Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Debbie get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.

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 Debbie’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
12.6
Zinc : Copper
22.7
Potassium : Sodium
0.3
Calcium : Magnesium
7.5
Iron : Copper
28.1
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Debbie’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: fatigue, insomnia, headaches.

nutrient % DRI prioritize
Manganese 11%
Magnesium 15%
Potassium 17%
Vitamin C 18%
Vitamin D 18%
Copper 20%
Vitamin E 20%
Omega-3 23%
Iron 25%
Folate 30%
Phosphorus 35%
Calcium 43%
Sodium 52%
Cystine 222%
Vitamin B-12 97%
Vitamin B-6 81%
Pantothenic acid (B5) 58%
Niacin (B3) 55%
Riboflavin (B2) 121%
Thiamin (B1) 59%
Vitamin A 85%
Selenium 99%
Zinc 57%

optimal foods for you

The foods listed below will provide Debbie with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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
liver sausage 247.1 3.31 13%
lamb liver 2314.7 1.68 48%
veal liver 2305.0 1.92 55%
liverwurst 6.4 3.26 16%
gruyere cheese -244.1 4.13 22%
cream cheese -350.2 3.50 11%
swiss cheese -202.2 3.93 22%
beef liver 2198.4 1.75 60%
colby -336.2 3.94 21%
salami -365.9 3.78 18%
cheddar cheese -496.5 4.10 20%
monterey cheese -306.1 3.73 21%
muenster cheese -317.8 3.68 21%
liver pate -266.1 3.19 16%
blue cheese -271.2 3.53 21%
sweetbread -475.5 3.18 12%
brie -278.9 3.34 19%
pork sausage -271.5 3.25 20%
turkey liver 1331.9 1.89 47%
edam cheese -399.6 3.57 23%
camembert -215.0 3.00 21%
pork liver 1890.5 1.65 59%
gouda cheese -409.9 3.56 24%
chorizo -1146.3 4.55 17%
feta cheese -152.2 2.64 22%
beef sausage -690.9 3.32 18%
bratwurst -792.6 3.33 16%
egg yolk -450.0 2.75 18%
beef brains 269.1 1.51 22%
ground beef, 80/20 -1.7 2.70 31%
goat cheese -369.6 2.64 21%
chicken liver 1111.8 1.72 50%
pork chops 1204.1 1.74 54%
pork ribs -1066.0 3.61 18%
lamb brains 279.0 1.54 27%
frankfurter -798.2 2.90 17%
beef kidney 1123.8 1.57 52%
whole egg 363.0 1.43 30%
pepperoni -2033.7 5.04 13%
lamb -3009.9 6.39 5%
lamb kidney 1353.0 1.12 52%
turkey -98.5 2.21 28%
knackwurst -1004.5 3.07 16%
meatballs -783.3 2.86 19%
pork loin 431.4 1.93 41%
ground turkey -313.4 2.58 30%
sliced turkey pepperoni -89.4 2.43 35%
pork ribs 212.8 2.16 39%
lamb rib -1268.9 3.61 19%
beef rib eye steak -245.8 2.48 33%
headcheese -299.8 1.57 20%
sandwich spread, pork -319.0 2.35 30%
beef rib, small end -506.2 2.78 31%
chicken breast breaded -156.3 2.63 39%
t-bone steak -795.3 2.94 26%
beef tenderloin steak -526.5 2.73 31%
beef loin -582.6 2.78 30%
scrapple, pork -120.7 2.13 34%
beef rib, eye -458.4 2.65 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3698.2 1.43 47%
mackerel 174.2 3.05 14%
caviar 523.6 2.64 33%
salmon 1725.3 1.56 52%
sardine 740.5 2.08 38%
herring 138.9 2.17 36%
tuna 859.8 1.84 52%
trout 642.9 1.68 45%
mollusks conch 1065.6 1.30 54%
anchovy 251.1 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 760.8 5.46 15%
brazil nuts -583.5 6.59 9%
hazelnuts -458.1 6.29 10%
sesame butter -15.7 5.86 21%
peanut butter -253.5 5.90 18%
flax seed -821.3 5.34 12%
wheat bran 1648.1 2.16 38%
walnuts -1263.2 6.19 13%
pumpkin seeds -1030.8 5.59 19%
almonds -1671.7 6.07 15%
olives -15.5 1.45 3%
oat bran 1644.9 2.46 65%
sesame seeds -2450.7 6.31 10%
lupin seeds 341.6 3.71 51%
corn bran -603.8 2.24 12%
pili nuts -3274.8 7.19 7%
endive 54.0 0.17 7%
edamame 678.2 1.21 41%
coconut meat -1660.9 3.54 10%
pine nuts -3159.3 6.73 11%
avocado -809.6 1.60 8%
butternuts -2678.1 6.12 17%

macronutrients

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

macro targets

While Debbie’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) 70 175
fat (g) 20 100
carbs (g) 0 100
energy (calories) 1550

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 Debbie’s food log based on the harder to find 50% of the essential nutrients. Debbie’s most nutrient dense day is November 16 2019 while her least nutrient-dense day is May 23 2019.

best and worst days

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