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
19.9
Zinc : Copper
10.0
Potassium : Sodium
0.6
Calcium : Magnesium
5.3
Iron : Copper
15.0
Calcium : Phosphorus
1.8

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 2%
Omega-3 4%
Vitamin D 5%
Vitamin K1 5%
Vitamin E 8%
Folate 9%
Manganese 9%
Iron 16%
Vitamin B6 18%
Copper 25%
Potassium 25%
Zinc 31%
Selenium 33%
Niacin (B3) 115%
Thiamin (B1) 119%
Vitamin A 37%
Magnesium 37%

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 92.3 1.51 22%
headcheese -280.9 1.57 20%
sweetbread -273.2 3.18 12%
lamb brains 56.6 1.54 27%
cream cheese -251.6 3.50 11%
liver sausage -265.7 3.31 13%
liverwurst -25.9 3.26 16%
ham 6.7 1.49 29%
liver pate -199.9 3.19 16%
feta cheese -155.2 2.64 22%
goat cheese -286.3 2.64 21%
lamb liver 1339.7 1.68 48%
camembert -192.7 3.00 21%
frankfurter -580.8 2.90 17%
whole egg -309.8 1.43 30%
turkey -83.4 2.21 28%
pork sausage -203.8 3.25 20%
greek yogurt -3.1 0.97 37%
brie -223.1 3.34 19%
egg yolk -629.4 2.75 18%
pork stomach, cooked -196.0 1.57 32%
knackwurst -787.2 3.07 16%
salami -259.9 3.78 18%
beef tripe -219.9 0.94 38%
meatballs -704.8 2.86 19%
beef sausage -543.2 3.32 18%
bratwurst -677.4 3.33 16%
blue cheese -239.6 3.53 21%
muenster cheese -282.9 3.68 21%
monterey cheese -271.6 3.73 21%
ground beef, 80/20 -1.8 2.70 31%
sandwich spread, pork -233.9 2.35 30%
ricotta -835.5 1.74 27%
Poultry salad sandwich spread -189.7 2.00 33%
scrapple, pork -109.8 2.13 34%
turkey liver 752.6 1.89 47%
colby -287.2 3.94 21%
swiss cheese -216.7 3.93 22%
sour cream (light) -1224.3 1.36 26%
ground turkey -299.4 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2246.2 1.43 47%
mackerel 149.3 3.05 14%
salmon 1275.9 1.56 52%
sardine 414.9 2.08 38%
caviar 243.9 2.64 33%
herring 64.8 2.17 36%
trout 477.6 1.68 45%
mollusks conch 943.7 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 50.4 0.17 7%
olives -12.7 1.45 3%
alfalfa 57.6 0.23 19%
avocado -371.4 1.60 8%
escarole 223.5 0.19 24%
chicory greens 91.3 0.23 23%
blackberries 114.1 0.43 27%
coriander 15.1 0.23 30%
corn bran -513.0 2.24 12%
raspberries 3.9 0.52 30%
banana pepper 298.1 0.27 36%
collards 400.2 0.33 37%
wheat bran 1421.5 2.16 38%
beet greens 111.8 0.22 35%
eggplant 64.0 0.25 35%
mustard greens 216.5 0.27 36%
jalapeno peppers 200.1 0.27 37%
sunflower seeds 1009.8 5.46 15%
red peppers 358.7 0.31 40%
sauerkraut 119.2 0.19 39%
zucchini 224.1 0.17 40%
turnip greens 585.1 0.29 44%
pickles 73.6 0.12 40%
cucumber 73.6 0.12 40%
edamame 720.5 1.21 41%
spinach 765.8 0.23 49%
tofu -73.1 0.83 34%
chayote 95.2 0.24 41%
brazil nuts 768.8 6.59 9%
radishes 73.1 0.16 43%
summer squash 206.3 0.19 45%
flax seed 17.3 5.34 12%
parsley 321.2 0.36 48%
brussel sprouts 462.3 0.42 50%
arugula 29.5 0.25 45%
coconut meat -1112.2 3.54 10%
asparagus 320.7 0.22 50%
artichokes 350.5 0.47 49%
celery 181.7 0.18 50%
broccoli 288.2 0.35 50%
okra 183.1 0.22 50%
cauliflower 193.3 0.25 50%
lettuce 70.4 0.15 50%
strawberries 72.4 0.32 49%
chives 12.6 0.30 48%
chard 107.9 0.19 51%
coconut milk -2146.7 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 December 02 2019 while her least nutrient-dense day is November 06 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