Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ms get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss 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 Ms’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
8.8
Zinc : Copper
10.2
Potassium : Sodium
0.3
Calcium : Magnesium
3.9
Iron : Copper
21.7
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ms’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: insomnia.

nutrient % DRI prioritize
Vitamin C 1%
Vitamin K1 2%
Folate 11%
Vitamin E 11%
Vitamin D 12%
Potassium 18%
Omega-3 33%
Manganese 34%
Phosphorus 34%
Vitamin B6 34%
Iron 38%
Copper 39%
Magnesium 39%
Vitamin B-12 213%
Niacin (B3) 68%
Thiamin (B1) 39%
Vitamin A 300%
Zinc 49%

optimal foods for you

The foods listed below will provide Ms with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
beef brains 264.4 1.51 22%
lamb brains 272.8 1.54 27%
headcheese -258.4 1.57 20%
liver sausage -3.1 3.31 13%
sweetbread -181.5 3.18 12%
cream cheese -251.6 3.50 11%
lamb liver 1697.8 1.68 48%
liverwurst -29.1 3.26 16%
ham 8.5 1.49 29%
liver pate -237.5 3.19 16%
feta cheese -142.6 2.64 22%
goat cheese -259.1 2.64 21%
frankfurter -560.6 2.90 17%
camembert -180.1 3.00 21%
turkey -99.1 2.21 28%
greek yogurt -2.8 0.97 37%
pork sausage -216.4 3.25 20%
brie -219.6 3.34 19%
knackwurst -801.1 3.07 16%
beef sausage -495.1 3.32 18%
meatballs -689.0 2.86 19%
whole egg -582.8 1.43 30%
salami -293.9 3.78 18%
beef tripe -251.6 0.94 38%
pork stomach, cooked -376.6 1.57 32%
blue cheese -224.2 3.53 21%
muenster cheese -259.8 3.68 21%
monterey cheese -253.7 3.73 21%
ground beef, 80/20 -1.8 2.70 31%
sandwich spread, pork -237.2 2.35 30%
bratwurst -821.9 3.33 16%
veal liver 1525.2 1.92 55%
Poultry salad sandwich spread -203.3 2.00 33%
ricotta -868.5 1.74 27%
turkey liver 779.4 1.89 47%
scrapple, pork -123.3 2.13 34%
colby -268.3 3.94 21%
egg yolk -1068.4 2.75 18%
swiss cheese -202.3 3.93 22%
sour cream (light) -1175.8 1.36 26%
lamb kidney 696.3 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2486.7 1.43 47%
mackerel 125.1 3.05 14%
sardine 436.3 2.08 38%
salmon 1232.8 1.56 52%
caviar 281.9 2.64 33%
herring 94.0 2.17 36%
trout 480.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 52.6 0.17 7%
olives -12.6 1.45 3%
alfalfa 66.9 0.23 19%
avocado -322.6 1.60 8%
escarole 231.6 0.19 24%
chicory greens 95.7 0.23 23%
blackberries 123.6 0.43 27%
coriander 15.6 0.23 30%
raspberries 17.0 0.52 30%
corn bran -574.9 2.24 12%
banana pepper 311.6 0.27 36%
collards 419.3 0.33 37%
beet greens 115.5 0.22 35%
mustard greens 226.5 0.27 36%
eggplant 70.3 0.25 35%
wheat bran 1313.9 2.16 38%
jalapeno peppers 207.1 0.27 37%
red peppers 372.5 0.31 40%
zucchini 243.0 0.17 40%
sauerkraut 124.5 0.19 39%
edamame 821.6 1.21 41%
turnip greens 595.4 0.29 44%
sunflower seeds 890.4 5.46 15%
pickles 84.5 0.12 40%
cucumber 84.5 0.12 40%
spinach 789.3 0.23 49%
chayote 109.9 0.24 41%
tofu -118.4 0.83 34%
radishes 77.4 0.16 43%
summer squash 222.3 0.19 45%
flax seed 168.2 5.34 12%
parsley 336.1 0.36 48%
brussel sprouts 493.4 0.42 50%
arugula 31.6 0.25 45%
coconut meat -1123.0 3.54 10%
artichokes 407.2 0.47 49%
asparagus 299.7 0.22 50%
celery 186.7 0.18 50%
pumpkin seeds 540.3 5.59 19%
broccoli 301.1 0.35 50%
okra 191.8 0.22 50%
cauliflower 209.0 0.25 50%
lettuce 73.3 0.15 50%
strawberries 84.4 0.32 49%
chives 13.2 0.30 48%
soybeans (sprouted) 312.4 0.81 49%
coconut milk -2135.6 2.30 9%

macronutrients

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

macro targets

While Ms’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) 60 200
fat (g) 15 100
carbs (g) 0 75
energy (calories) 1450

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 Ms’s food log based on the harder to find 50% of the essential nutrients. Ms’s most nutrient dense day is October 12 2019 while her least nutrient-dense day is October 17 2019.

best and worst days

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