37%

macronutrients

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

protein

Robin’s protein intake is 1.4g/kg LBM or 75g/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 Robin’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 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 63
minimum nutrient optimiser ~24% 1.8 75
Robin 24% 1.44 75

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) 75 170
fat (g) 20 125
carbs (g) 0 60
energy (calories) 1650

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

Robin’s food diary indicates she is eating 1262 calories per day with an insulin load of 95g/day and with 30% 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 Robin’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
Robin 30% 95 53

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 February 22 2018 while her least nutrient-dense day is February 15 2018.

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)
Source Naturals Magnesium Malate 10
Keto Labs Omega 3 10
NOW Glucosamine & Chondroitin with MSM 3
NOW Ultra Omega-3 (Robin) 10
3-a-day Coffees (Robin) 135
Zhou Collagen Peptides ~Unflavored Hydrolyzed Protein 40
Chicken "Noodle" Soup 2 (Robin) 233
Butter, Salted 102
Bacon Cheeseburger Soup (Robin) 504
Milk, Goat 168
Kraft Deli Deluxe Slices, American 71
Brazil Nuts, Salted 31
Peanuts, Dry Roasted, Salted 166

Worst Day

food name energy (kcal)
3-a-day Coffees (Robin) 135
Cinnamon, Ground 2
Gouda Cheese 93
Cheese, cheddar 121
Summer Sausage, Beef 80
Alpine Lace 25% Reduced Fat, Mozzarella 75
Chef Boyardee Big Bowl Mini Ravioli 461
Kraft Deli Deluxe Slices, American 71
Sara Lee Delightful, 100% Multigrain Bread 90
Butter, Salted 102
Almond Butter, Unsalted 192
Popsicle 41

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