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
6.8
Zinc : Copper
8.6
Potassium : Sodium
0.8
Calcium : Magnesium
2.0
Iron : Copper
11.1
Calcium : Phosphorus
0.7

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
Manganese 43%
Iron 49%
Calcium 70%
Potassium 75%
Phosphorus 79%
Sodium 83%
Vitamin E 94%
Magnesium 98%
Copper 101%
Omega-3 102%
Zinc 106%
Folate 117%
Leucine 130%
Cystine 220%
Vitamin B-6 332%
Riboflavin (B2) 401%
Vitamin C 492%
Vitamin D 496%
Vitamin A 249%
Selenium 150%

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 104.3 1.51 22%
headcheese -240.8 1.57 20%
whole egg 592.6 1.43 30%
liver sausage -153.7 3.31 13%
lamb brains 106.2 1.54 27%
sweetbread -404.1 3.18 12%
cream cheese -331.7 3.50 11%
liverwurst -116.0 3.26 16%
ham -25.9 1.49 29%
liver pate -264.5 3.19 16%
feta cheese -132.1 2.64 22%
egg yolk -513.1 2.75 18%
goat cheese -296.5 2.64 21%
camembert -171.7 3.00 21%
frankfurter -762.5 2.90 17%
turkey -83.1 2.21 28%
brie -228.3 3.34 19%
meatballs -618.5 2.86 19%
sour cream (light) -888.1 1.36 26%
pork stomach, cooked -132.3 1.57 32%
pork sausage -275.4 3.25 20%
greek yogurt -1.6 0.97 37%
ricotta -668.7 1.74 27%
bratwurst -700.9 3.33 16%
beef tripe -151.3 0.94 38%
turkey 1869.3 1.89 50%
knackwurst -1040.7 3.07 16%
lamb liver 1480.4 1.68 48%
beef sausage -627.8 3.32 18%
lamb (lean) 686.2 1.44 43%
bologna -1580.2 3.10 11%
salami -368.3 3.78 18%
blue cheese -229.2 3.53 21%
muenster cheese -240.0 3.68 21%
monterey cheese -227.6 3.73 21%
Poultry salad sandwich spread -215.2 2.00 33%
ground beef, 80/20 -1.0 2.70 31%
sandwich spread, pork -325.4 2.35 30%
swiss cheese -122.8 3.93 22%
edam cheese -264.6 3.57 23%
colby -259.7 3.94 21%
ground turkey -221.7 2.58 30%
scrapple, pork -98.1 2.13 34%
beef rib eye steak -64.4 2.48 33%
gouda cheese -275.0 3.56 24%
turkey liver 1007.4 1.89 47%
cheddar cheese -367.3 4.10 20%
sour cream -2609.2 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3644.7 1.43 47%
mackerel 173.1 3.05 14%
sardine 765.0 2.08 38%
salmon 1691.2 1.56 52%
caviar 436.6 2.64 33%
herring 105.3 2.17 36%
trout 640.0 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 41.6 0.17 7%
olives -10.2 1.45 3%
alfalfa 64.7 0.23 19%
chicory greens 85.8 0.23 23%
escarole 173.4 0.19 24%
avocado -1032.4 1.60 8%
blackberries 126.4 0.43 27%
corn bran -443.3 2.24 12%
coriander 14.0 0.23 30%
raspberries 21.4 0.52 30%
beet greens 109.9 0.22 35%
banana pepper 257.3 0.27 36%
collards 351.1 0.33 37%
eggplant 22.8 0.25 35%
mustard greens 205.9 0.27 36%
jalapeno peppers 148.0 0.27 37%
sauerkraut 90.8 0.19 39%
tofu 71.2 0.83 34%
zucchini 209.2 0.17 40%
red peppers 280.7 0.31 40%
pickles 63.3 0.12 40%
cucumber 63.3 0.12 40%
turnip greens 645.9 0.29 44%
wheat bran 1312.9 2.16 38%
chayote 72.2 0.24 41%
edamame 724.6 1.21 41%
spinach 845.7 0.23 49%
radishes 66.6 0.16 43%
summer squash 164.6 0.19 45%
arugula 30.8 0.25 45%
sunflower seeds 349.4 5.46 15%
parsley 274.0 0.36 48%
coconut meat -1643.5 3.54 10%
asparagus 285.4 0.22 50%
artichokes 347.4 0.47 49%
celery 144.4 0.18 50%
brussel sprouts 248.3 0.42 50%
lettuce 58.5 0.15 50%
okra 144.8 0.22 50%
chives 11.7 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 100g/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 27
RDI/sedentary ~11% 0.8 53
typical ~16% 1.2 80
minimum nutrient optimiser ~24% 1.8 95
Michelle 28% 1.51 100

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) 95 225
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 November 07 2019 while her least nutrient-dense day is January 21 2019.

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)
Oatmeal, Quick Cooking 159
Blackberries, Frozen, Unsweetened 6
Trail Mix, Nuts, Seeds, and Dried Fruit, without Chocolate, with Unsalted Nuts 35
Eggs, Cooked 136
Spinach, Raw 7
Avocado, Green Skin, Florida Type 365
Eggs, Cooked 68
Bacon Bits, Pork 21
Broccoli, Raw 207
Hidden Valley, Original Ranch, Old Fashioned Buttermilk Dressing, Bottle 129
Turkey, White, Rotisserie, Deli Cut 54
Source Naturals, Magnesium Malate 10
Chicken Breast, Skin Eaten 239
Green Beans, String Beans, Canned, Drained 28
Tomatoes, Red, Ripe, Canned, Stewed 66
Colby Jack Cheese 27
Dill Pickles 4

Worst Day

food name energy (kcal)
Daisy, Cottage Cheese 219
Eggs, Cooked 68
Nathan's Famous, Beef Franks 340
Chili sauce, store bought 31
Mission Foods, Soft Taco Tortilla, Flour, Carb Balance, 8" 110
Fage, Total 2% Greek Yogurt, Plain 186
Trail Mix, Nuts, Seeds, and Dried Fruit, without Chocolate, with Unsalted Nuts 139
Bratwurst, beef 236
Margaret Holmes, Field Peas with Snaps 110
Breyers, Carb Smart, Chocolate Ice Cream 110

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