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
3.2
Zinc : Copper
10.2
Potassium : Sodium
0.8
Calcium : Magnesium
6.4
Iron : Copper
10.0
Calcium : Phosphorus
6.2

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
Vitamin E 12%
Folate 16%
Iron 21%
Vitamin B6 23%
Phosphorus 25%
Thiamin (B1) 31%
Potassium 33%
Niacin (B3) 34%
Vitamin A 34%
Omega-3 36%
Selenium 36%
Vitamin B12 38%
Sodium 40%
Copper 47%
Zinc 59%
Magnesium 78%

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 123.4 1.51 22%
liver sausage 313.3 3.31 13%
headcheese -284.7 1.57 20%
lamb brains 74.4 1.54 27%
sweetbread -368.4 3.18 12%
liverwurst 90.2 3.26 16%
cream cheese -284.5 3.50 11%
ham 15.3 1.49 29%
liver pate -160.2 3.19 16%
feta cheese -144.5 2.64 22%
goat cheese -273.2 2.64 21%
lamb liver 1583.0 1.68 48%
frankfurter -605.6 2.90 17%
camembert -188.3 3.00 21%
whole egg -344.8 1.43 30%
turkey -85.2 2.21 28%
egg yolk -630.7 2.75 18%
brie -229.8 3.34 19%
pork sausage -240.9 3.25 20%
greek yogurt -2.2 0.97 37%
pork stomach, cooked -186.7 1.57 32%
knackwurst -846.3 3.07 16%
beef sausage -556.5 3.32 18%
meatballs -758.1 2.86 19%
beef tripe -212.9 0.94 38%
bratwurst -733.9 3.33 16%
salami -311.8 3.78 18%
blue cheese -237.3 3.53 21%
ricotta -839.0 1.74 27%
muenster cheese -274.5 3.68 21%
monterey cheese -265.9 3.73 21%
lamb (lean) 428.2 1.44 43%
sandwich spread, pork -246.7 2.35 30%
ground beef, 80/20 -0.9 2.70 31%
Poultry salad sandwich spread -204.6 2.00 33%
turkey liver 958.8 1.89 47%
lamb kidney 946.4 1.12 52%
scrapple, pork -112.8 2.13 34%
colby -282.3 3.94 21%
veal liver 1682.3 1.92 55%
sour cream (light) -1322.6 1.36 26%
swiss cheese -211.6 3.93 22%
edam cheese -384.6 3.57 23%
sour cream -2257.6 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -29.1 3.05 14%
fish roe 1538.5 1.43 47%
caviar 326.1 2.64 33%
sardine 248.1 2.08 38%
herring 58.5 2.17 36%
mollusks conch 1085.0 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 47.4 0.17 7%
olives -14.3 1.45 3%
alfalfa 69.7 0.23 19%
escarole 199.6 0.19 24%
chicory greens 82.6 0.23 23%
avocado -606.1 1.60 8%
blackberries 80.3 0.43 27%
coriander 14.5 0.23 30%
corn bran -486.3 2.24 12%
wheat bran 1754.5 2.16 38%
raspberries -22.3 0.52 30%
banana pepper 245.7 0.27 36%
sunflower seeds 1416.7 5.46 15%
beet greens 105.9 0.22 35%
eggplant 62.8 0.25 35%
collards 301.2 0.33 37%
jalapeno peppers 262.7 0.27 37%
mustard greens 194.9 0.27 36%
sauerkraut 152.2 0.19 39%
red peppers 285.5 0.31 40%
zucchini 179.9 0.17 40%
cucumber 74.1 0.12 40%
pickles 74.1 0.12 40%
tofu -2.8 0.83 34%
turnip greens 558.1 0.29 44%
chayote 90.7 0.24 41%
spinach 749.5 0.23 49%
radishes 73.7 0.16 43%
flax seed 304.5 5.34 12%
brazil nuts 825.1 6.59 9%
edamame 493.4 1.21 41%
summer squash 174.5 0.19 45%
coconut meat -1159.6 3.54 10%
arugula 29.5 0.25 45%
parsley 284.5 0.36 48%
asparagus 336.3 0.22 50%
coconut milk -2208.1 2.30 9%
artichokes 419.8 0.47 49%
celery 173.5 0.18 50%
brussel sprouts 295.0 0.42 50%
okra 163.7 0.22 50%
lettuce 68.2 0.15 50%
cauliflower 155.4 0.25 50%
pumpkin seeds 487.5 5.59 19%
chives 11.2 0.30 48%
broccoli 224.5 0.35 50%

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 August 15 2019 while her least nutrient-dense day is August 16 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