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
3.4
Zinc : Copper
54.1
Potassium : Sodium
0.8
Calcium : Magnesium
8.4
Iron : Copper
14.1
Calcium : Phosphorus
1.5

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
Iron 57%
Potassium 57%
Magnesium 67%
Copper 81%
Sodium 99%
Phosphorus 117%
Calcium 135%
Folate 196%
Omega-3 206%
Valine 246%
Manganese 283%
Leucine 284%
Vitamin E 299%
Vitamin A 340%
Zinc 496%

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 184.6 1.51 22%
headcheese -178.9 1.57 20%
lamb brains 239.5 1.54 27%
sweetbread -255.3 3.18 12%
liver sausage -232.5 3.31 13%
cream cheese -264.6 3.50 11%
whole egg 0.0 1.43 30%
ham -18.3 1.49 29%
liverwurst -143.2 3.26 16%
liver pate -258.8 3.19 16%
goat cheese -143.8 2.64 21%
feta cheese -110.1 2.64 22%
camembert -109.8 3.00 21%
lamb (lean) 894.9 1.44 43%
meatballs -414.0 2.86 19%
frankfurter -620.1 2.90 17%
brie -151.9 3.34 19%
turkey -69.9 2.21 28%
sour cream (light) -699.2 1.36 26%
greek yogurt -1.5 0.97 37%
pork sausage -232.9 3.25 20%
ricotta -515.5 1.74 27%
lamb liver 1316.2 1.68 48%
pork stomach, cooked -211.9 1.57 32%
beef sausage -445.6 3.32 18%
beef tripe -143.6 0.94 38%
bologna -1202.8 3.10 11%
bratwurst -632.7 3.33 16%
blue cheese -143.9 3.53 21%
muenster cheese -162.6 3.68 21%
salami -310.8 3.78 18%
monterey cheese -149.6 3.73 21%
knackwurst -931.5 3.07 16%
lamb sweetbread 383.5 1.44 43%
Poultry salad sandwich spread -172.4 2.00 33%
edam cheese -163.8 3.57 23%
ground beef, 80/20 -0.1 2.70 31%
swiss cheese -74.8 3.93 22%
colby -172.7 3.94 21%
egg yolk -1056.2 2.75 18%
sandwich spread, pork -278.3 2.35 30%
beef rib eye steak -30.6 2.48 33%
ground turkey -181.7 2.58 30%
gouda cheese -166.0 3.56 24%
scrapple, pork -82.2 2.13 34%
limburger cheese -809.1 3.27 19%
ground beef -271.5 2.48 30%
cheddar cheese -261.0 4.10 20%
rib eye fillet 667.5 1.99 45%
gruyere cheese -99.0 4.13 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2456.8 1.43 47%
mackerel 39.3 3.05 14%
sardine 536.6 2.08 38%
caviar 265.0 2.64 33%
salmon 1124.0 1.56 52%
herring 81.8 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 39.7 0.17 7%
olives -5.9 1.45 3%
alfalfa 71.6 0.23 19%
escarole 172.8 0.19 24%
chicory greens 69.9 0.23 23%
avocado -731.1 1.60 8%
blackberries 153.8 0.43 27%
corn bran -336.7 2.24 12%
coriander 11.5 0.23 30%
raspberries 53.1 0.52 30%
beet greens 75.5 0.22 35%
eggplant 40.7 0.25 35%
banana pepper 163.1 0.27 36%
collards 229.4 0.33 37%
mustard greens 145.2 0.27 36%
jalapeno peppers 115.1 0.27 37%
tofu 90.2 0.83 34%
edamame 836.3 1.21 41%
sauerkraut 64.1 0.19 39%
zucchini 173.8 0.17 40%
turnip greens 573.8 0.29 44%
pickles 28.4 0.12 40%
cucumber 28.4 0.12 40%
red peppers 160.5 0.31 40%
wheat bran 954.6 2.16 38%
chayote 51.5 0.24 41%
spinach 668.7 0.23 49%
sunflower seeds 664.7 5.46 15%
radishes 46.9 0.16 43%
summer squash 148.1 0.19 45%
pumpkin seeds 873.1 5.59 19%
arugula 25.9 0.25 45%
parsley 230.3 0.36 48%
artichokes 402.4 0.47 49%
coconut meat -1327.9 3.54 10%
asparagus 230.9 0.22 50%
natto 357.3 2.11 39%
celery 113.6 0.18 50%
brussel sprouts 221.8 0.42 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) 60 205
fat (g) 20 100
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 June 22 2020 while her least nutrient-dense day is June 26 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