Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Suzan 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.

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 Suzan’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Suzan 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
6.5
Zinc : Copper
13.2
Potassium : Sodium
0.5
Calcium : Magnesium
1.9
Iron : Copper
11.3
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Suzan’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: hypertension.

nutrient % DRI prioritize
Vitamin D 14%
Iron 25%
Thiamin (B1) 30%
Potassium 45%
Calcium 46%
Copper 51%
Manganese 53%
Vitamin C 53%
Phosphorus 56%
Vitamin B6 61%
Folate 65%
Magnesium 67%
Panto Acid (B5) 82%
Cystine 256%
Riboflavin (B2) 154%
Vitamin E 113%
Vitamin A 263%
Zinc 83%

optimal foods for you

The foods listed below will provide Suzan with the nutrients that she is currently not getting in large amounts while also aligning with her goal of therapeutic ketosis . 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 -2331.1 6.39 5%
sweetbread -302.4 3.18 12%
cream cheese -291.2 3.50 11%
liver sausage -38.6 3.31 13%
bologna -1506.5 3.10 11%
cream -4293.3 3.40 6%
sour cream -2199.9 1.98 13%
liverwurst -85.2 3.26 16%
liver pate -257.4 3.19 16%
knackwurst -809.0 3.07 16%
frankfurter -670.0 2.90 17%
bratwurst -719.9 3.33 16%
blood sausage -1810.5 3.79 14%
pepperoni -1791.0 5.04 13%
butter -6363.2 7.18 2%
beef sausage -547.9 3.32 18%
headcheese -212.0 1.57 20%
salami -355.9 3.78 18%
egg yolk -792.3 2.75 18%
brie -219.8 3.34 19%
meatballs -685.2 2.86 19%
pork ribs -983.3 3.61 18%
chorizo -930.3 4.55 17%
pork sausage -253.9 3.25 20%
camembert -164.2 3.00 21%
beef brains -206.4 1.51 22%
duck -1589.1 3.37 18%
muenster cheese -244.1 3.68 21%
monterey cheese -232.8 3.73 21%
limburger cheese -1251.3 3.27 19%
goat cheese -267.7 2.64 21%
cheddar cheese -411.8 4.10 20%
lamb rib -1142.8 3.61 19%
colby -257.6 3.94 21%
feta cheese -113.8 2.64 22%
blue cheese -207.9 3.53 21%
swiss cheese -169.7 3.93 22%
gruyere cheese -173.3 4.13 22%
edam cheese -288.9 3.57 23%
gouda cheese -299.0 3.56 24%
lamb brains -117.9 1.54 27%
sour cream (light) -786.0 1.36 26%
kielbasa -5600.8 3.25 15%
ricotta -775.3 1.74 27%
turkey -102.6 2.21 28%
t-bone steak -753.1 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -8.0 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
olives -9.7 1.45 3%
endive 57.1 0.17 7%
avocado -544.5 1.60 8%
corn bran -486.0 2.24 12%
coconut meat -1303.3 3.54 10%
coconut milk -2542.5 2.30 9%
flax seed 56.9 5.34 12%
hazelnuts -201.8 6.29 10%
pili nuts -2473.1 7.19 7%
sunflower seeds 875.1 5.46 15%
pecans -2867.9 6.91 6%
brazil nuts -1641.9 6.59 9%
sesame seeds -1574.4 6.31 10%
coconut cream -3604.2 3.30 8%
alfalfa 80.5 0.23 19%
macadamia nuts -4111.4 7.18 6%
almonds -379.5 6.07 15%
pine nuts -1965.3 6.73 11%
almond butter -874.1 6.14 16%
walnuts -2035.2 6.19 13%
chicory greens 109.6 0.23 23%
peanut butter -167.1 5.90 18%
escarole 250.1 0.19 24%
pumpkin seeds -234.2 5.59 19%
butternuts -1702.0 6.12 17%
sesame butter 62.8 5.86 21%
peanuts -2215.2 5.99 18%
blackberries 159.6 0.43 27%
coriander 16.3 0.23 30%
raspberries 60.8 0.52 30%
pistachio nuts -1679.9 5.69 22%

macronutrients

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

protein

Suzan’s protein intake is 1.2g/kg LBM or 51g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Suzan’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 17
RDI/sedentary ~11% 0.8 34
typical ~16% 1.2 50
minimum nutrient optimiser ~24% 1.8 35
Suzan 13% 1.21 51

macro targets

While Suzan’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) 35 55
fat (g) 120 110
carbs (g) 0 70
energy (calories) 1400

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

Suzan’s food diary indicates she is eating 1485 calories per day with an insulin load of 48g/day and with 13% 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 Suzan’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
Suzan 13% 48 20

daily nutrient score

The chart below shows a comparison of the nutrient density of Suzan’s food log based on the harder to find 50% of the essential nutrients. Suzan’s most nutrient dense day is April 13 2018 while her least nutrient-dense day is April 13 2018.

best and worst days

Suzan’s food diary for the best and worst days are shown below for comparison. Suzan 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)
Lettuce, Mixed Greens 19
Tuna Salad, without Egg 110
Fried Eggs, Whole Egg 101
Almonds, Raw 82
Cheese, cheddar 115
Avocado, Black Skin, California Type 57
Oil and Vinegar Dressing, Homemade 163
Coffee, Prepared From Grounds 5
Butter, Salted 203
Coconut Oil 243
Cream, Fluid, Heavy Whipping 51
Chicken Thigh, Skin Eaten 203
Hidden Valley, Original Ranch Dressing, Bottle 129
Green Tea, Brewed, Unsweetened 4

Worst Day

food name energy (kcal)
Lettuce, Mixed Greens 19
Tuna Salad, without Egg 110
Fried Eggs, Whole Egg 101
Almonds, Raw 82
Cheese, cheddar 115
Avocado, Black Skin, California Type 57
Oil and Vinegar Dressing, Homemade 163
Coffee, Prepared From Grounds 5
Butter, Salted 203
Coconut Oil 243
Cream, Fluid, Heavy Whipping 51
Chicken Thigh, Skin Eaten 203
Hidden Valley, Original Ranch Dressing, Bottle 129
Green Tea, Brewed, Unsweetened 4

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