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
5.9
Zinc : Copper
8.6
Potassium : Sodium
0.9
Calcium : Magnesium
2.9
Iron : Copper
8.3
Calcium : Phosphorus
0.7

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 21%
Iron 44%
Manganese 65%
Folate 67%
Potassium 67%
Sodium 73%
Magnesium 75%
Calcium 79%
Vitamin E 82%
Panto Acid (B5) 90%
Phosphorus 96%
Niacin (B3) 118%
Copper 119%

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
liver sausage 1.2 3.31 13%
egg yolk 0.5 2.75 18%
beef brains 0.4 1.51 22%
cream -2.8 3.40 6%
liverwurst -0.2 3.26 16%
chicken liver 7.5 1.72 50%
bologna -2.1 3.10 11%
sweetbread -2.2 3.18 12%
lamb brains 0.7 1.54 27%
liver pate -1.1 3.19 16%
lamb -2.4 6.39 5%
sour cream -2.9 1.98 13%
whole egg 0.8 1.43 30%
headcheese -1.7 1.57 20%
bacon -2.8 4.17 11%
butter -3.6 7.18 2%
blood sausage -2.3 3.79 14%
cream cheese -3.1 3.50 11%
bratwurst -2.1 3.33 16%
kielbasa -2.5 3.25 15%
meatballs -1.7 2.86 19%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 1.4 3.05 14%
caviar 4.4 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 12.1 0.17 7%
coriander 13.9 0.23 30%
chicory greens 12.0 0.23 23%
escarole 10.3 0.19 24%
alfalfa 6.8 0.23 19%
beet greens 10.3 0.22 35%
spinach 12.5 0.23 49%
mustard greens 9.2 0.27 36%
arugula 10.9 0.25 45%
parsley 10.9 0.36 48%
avocado 0.9 1.60 8%
banana pepper 7.4 0.27 36%
wheat bran 9.1 2.16 38%
jalapeno peppers 7.6 0.27 37%
asparagus 10.7 0.22 50%
olives -1.1 1.45 3%
turnip greens 8.9 0.29 44%
lettuce 10.1 0.15 50%
zucchini 7.5 0.17 40%
chard 10.2 0.19 51%
blackberries 4.0 0.43 27%
chives 9.4 0.30 48%
eggplant 5.5 0.25 35%
sunflower seeds 3.1 5.46 15%
sauerkraut 6.3 0.19 39%
red peppers 6.5 0.31 40%
broccoli 9.1 0.35 50%
chinese cabbage 9.7 0.12 54%
collards 5.2 0.33 37%
celery 8.4 0.18 50%
pickles 5.3 0.12 40%
cucumber 5.3 0.12 40%
hazelnuts 0.9 6.29 10%
summer squash 6.4 0.19 45%
coconut milk -2.1 2.30 9%
raspberries 2.4 0.52 30%
corn bran -1.3 2.24 12%
okra 7.5 0.22 50%
flax seed 0.1 5.34 12%
radishes 5.3 0.16 43%
cauliflower 7.2 0.25 50%
chayote 4.6 0.24 41%
coconut cream -2.0 3.30 8%
almonds 1.1 6.07 15%
almond butter 1.1 6.14 16%
yeast extract spread 9.7 1.85 59%
sesame seeds -0.7 6.31 10%
pine nuts -0.1 6.73 11%
pumpkin seeds 1.2 5.59 19%
coconut meat -2.4 3.54 10%
pili nuts -1.2 7.19 7%
brazil nuts -0.9 6.59 9%
artichokes 5.9 0.47 49%
portabella mushrooms 7.2 0.29 55%
watercress 9.8 0.11 65%
pecans -2.2 6.91 6%
peanut butter 0.3 5.90 18%
macadamia nuts -2.2 7.18 6%
edamame 3.4 1.21 41%
sesame butter 0.8 5.86 21%
peanuts -0.2 5.99 18%
shiitake mushroom 7.0 0.39 58%

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) 85 155
fat (g) 20 110
carbs (g) 0 40
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.

net carbs, insulin load, insulinogenic calories

Debbie’s food diary indicates she is eating 1472 calories per day with an insulin load of 89g/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% 89 23

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 21 2018 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)
Eggs, Cooked 155
Spinach, Cooked from Frozen 27
Basil, Dried 2
Coles, Psyllium Husk Powder 17
Bulk Supplements, Whey Protein Isolate 58
Coconut Oil 122
Avocado, Black Skin, California Type 84
John West, Pink Salmon, Smoked 124
Brazil Nuts, Unsalted 93
Almonds, Raw 71
Raw, Fresh Sauerkraut 40
Pork, Fresh, Loin, Tenderloin, Separable Lean Only, Raw 327
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 60
Coles, Coconut Cream 180
Raspberries, Frozen, Unsweetened 39

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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