Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Jessika 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
1.7
Zinc : Copper
10.0
Potassium : Sodium
1.0
Calcium : Magnesium
3.2
Iron : Copper
10.0
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Iron 54%
Folate 68%
Sodium 73%
Potassium 74%
Magnesium 81%
Thiamin (B1) 84%
Calcium 98%
Vitamin E 100%
Panto Acid (B5) 110%
Manganese 118%
Copper 122%
Vitamin B6 123%
Phosphorus 131%

optimal foods for you

The foods listed below will provide Jessika 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
headcheese -145.9 1.57 20%
beef brains -115.1 1.51 22%
cream cheese -145.6 3.50 11%
lamb brains -65.6 1.54 27%
ham 8.5 1.49 29%
liverwurst -120.6 3.26 16%
liver pate -171.8 3.19 16%
feta cheese -85.1 2.64 22%
liver sausage -320.6 3.31 13%
goat cheese -174.8 2.64 21%
camembert -100.7 3.00 21%
frankfurter -369.8 2.90 17%
turkey -59.9 2.21 28%
greek yogurt -1.8 0.97 37%
brie -122.9 3.34 19%
sweetbread -532.3 3.18 12%
pork sausage -141.2 3.25 20%
whole egg -276.1 1.43 30%
knackwurst -449.1 3.07 16%
meatballs -416.4 2.86 19%
sour cream (light) -534.7 1.36 26%
salami -178.3 3.78 18%
beef sausage -331.3 3.32 18%
egg yolk -486.8 2.75 18%
blue cheese -126.4 3.53 21%
beef tripe -177.1 0.94 38%
muenster cheese -171.9 3.68 21%
sandwich spread, pork -126.2 2.35 30%
bratwurst -469.7 3.33 16%
ground beef, 80/20 -1.7 2.70 31%
monterey cheese -164.9 3.73 21%
Poultry salad sandwich spread -101.7 2.00 33%
pork stomach, cooked -285.1 1.57 32%
ricotta -526.9 1.74 27%
sour cream -1100.7 1.98 13%
scrapple, pork -69.4 2.13 34%
lamb liver 438.4 1.68 48%
colby -174.0 3.94 21%
milk (full fat) -121.0 0.64 44%
swiss cheese -150.1 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -50.1 3.05 14%
fish roe 713.0 1.43 47%
mollusks conch 694.9 1.30 54%
caviar 129.0 2.64 33%
herring -24.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 37.3 0.17 7%
olives -4.5 1.45 3%
avocado 162.4 1.60 8%
sunflower seeds 1487.3 5.46 15%
alfalfa 49.7 0.23 19%
escarole 175.2 0.19 24%
chicory greens 67.0 0.23 23%
flax seed 1001.6 5.34 12%
almond butter 1418.0 6.14 16%
blackberries 129.9 0.43 27%
coriander 9.8 0.23 30%
raspberries 74.5 0.52 30%
banana pepper 239.8 0.27 36%
almonds 1032.6 6.07 15%
corn bran -309.4 2.24 12%
wheat bran 887.9 2.16 38%
eggplant 86.9 0.25 35%
collards 208.1 0.33 37%
beet greens 68.4 0.22 35%
jalapeno peppers 178.1 0.27 37%
mustard greens 120.6 0.27 36%
edamame 593.1 1.21 41%
red peppers 264.2 0.31 40%
sauerkraut 113.9 0.19 39%
zucchini 172.6 0.17 40%
pickles 98.6 0.12 40%
cucumber 98.6 0.12 40%
turnip greens 344.2 0.29 44%
spinach 506.4 0.23 49%
chayote 129.8 0.24 41%
tofu -14.2 0.83 34%
radishes 76.3 0.16 43%
pumpkin seeds 611.4 5.59 19%
summer squash 161.1 0.19 45%
brussel sprouts 375.1 0.42 50%
artichokes 378.4 0.47 49%
coconut meat -614.0 3.54 10%
parsley 176.9 0.36 48%
arugula 22.2 0.25 45%
asparagus 210.6 0.22 50%
celery 182.3 0.18 50%
cauliflower 205.9 0.25 50%
soybeans (sprouted) 311.9 0.81 49%
broccoli 225.6 0.35 50%
okra 158.6 0.22 50%
coconut milk -1143.5 2.30 9%
hazelnuts 107.6 6.29 10%
strawberries 83.8 0.32 49%
lettuce 49.5 0.15 50%
turnips 96.1 0.21 51%
chives 7.3 0.30 48%

macronutrients

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

macro targets

While Jessika’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) 100 260
fat (g) 20 135
carbs (g) 0 90
energy (calories) 1950

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 Jessika’s food log based on the harder to find 50% of the essential nutrients. Jessika’s most nutrient dense day is May 15 2019 while her least nutrient-dense day is May 19 2019.

best and worst days

Jessika’s food diary for the best and worst days are shown below for comparison. Jessika 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)
Green Tea, Brewed, Unsweetened 7
Lingcod, Liver, Alaska Native 254
Spinach, Raw 10
Arugula, Raw 3
Tomato Raw, Includes Cherry, Grape, Roma 9
Eggs, Cooked 136
Cheddar Cheese, Natural 81
Mackerel, Canned, Drained 234
Fish Oil, Sardine 41
Black Olives 18
Green Olives 15
Kimchi 4
Oil, Olive, Salad or Cooking 20
Fried Pork Rinds 27
Quest Bar, Blueberry Muffin 190
Great Lakes Gelatin, Collagen Hydrolysate 22
Lemon, Fresh 4
Great Lakes Gelatin, Collagen Hydrolysate 22
Green Tea, Brewed, Unsweetened 7

Worst Day

food name energy (kcal)
Green Tea, Brewed, Unsweetened 5
Great Lakes Gelatin, Collagen Hydrolysate 22
Salmon, Atlantic, Farmed, Cooked 350
Eggs, Cooked 68
Egg Whites Only, Cooked 31
Spinach, Raw 7
Tomato Raw, Includes Cherry, Grape, Roma 9
Cream Cheese Spread 74
Oil, Olive, Salad or Cooking 20
Morotskake muffins 673
Green Tea, Brewed, Unsweetened 2
Blueberries, Fresh 7
Champagne, White 386
Mushrooms, Cooked from Fresh 7
Beef Broth, Bouillon or Consomme, Homemade 21

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