Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jessie 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 and being paleo.

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 Jessie’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
4.9
Zinc : Copper
9.1
Potassium : Sodium
1.4
Calcium : Magnesium
2.6
Iron : Copper
11.0
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jessie’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: hypothyroidism, inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 33%
Sodium 34%
Iron 35%
Vitamin E 41%
Potassium 51%
Manganese 57%
Panto Acid (B5) 62%
Phosphorus 67%
Calcium 70%
Copper 72%
Magnesium 73%
Zinc 80%
Selenium 86%
Cystine 204%
Vitamin B-12 239%
Folate 94%
Vitamin B-6 300%
Riboflavin (B2) 431%
Vitamin C 111%
Vitamin A 204%

optimal foods for you

The foods listed below will provide Jessie 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 -259.1 3.18 12%
beef brains 71.4 1.51 22%
egg yolk -111.4 2.75 18%
lamb brains 118.9 1.54 27%
whole egg 589.9 1.43 30%
pork ribs -972.0 3.61 18%
lamb -2340.3 6.39 5%
lamb rib -1017.3 3.61 19%
duck -1530.2 3.37 18%
t-bone steak -610.6 2.94 26%
pork stomach, cooked -108.7 1.57 32%
ground beef, 80/20 -1.3 2.70 31%
ground turkey -330.1 2.58 30%
ground beef -400.7 2.48 30%
beef loin -422.0 2.78 30%
ground beef 70/30 -518.1 2.77 30%
beef rib eye steak -95.0 2.48 33%
lamb leg -363.1 2.58 31%
ground beef 70/30 -449.3 2.70 30%
beef tenderloin steak -373.6 2.73 31%
beef rib, small end -352.7 2.78 31%
ground beef, 75/25 -459.1 2.77 31%
beef rib, eye -316.5 2.65 32%
rotisserie chicken thigh w. skin -608.7 2.26 31%
beef brisket, flat half -447.7 2.98 31%
beef tenderloin steak -306.8 2.62 32%
flank, steak -284.9 2.63 33%
beef brisket, flat half -410.0 2.89 32%
rotisserie chicken back -656.6 2.12 32%
beef tripe -169.6 0.94 38%
beef loin, top loin -237.4 2.50 34%
beef brisket -354.2 2.80 33%
chicken patty, uncooked -601.1 2.92 32%
beef shortribs -381.2 2.95 33%
sirloin steak -208.5 2.43 36%
prok ears -723.6 1.66 35%
beef brisket -156.5 2.44 37%
roast beef -56.3 2.19 38%
lamb (lean) 613.0 1.44 43%
chicken patty, cooked -590.4 2.87 34%
lamb liver 1597.0 1.68 48%
pork ribs 24.8 2.16 39%
turkey liver 1242.1 1.89 47%
rotisserie chicken thigh -313.4 1.93 39%
pork loin 52.1 1.93 41%
roast pork 30.8 1.99 41%
rotisserie chicken drumstick -261.5 2.06 39%
chicken breast breaded -135.4 2.63 39%
lamb sweetbread 71.5 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 113.4 3.05 14%
fish roe 3044.3 1.43 47%
caviar 395.7 2.64 33%
herring 78.1 2.17 36%
sardine 287.9 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
olives -10.9 1.45 3%
endive 44.9 0.17 7%
avocado -634.6 1.60 8%
sunflower seeds 1464.8 5.46 15%
alfalfa 63.1 0.23 19%
brazil nuts 213.9 6.59 9%
chicory greens 90.7 0.23 23%
escarole 201.8 0.19 24%
coconut meat -1297.0 3.54 10%
hazelnuts -288.9 6.29 10%
coconut milk -2526.8 2.30 9%
blackberries 130.1 0.43 27%
flax seed -1043.0 5.34 12%
coriander 14.1 0.23 30%
raspberries 30.1 0.52 30%
almonds -710.5 6.07 15%
coconut cream -3209.9 3.30 8%
sesame seeds -1779.2 6.31 10%
pumpkin seeds -395.6 5.59 19%
sesame butter 1.7 5.86 21%
beet greens 101.4 0.22 35%
eggplant 47.8 0.25 35%
banana pepper 268.3 0.27 36%
mustard greens 181.4 0.27 36%
collards 281.6 0.33 37%
pili nuts -2573.5 7.19 7%
jalapeno peppers 200.7 0.27 37%
almond butter -1448.3 6.14 16%
walnuts -2015.5 6.19 13%
pine nuts -2271.3 6.73 11%
sauerkraut 103.3 0.19 39%
pecans -3258.3 6.91 6%
red peppers 344.2 0.31 40%
pickles 56.8 0.12 40%
cucumber 56.8 0.12 40%
zucchini 179.4 0.17 40%
butternuts -1850.5 6.12 17%
chayote 127.9 0.24 41%
edamame 408.7 1.21 41%
turnip greens 501.2 0.29 44%
radishes 79.7 0.16 43%
peanuts -2355.1 5.99 18%
summer squash 149.4 0.19 45%
spinach 733.1 0.23 49%

macronutrients

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

macro targets

While Jessie’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) 55 125
fat (g) 15 110
carbs (g) 0 60
energy (calories) 1450

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

Jessie’s food diary indicates she is eating 1003 calories per day with an insulin load of 71g/day and with 28% 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 Jessie’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
Jessie 28% 71 43

daily nutrient score

The chart below shows a comparison of the nutrient density of Jessie’s food log based on the harder to find 50% of the essential nutrients. Jessie’s most nutrient dense day is January 21 2019 while her least nutrient-dense day is January 24 2019.

best and worst days

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