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

supplements

The supplements listed below will provide Debbie 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
2.9
Zinc : Copper
9.6
Potassium : Sodium
0.6
Calcium : Magnesium
3.9
Iron : Copper
10.4
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.

nutrient % DRI prioritize
Vitamin D 16%
Iron 32%
Manganese 43%
Magnesium 44%
Potassium 48%
Vitamin E 50%
Phosphorus 55%
Calcium 64%
Copper 69%
Sodium 72%
Zinc 81%
Folate 83%
Panto Acid (B5) 93%

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 diabetes management . 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
cream cheese -112.1 3.50 11%
liver sausage -237.6 3.31 13%
sweetbread -379.0 3.18 12%
liverwurst -92.5 3.26 16%
liver pate -111.3 3.19 16%
headcheese -106.7 1.57 20%
beef brains -76.5 1.51 22%
egg yolk -158.0 2.75 18%
frankfurter -282.5 2.90 17%
brie -95.1 3.34 19%
bologna -720.5 3.10 11%
knackwurst -407.2 3.07 16%
camembert -73.6 3.00 21%
pork sausage -115.4 3.25 20%
salami -167.3 3.78 18%
feta cheese -76.1 2.64 22%
beef sausage -264.3 3.32 18%
sour cream -837.1 1.98 13%
goat cheese -142.6 2.64 21%
lamb -758.1 6.39 5%
meatballs -334.0 2.86 19%
blue cheese -91.6 3.53 21%
bratwurst -467.4 3.33 16%
muenster cheese -129.1 3.68 21%
lamb brains -22.2 1.54 27%
monterey cheese -124.8 3.73 21%
colby -131.3 3.94 21%
cheddar cheese -211.4 4.10 20%
swiss cheese -114.8 3.93 22%
gruyere cheese -118.3 4.13 22%
ham -16.1 1.49 29%
pork ribs -529.8 3.61 18%
blood sausage -776.5 3.79 14%
whole egg -21.6 1.43 30%
turkey -49.4 2.21 28%
edam cheese -187.0 3.57 23%
chorizo -475.8 4.55 17%
sour cream (light) -365.4 1.36 26%
gouda cheese -189.9 3.56 24%
limburger cheese -594.2 3.27 19%
pepperoni -756.4 5.04 13%
lamb rib -557.7 3.61 19%
cream -1548.7 3.40 6%
ricotta -394.9 1.74 27%
ground beef, 80/20 -1.9 2.70 31%
sandwich spread, pork -104.8 2.35 30%
duck -815.9 3.37 18%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 78.4 3.05 14%
fish roe 1364.1 1.43 47%
caviar 166.1 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2351.1 6.14 16%
sunflower seeds 1735.6 5.46 15%
olives -2.3 1.45 3%
almonds 1573.6 6.07 15%
endive 32.0 0.17 7%
avocado 236.1 1.60 8%
pumpkin seeds 913.7 5.59 19%
flax seed 320.9 5.34 12%
alfalfa 41.1 0.23 19%
corn bran -220.0 2.24 12%
hazelnuts 141.7 6.29 10%
escarole 159.9 0.19 24%
chicory greens 60.3 0.23 23%
coconut meat -460.1 3.54 10%
brazil nuts -64.5 6.59 9%
coconut milk -813.1 2.30 9%
blackberries 148.4 0.43 27%
pine nuts -27.0 6.73 11%
pili nuts -396.2 7.19 7%
sesame seeds -368.2 6.31 10%
raspberries 87.0 0.52 30%
coriander 8.5 0.23 30%
peanut butter 3.3 5.90 18%
coconut cream -1105.1 3.30 8%
wheat bran 688.0 2.16 38%
sesame butter 14.6 5.86 21%
peanuts -220.3 5.99 18%
eggplant 77.3 0.25 35%
banana pepper 159.7 0.27 36%
butternuts -306.3 6.12 17%
beet greens 53.4 0.22 35%
collards 181.5 0.33 37%
mustard greens 96.2 0.27 36%
walnuts -623.0 6.19 13%
jalapeno peppers 140.8 0.27 37%
edamame 559.7 1.21 41%
tofu 6.1 0.83 34%
pecans -1094.2 6.91 6%

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) 55 155
fat (g) 20 25
carbs (g) 0 25
energy (calories) 550

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

Debbie’s food diary indicates she is eating 1100 calories per day with an insulin load of 65g/day and with 24% 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 Debbie’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
Debbie 24% 65 16

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 March 13 2019 while her least nutrient-dense day is November 22 2018.

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)
Fried Eggs, Whole Egg 202
Pork, Fresh, Loin, Tenderloin, Separable Lean Only, Raw 196
Basil, Dried 2
Clarified butter, Butter Oil 112
Zucchini, Cooked from Fresh 18
Globus, Dill Cucumber 14
Stuffed Olives 30
Salami, Hard, Beef and Pork 68
Bega, Cheese, Farmer's Tasty 90
Eggs, Cooked 78
Hamburger with egg 248
Bega, Cheese, Farmer's Tasty 205
Globus, Dill Cucumber 11
Coles, Coconut Cream 144
Chobani, Greek Yogurt, Plain 29
Raspberries, Frozen, Unsweetened 39
Bulk Supplements, Whey Protein Isolate 58

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