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
Vitamin E 44%
Potassium 45%
Phosphorus 49%
Copper 56%
Manganese 56%
Calcium 59%
Zinc 64%
Panto Acid (B5) 69%
Valine 84%
Methionine 90%
Leucine 92%
Sodium 92%
Iron 93%
Omega-3 102%
Cystine 126%
Folate 245%
Vitamin B3 (Niacin) 214%
Vitamin B2 (Riboflavin) 248%
Vitamin B1 (Thiamin) 125%
Vitamin A 313%
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 14499.2 1.89 50%
beef brains 237.3 1.51 22%
headcheese -287.3 1.57 20%
whole egg 821.8 1.43 30%
liver sausage 44.5 3.31 13%
lamb brains 390.7 1.54 27%
lamb (lean) 2457.2 1.44 43%
sweetbread -772.5 3.18 12%
cream cheese -478.7 3.50 11%
liverwurst -183.0 3.26 16%
ham 19.4 1.49 29%
liver pate -402.7 3.19 16%
feta cheese -193.4 2.64 22%
goat cheese -330.8 2.64 21%
meatballs -640.3 2.86 19%
camembert -214.7 3.00 21%
bratwurst -606.1 3.33 16%
lamb liver 2772.7 1.68 48%
frankfurter -1043.9 2.90 17%
bologna -1724.1 3.10 11%
sour cream (light) -1134.3 1.36 26%
turkey -77.6 2.21 28%
brie -284.0 3.34 19%
pork sausage -339.5 3.25 20%
pork stomach, cooked -150.3 1.57 32%
egg yolk -1102.7 2.75 18%
greek yogurt -1.4 0.97 37%
pork loin 1572.7 1.93 41%
ricotta -951.2 1.74 27%
knackwurst -1370.0 3.07 16%
beef sausage -809.8 3.32 18%
beef tripe -220.7 0.94 38%
salami -437.8 3.78 18%
blue cheese -287.9 3.53 21%
muenster cheese -346.8 3.68 21%
monterey cheese -320.1 3.73 21%
ground turkey -20.4 2.58 30%
pork ribs 973.7 2.16 39%
rotisserie chicken back -269.6 2.12 32%
beef rib eye steak 122.0 2.48 33%
Poultry salad sandwich spread -284.1 2.00 33%
lamb sweetbread 670.2 1.44 43%
roast ham 665.5 1.78 41%
ground beef, 80/20 1.0 2.70 31%
sandwich spread, pork -448.6 2.35 30%
pork chops 2707.0 1.74 54%
edam cheese -358.1 3.57 23%
swiss cheese -177.0 3.93 22%
lamb kidney 1741.0 1.12 52%
colby -363.1 3.94 21%
scrapple, pork -101.2 2.13 34%
ground beef -378.3 2.48 30%
roast beef 486.7 2.19 38%
lamb leg -196.5 2.58 31%
pork ribs -1270.8 3.61 18%
roast pork 722.1 1.99 41%
t-bone steak -673.6 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4312.5 1.43 47%
mackerel 53.2 3.05 14%
sardine 914.6 2.08 38%
salmon 2433.3 1.56 52%
caviar 457.1 2.64 33%
herring 149.7 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 48.0 0.17 7%
olives -13.9 1.45 3%
alfalfa 93.6 0.23 19%
chicory greens 80.4 0.23 23%
escarole 193.1 0.19 24%
avocado -1749.6 1.60 8%
blackberries 99.3 0.43 27%
corn bran -514.5 2.24 12%
coriander 14.5 0.23 30%
raspberries -5.0 0.52 30%
beet greens 93.5 0.22 35%
eggplant 7.4 0.25 35%
banana pepper 202.5 0.27 36%
mustard greens 165.3 0.27 36%
collards 156.2 0.33 37%
jalapeno peppers 73.2 0.27 37%
sauerkraut 8.5 0.19 39%
tofu -0.1 0.83 34%
pickles 24.1 0.12 40%
cucumber 24.1 0.12 40%
zucchini 185.7 0.17 40%
red peppers 118.5 0.31 40%
chayote 19.0 0.24 41%
wheat bran 1667.6 2.16 38%
turnip greens 610.3 0.29 44%
radishes 24.4 0.16 43%
spinach 838.8 0.23 49%
edamame 613.1 1.21 41%
summer squash 127.0 0.19 45%
arugula 27.9 0.25 45%
coconut meat -2448.0 3.54 10%
parsley 221.4 0.36 48%
asparagus 355.9 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 13 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)
Almond Flour 321
Raw Egg 34
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 102
Woolworths, Light Thickened Cream 186
Queen, Sugar Free Blueberry Maple Syrup 18
Coffee, Prepared From Grounds 24

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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