Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Michelle 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 Michelle’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
8.3
Zinc : Copper
13.5
Potassium : Sodium
0.7
Calcium : Magnesium
2.9
Iron : Copper
11.4
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Michelle’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: depression, hypertension.

nutrient % DRI prioritize
Vitamin D 16%
Vitamin E 24%
Vitamin C 34%
Calcium 35%
Iron 43%
Folate 44%
Potassium 49%
Magnesium 51%
Omega-3 59%
Panto Acid (B5) 62%
Manganese 71%
Vitamin A 73%
Copper 75%
Cystine 214%
Vitamin B12 242%
Vitamin B6 137%
Vitamin B2 (Riboflavin) 180%
Selenium 187%
Zinc 114%

optimal foods for you

The foods listed below will provide Michelle 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 293.7 1.51 22%
liver sausage 250.0 3.31 13%
whole egg 633.3 1.43 30%
headcheese -244.1 1.57 20%
lamb brains 313.3 1.54 27%
sweetbread -281.9 3.18 12%
egg yolk -12.2 2.75 18%
liverwurst 32.2 3.26 16%
cream cheese -299.0 3.50 11%
ham -23.5 1.49 29%
liver pate -207.2 3.19 16%
lamb liver 1848.6 1.68 48%
feta cheese -125.2 2.64 22%
goat cheese -310.9 2.64 21%
camembert -172.0 3.00 21%
frankfurter -701.4 2.90 17%
turkey -89.2 2.21 28%
brie -232.5 3.34 19%
greek yogurt -1.6 0.97 37%
pork sausage -258.6 3.25 20%
pork stomach, cooked -155.7 1.57 32%
meatballs -665.8 2.86 19%
sour cream (light) -928.3 1.36 26%
beef tripe -169.8 0.94 38%
knackwurst -946.9 3.07 16%
veal liver 2154.1 1.92 55%
ricotta -764.1 1.74 27%
beef sausage -603.3 3.32 18%
bratwurst -785.9 3.33 16%
turkey liver 1238.8 1.89 47%
salami -351.8 3.78 18%
blue cheese -221.2 3.53 21%
muenster cheese -257.5 3.68 21%
monterey cheese -248.4 3.73 21%
lamb kidney 1101.9 1.12 52%
bologna -1620.9 3.10 11%
ground beef, 80/20 -1.8 2.70 31%
Poultry salad sandwich spread -210.2 2.00 33%
sandwich spread, pork -288.6 2.35 30%
lamb (lean) 346.9 1.44 43%
swiss cheese -148.3 3.93 22%
colby -275.2 3.94 21%
scrapple, pork -104.1 2.13 34%
sour cream -2287.4 1.98 13%
edam cheese -310.4 3.57 23%
ground turkey -286.3 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3677.0 1.43 47%
mackerel 207.8 3.05 14%
sardine 777.2 2.08 38%
caviar 571.9 2.64 33%
salmon 1492.6 1.56 52%
herring 147.0 2.17 36%
trout 605.9 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 48.5 0.17 7%
olives -12.1 1.45 3%
alfalfa 64.9 0.23 19%
escarole 215.4 0.19 24%
chicory greens 100.4 0.23 23%
avocado -644.9 1.60 8%
blackberries 122.2 0.43 27%
coriander 14.9 0.23 30%
corn bran -494.4 2.24 12%
raspberries 16.8 0.52 30%
banana pepper 261.4 0.27 36%
beet greens 114.9 0.22 35%
collards 379.1 0.33 37%
eggplant 42.2 0.25 35%
mustard greens 206.0 0.27 36%
jalapeno peppers 198.7 0.27 37%
wheat bran 1408.7 2.16 38%
sunflower seeds 1166.3 5.46 15%
sauerkraut 110.1 0.19 39%
red peppers 329.9 0.31 40%
zucchini 226.0 0.17 40%
cucumber 90.8 0.12 40%
pickles 90.8 0.12 40%
tofu 32.6 0.83 34%
turnip greens 589.7 0.29 44%
chayote 120.7 0.24 41%
spinach 811.4 0.23 49%
edamame 689.9 1.21 41%
radishes 84.3 0.16 43%
summer squash 184.4 0.19 45%
arugula 32.4 0.25 45%
parsley 282.9 0.36 48%
coconut meat -1426.6 3.54 10%
asparagus 289.7 0.22 50%
artichokes 345.2 0.47 49%
celery 183.7 0.18 50%
brussel sprouts 286.1 0.42 50%
cauliflower 213.9 0.25 50%
okra 154.6 0.22 50%
lettuce 60.4 0.15 50%
broccoli 268.8 0.35 50%
chives 11.9 0.30 48%

macronutrients

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

protein

Michelle’s protein intake is 1.5g/kg LBM or 95g/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 Michelle’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 25
RDI/sedentary ~11% 0.8 51
typical ~16% 1.2 76
minimum nutrient optimiser ~24% 1.8 95
Michelle 34% 1.50 95

macro targets

While Michelle’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) 95 215
fat (g) 25 115
carbs (g) 0 70
energy (calories) 1700

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 Michelle’s food log based on the harder to find 50% of the essential nutrients. Michelle’s most nutrient dense day is March 22 2020 while her least nutrient-dense day is March 28 2020.

best and worst days

Michelle’s food diary for the best and worst days are shown below for comparison. Michelle 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)

Worst Day

food name energy (kcal)

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