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).

supplements

The supplements listed below will provide Ms 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
6.6
Zinc : Copper
7.2
Potassium : Sodium
0.4
Calcium : Magnesium
4.0
Iron : Copper
9.3
Calcium : Phosphorus
1.2

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
Manganese 6%
Vitamin E 13%
Vitamin C 19%
Potassium 25%
Iron 26%
Omega-3 31%
Magnesium 34%
Phosphorus 35%
Calcium 50%
Sodium 52%
Vitamin A 56%
Zinc 57%
Copper 64%
Folate 90%

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 118.0 1.51 22%
sweetbread -14.9 3.18 12%
headcheese -184.5 1.57 20%
liver sausage -22.5 3.31 13%
lamb brains 77.4 1.54 27%
cream cheese -179.2 3.50 11%
liverwurst -23.3 3.26 16%
ham -36.6 1.49 29%
liver pate -136.9 3.19 16%
lamb liver 980.7 1.68 48%
feta cheese -129.4 2.64 22%
goat cheese -183.2 2.64 21%
camembert -144.5 3.00 21%
greek yogurt -2.7 0.97 37%
turkey -85.5 2.21 28%
frankfurter -473.8 2.90 17%
brie -167.6 3.34 19%
pork sausage -188.0 3.25 20%
whole egg -397.1 1.43 30%
beef sausage -375.1 3.32 18%
beef tripe -168.6 0.94 38%
meatballs -512.8 2.86 19%
pork stomach, cooked -255.2 1.57 32%
blue cheese -178.4 3.53 21%
salami -263.2 3.78 18%
muenster cheese -205.7 3.68 21%
ground beef, 80/20 -1.9 2.70 31%
knackwurst -697.1 3.07 16%
monterey cheese -195.9 3.73 21%
Poultry salad sandwich spread -140.4 2.00 33%
sandwich spread, pork -186.5 2.35 30%
veal liver 1026.9 1.92 55%
ricotta -650.2 1.74 27%
scrapple, pork -85.8 2.13 34%
colby -206.1 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 15.2 3.05 14%
fish roe 989.2 1.43 47%
caviar 301.6 2.64 33%
mollusks conch 830.0 1.30 54%
sardine 179.8 2.08 38%
herring 21.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 45.4 0.17 7%
olives -6.7 1.45 3%
avocado -81.4 1.60 8%
alfalfa 60.5 0.23 19%
escarole 204.2 0.19 24%
chicory greens 83.0 0.23 23%
blackberries 177.6 0.43 27%
sunflower seeds 1113.9 5.46 15%
coriander 13.6 0.23 30%
raspberries 74.5 0.52 30%
edamame 927.9 1.21 41%
corn bran -328.1 2.24 12%
collards 349.1 0.33 37%
banana pepper 226.4 0.27 36%
wheat bran 1038.8 2.16 38%
jalapeno peppers 260.6 0.27 37%
almond butter 1185.1 6.14 16%
beet greens 101.2 0.22 35%
mustard greens 196.2 0.27 36%
eggplant 63.6 0.25 35%
pumpkin seeds 1129.5 5.59 19%
turnip greens 592.1 0.29 44%
red peppers 324.8 0.31 40%
sauerkraut 163.0 0.19 39%
zucchini 203.1 0.17 40%
spinach 664.7 0.23 49%
almonds 874.0 6.07 15%
pickles 64.3 0.12 40%
cucumber 64.3 0.12 40%
tofu 0.5 0.83 34%
chayote 99.2 0.24 41%
natto 631.3 2.11 39%
radishes 84.9 0.16 43%
summer squash 201.8 0.19 45%
walnuts 596.0 6.19 13%
parsley 314.6 0.36 48%
artichokes 418.4 0.47 49%
coconut meat -702.4 3.54 10%
flax seed 39.7 5.34 12%
arugula 30.5 0.25 45%
asparagus 235.4 0.22 50%
brussel sprouts 292.4 0.42 50%
coconut milk -1309.2 2.30 9%
celery 165.8 0.18 50%
broccoli 238.2 0.35 50%
strawberries 125.5 0.32 49%
cauliflower 175.2 0.25 50%
okra 119.6 0.22 50%
lettuce 59.0 0.15 50%
soybeans (sprouted) 266.0 0.81 49%
turnips 116.2 0.21 51%
chives 11.7 0.30 48%
chinese cabbage 251.3 0.12 54%

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 January 28 2020 while her least nutrient-dense day is January 25 2020.

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