Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kerry 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 Kerry’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
5.5
Zinc : Copper
10.3
Potassium : Sodium
0.7
Calcium : Magnesium
1.1
Iron : Copper
33.4
Calcium : Phosphorus
1.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Kerry’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: asthma, depression, fatigue, inflammation, methylation, insomnia, fibromyalgia.

nutrient % DRI prioritize
Manganese 34%
Potassium 45%
Phosphorus 49%
Sodium 61%
Copper 63%
Vitamin E 66%
Panto Acid (B5) 69%
Zinc 79%
Valine 81%
Methionine 87%
Leucine 89%
Calcium 91%
Isoleucine 92%
Cystine 121%
Folate 306%
Niacin (B3) 214%
Riboflavin (B2) 273%
Thiamin (B1) 125%
Vitamin A 240%
Selenium 96%
Magnesium 215%

optimal foods for you

The foods listed below will provide Kerry 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
lamb liver 23.4 1.68 48%
chicken liver 22.9 1.72 50%
veal liver 23.3 1.92 55%
lamb kidney 20.6 1.12 52%
beef liver 23.3 1.75 60%
turkey liver 18.6 1.89 47%
pork liver 21.3 1.65 59%
beef kidney 15.5 1.57 52%
lamb heart 13.4 1.61 48%
whole egg 7.2 1.43 30%
lamb brains 6.4 1.54 27%
lamb sweetbread 10.8 1.44 43%
pork chops 14.0 1.74 54%
beef roast 12.0 1.78 48%
bison 13.2 1.71 53%
turkey heart 11.3 1.74 47%
lamb (lean) 9.6 1.44 43%
rib eye fillet 10.9 1.99 45%
chicken breast 14.4 1.48 60%
roast pork 9.5 1.99 41%
pork shoulder 13.2 1.62 56%
ground pork 13.0 1.85 54%
porterhouse steak (fat trimmed) 10.7 1.45 50%
pork loin 9.1 1.93 41%
pork ribs 9.0 2.16 39%
chicken drumstick 9.9 1.49 47%
leg ham 12.7 1.65 56%
lamb lungs 11.8 0.95 58%
veal loin 10.3 1.75 48%
roast beef 8.0 2.19 38%
pork (lean) 9.2 2.09 44%
sirloin steak (lean) 12.4 1.77 57%
beef tripe 10.3 1.03 55%
beef brains 1.8 1.51 22%
ground beef (lean) 12.2 1.44 60%
beef heart 10.5 1.79 52%
liver sausage 1.9 3.31 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 15.8 1.43 47%
crab 20.3 0.83 71%
crayfish 18.5 0.82 67%
lobster 18.9 0.89 71%
anchovy 12.8 2.10 44%
salmon 13.8 1.56 52%
trout 11.9 1.68 45%
sturgeon 12.2 1.35 49%
tuna 13.7 1.84 52%
flounder 12.9 0.86 57%
mussel 14.3 0.86 63%
caviar 8.6 2.64 33%
halibut 14.9 1.11 66%
sardine 8.1 2.08 38%
perch 12.9 0.96 62%
pollock 14.9 1.11 69%
oysters 11.6 1.02 59%
herring 7.0 2.17 36%
rockfish 13.3 1.09 66%
shrimp 14.2 1.19 69%

Plant based foods

food name nutrient density energy density insulin load
endive 18.0 0.17 7%
spinach 25.5 0.23 49%
chicory greens 17.5 0.23 23%
coriander 18.8 0.23 30%
alfalfa 15.3 0.23 19%
asparagus 21.4 0.22 50%
escarole 13.8 0.19 24%
watercress 24.9 0.11 65%
beet greens 15.9 0.22 35%
turnip greens 17.3 0.29 44%
chard 18.1 0.19 51%
seaweed (laver) 25.8 0.35 80%
portabella mushrooms 17.7 0.29 55%
chinese cabbage 17.1 0.12 54%
lettuce 15.9 0.15 50%
mustard greens 12.2 0.27 36%
wheat bran 15.6 2.16 38%
chives 14.9 0.30 48%
spirulina 20.8 0.26 70%
parsley 14.2 0.36 48%
arugula 12.9 0.25 45%
white mushroom 18.2 0.22 65%
zucchini 10.4 0.17 40%
banana pepper 8.4 0.27 36%
broccoli 12.2 0.35 50%
okra 10.9 0.22 50%
collards 6.7 0.33 37%
blackberries 3.6 0.43 27%
amaranth leaves 19.7 0.21 86%
jalapeno peppers 5.5 0.27 37%
cauliflower 9.0 0.25 50%
shiitake mushroom 11.3 0.39 58%
yeast extract spread 14.2 1.85 59%
tofu 5.3 0.83 34%
olives -2.7 1.45 3%
red peppers 5.6 0.31 40%
eggplant 3.8 0.25 35%
summer squash 6.6 0.19 45%
pickles 4.5 0.12 40%
cucumber 4.5 0.12 40%
celery 7.4 0.18 50%
soybeans (sprouted) 7.9 0.81 49%

macronutrients

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

macro targets

While Kerry’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) 140 255
fat (g) 30 140
carbs (g) 0 145
energy (calories) 1900

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 Kerry’s food log based on the harder to find 50% of the essential nutrients. Kerry’s most nutrient dense day is January 10 2019 while her least nutrient-dense day is January 12 2019.

best and worst days

Kerry’s food diary for the best and worst days are shown below for comparison. Kerry 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)
Healthy Origins, Organic Spirulina 3
Nature's Way, Choline 5
Now, Cholesterol Support 10
Eggs, Cooked 118
Bacon, Pork 112
Spinach, Cooked from Fresh 41
Mushrooms, Cooked from Fresh 4
Lettuce, Mixed Greens 9
Espresso, Decaf, without Flavored Syrup 7
Woolworths, Light Thickened Cream 75
Espresso, without Flavored Syrup 8
Sealord, New Zealand Him I, Parmesan & Rosemary Ciabatta Crumb 210

Worst Day

food name energy (kcal)
Avocado, Black Skin, California Type 227
Eggs, Cooked 195
Baby Spinach 7
Espresso, Decaf, without Flavored Syrup 8
Woolworths, Light Thickened Cream 37
Espresso, without Flavored Syrup 11
Now, Psyllium Husk Powder 83
Almond Flour 430
Raw Egg, White 35
Baking Powder 2
B&D, Natural Peanut Butter 175
Butter, Salted 203

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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