Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lisa 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 Lisa’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Lisa 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
53.2
Zinc : Copper
8.6
Potassium : Sodium
0.8
Calcium : Magnesium
1.1
Iron : Copper
7.5
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lisa’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin C 14%
Calcium 23%
Vitamin D 32%
Omega-3 48%
Thiamin (B1) 49%
Potassium 59%
Iron 63%
Vitamin E 71%
Folate 73%
Magnesium 88%
Sodium 107%
Manganese 118%
Zinc 162%

optimal foods for you

The foods listed below will provide Lisa 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 -145.0 3.31 13%
beef brains 156.1 1.51 22%
sweetbread -413.3 3.18 12%
liverwurst -95.2 3.26 16%
liver pate -121.9 3.19 16%
headcheese -141.4 1.57 20%
frankfurter -357.0 2.90 17%
egg yolk -250.4 2.75 18%
knackwurst -435.2 3.07 16%
pork sausage -117.0 3.25 20%
salami -160.0 3.78 18%
lamb brains 101.4 1.54 27%
beef sausage -319.0 3.32 18%
meatballs -377.6 2.86 19%
bratwurst -514.4 3.33 16%
bologna -986.9 3.10 11%
lamb -963.3 6.39 5%
blood sausage -744.4 3.79 14%
pork ribs -512.6 3.61 18%
ham -1.0 1.49 29%
chorizo -490.9 4.55 17%
turkey -72.1 2.21 28%
pepperoni -831.8 5.04 13%
whole egg -149.0 1.43 30%
lamb rib -702.4 3.61 19%
ground beef, 80/20 -2.0 2.70 31%
sandwich spread, pork -123.7 2.35 30%
duck -958.6 3.37 18%
t-bone steak -482.6 2.94 26%
pork stomach, cooked -271.6 1.57 32%
Poultry salad sandwich spread -103.1 2.00 33%
scrapple, pork -69.1 2.13 34%
ground turkey -335.1 2.58 30%
ground beef -411.2 2.48 30%
sliced turkey pepperoni -67.1 2.43 35%
ground beef 70/30 -474.6 2.77 30%
beef tripe -171.3 0.94 38%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 135.4 3.05 14%
fish roe 2011.0 1.43 47%
caviar 199.3 2.64 33%
sardine 335.2 2.08 38%
herring 40.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
olives -4.4 1.45 3%
endive 29.1 0.17 7%
avocado -10.7 1.60 8%
alfalfa 30.0 0.23 19%
sunflower seeds 594.1 5.46 15%
corn bran -378.0 2.24 12%
chicory greens 49.2 0.23 23%
escarole 129.0 0.19 24%
hazelnuts 5.9 6.29 10%
coconut meat -588.3 3.54 10%
walnuts 135.9 6.19 13%
almonds 173.4 6.07 15%
blackberries 95.7 0.43 27%
flax seed -381.3 5.34 12%
coconut milk -1188.7 2.30 9%
almond butter -11.2 6.14 16%
coriander 8.5 0.23 30%
raspberries 40.9 0.52 30%
peanut butter -124.3 5.90 18%
banana pepper 200.8 0.27 36%
coconut cream -1499.5 3.30 8%
edamame 769.5 1.21 41%
beet greens 66.6 0.22 35%
eggplant 47.5 0.25 35%
sesame butter -47.8 5.86 21%
mustard greens 129.3 0.27 36%
collards 166.1 0.33 37%
jalapeno peppers 162.7 0.27 37%
wheat bran 573.8 2.16 38%
pine nuts -862.0 6.73 11%
tofu -76.1 0.83 34%
sauerkraut 118.9 0.19 39%
pili nuts -1256.5 7.19 7%
red peppers 256.1 0.31 40%
zucchini 154.2 0.17 40%
pickles 63.6 0.12 40%
cucumber 63.6 0.12 40%
pecans -1492.5 6.91 6%
turnip greens 367.2 0.29 44%
chayote 49.8 0.24 41%
pumpkin seeds -785.1 5.59 19%
brazil nuts -1416.9 6.59 9%
sesame seeds -1451.3 6.31 10%

macronutrients

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

macro targets

While Lisa’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) 65 165
fat (g) 20 95
carbs (g) 0 45
energy (calories) 1300

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

Lisa’s food diary indicates she is eating 1361 calories per day with an insulin load of 82g/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 Lisa’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
Lisa 24% 82 11

daily nutrient score

The chart below shows a comparison of the nutrient density of Lisa’s food log based on the harder to find 50% of the essential nutrients. Lisa’s most nutrient dense day is December 21 2018 while her least nutrient-dense day is December 21 2018.

best and worst days

Lisa’s food diary for the best and worst days are shown below for comparison. Lisa 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 310
Butter, Salted 51
Seeds, sunflower seed kernels, toasted, with salt added 297
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 268
Spinach, Raw 7
Cucumber, Raw, With Peel 11
Chicken Breast, Skin Removed Before Cooking 245
Almonds, Oil Roasted, Salted 172

Worst Day

food name energy (kcal)
Eggs, Cooked 310
Butter, Salted 51
Seeds, sunflower seed kernels, toasted, with salt added 297
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 268
Spinach, Raw 7
Cucumber, Raw, With Peel 11
Chicken Breast, Skin Removed Before Cooking 245
Almonds, Oil Roasted, Salted 172

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