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 84%
Methionine 90%
Calcium 91%
Leucine 92%
Iron 93%
Cystine 126%
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
turkey 13326.6 1.89 50%
beef brains -13.3 1.51 22%
headcheese -272.3 1.57 20%
liver sausage 105.8 3.31 13%
whole egg 756.7 1.43 30%
lamb brains 165.5 1.54 27%
lamb (lean) 2594.6 1.44 43%
cream cheese -481.0 3.50 11%
sweetbread -816.9 3.18 12%
liverwurst -163.1 3.26 16%
ham 24.3 1.49 29%
liver pate -383.2 3.19 16%
feta cheese -183.6 2.64 22%
goat cheese -314.4 2.64 21%
bologna -1630.7 3.10 11%
bratwurst -545.2 3.33 16%
camembert -203.6 3.00 21%
sour cream (light) -1065.2 1.36 26%
frankfurter -1011.1 2.90 17%
meatballs -678.6 2.86 19%
turkey -74.3 2.21 28%
brie -271.6 3.34 19%
pork stomach, cooked -130.0 1.57 32%
pork sausage -345.8 3.25 20%
pork loin 1615.9 1.93 41%
ricotta -904.1 1.74 27%
greek yogurt -1.4 0.97 37%
lamb liver 2486.8 1.68 48%
knackwurst -1321.9 3.07 16%
egg yolk -1235.0 2.75 18%
beef sausage -791.6 3.32 18%
beef tripe -207.6 0.94 38%
salami -448.7 3.78 18%
blue cheese -274.8 3.53 21%
muenster cheese -332.4 3.68 21%
monterey cheese -306.3 3.73 21%
pork ribs 1024.1 2.16 39%
rotisserie chicken back -184.9 2.12 32%
beef rib eye steak 161.0 2.48 33%
ground turkey -99.6 2.58 30%
Poultry salad sandwich spread -271.9 2.00 33%
roast ham 717.8 1.78 41%
pork chops 2772.1 1.74 54%
sandwich spread, pork -434.1 2.35 30%
ground beef, 80/20 1.1 2.70 31%
edam cheese -336.1 3.57 23%
lamb sweetbread 621.2 1.44 43%
swiss cheese -176.6 3.93 22%
colby -348.5 3.94 21%
ground beef -333.5 2.48 30%
scrapple, pork -93.3 2.13 34%
lamb leg -150.1 2.58 31%
roast beef 511.8 2.19 38%
rotisserie chicken thigh w. skin -483.6 2.26 31%
pork ribs -1265.9 3.61 18%
rib eye fillet 1371.4 1.99 45%
t-bone steak -646.5 2.94 26%
roast pork 729.1 1.99 41%
gouda cheese -341.0 3.56 24%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3617.6 1.43 47%
mackerel -48.7 3.05 14%
sardine 543.8 2.08 38%
caviar 300.6 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 48.7 0.17 7%
olives -13.0 1.45 3%
alfalfa 95.5 0.23 19%
chicory greens 81.6 0.23 23%
escarole 197.4 0.19 24%
blackberries 111.1 0.43 27%
corn bran -477.1 2.24 12%
avocado -1809.7 1.60 8%
coriander 14.7 0.23 30%
raspberries 7.2 0.52 30%
beet greens 95.2 0.22 35%
eggplant 11.5 0.25 35%
banana pepper 209.4 0.27 36%
mustard greens 168.6 0.27 36%
collards 169.4 0.33 37%
jalapeno peppers 80.9 0.27 37%
tofu 17.8 0.83 34%
sauerkraut 13.5 0.19 39%
pickles 28.3 0.12 40%
cucumber 28.3 0.12 40%
zucchini 143.6 0.17 40%
red peppers 127.1 0.31 40%
wheat bran 1702.1 2.16 38%
chayote 26.6 0.24 41%
turnip greens 621.2 0.29 44%
radishes 27.9 0.16 43%
spinach 848.3 0.23 49%
summer squash 99.1 0.19 45%
arugula 28.5 0.25 45%
edamame 331.7 1.21 41%
coconut meat -2385.7 3.54 10%
parsley 226.4 0.36 48%
asparagus 360.6 0.22 50%

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) 135 245
fat (g) 30 125
carbs (g) 0 60
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

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

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