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
7.7
Zinc : Copper
4.5
Potassium : Sodium
0.8
Calcium : Magnesium
1.1
Iron : Copper
3.1
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
Vitamin E 19%
Iron 37%
Manganese 37%
Potassium 47%
Omega-3 50%
Folate 51%
Sodium 55%
Vitamin D 63%
Phosphorus 66%
Vitamin B6 79%
Thiamin (B1) 81%
Calcium 97%
Panto Acid (B5) 113%
Niacin (B3) 116%
Vitamin A 225%
Copper 273%
Zinc 152%
Magnesium 231%

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 98.5 1.51 22%
liver sausage 65.6 3.31 13%
headcheese -234.4 1.57 20%
lamb brains 82.8 1.54 27%
sweetbread -308.6 3.18 12%
cream cheese -254.6 3.50 11%
lamb liver 1666.5 1.68 48%
liverwurst -29.7 3.26 16%
ham -8.1 1.49 29%
liver pate -211.4 3.19 16%
feta cheese -158.0 2.64 22%
goat cheese -256.7 2.64 21%
camembert -192.8 3.00 21%
frankfurter -612.8 2.90 17%
turkey -93.7 2.21 28%
greek yogurt -3.3 0.97 37%
pork sausage -213.6 3.25 20%
brie -229.0 3.34 19%
whole egg -430.1 1.43 30%
beef sausage -499.7 3.32 18%
knackwurst -818.5 3.07 16%
meatballs -685.9 2.86 19%
egg yolk -781.3 2.75 18%
salami -291.2 3.78 18%
pork stomach, cooked -359.7 1.57 32%
beef tripe -260.7 0.94 38%
blue cheese -235.8 3.53 21%
muenster cheese -295.2 3.68 21%
ground beef, 80/20 -1.7 2.70 31%
monterey cheese -280.7 3.73 21%
sandwich spread, pork -235.6 2.35 30%
veal liver 1527.6 1.92 55%
Poultry salad sandwich spread -198.9 2.00 33%
lamb kidney 829.2 1.12 52%
bratwurst -858.3 3.33 16%
scrapple, pork -107.7 2.13 34%
ricotta -924.4 1.74 27%
sour cream (light) -1177.1 1.36 26%
colby -295.9 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 85.8 3.05 14%
fish roe 1731.7 1.43 47%
caviar 313.7 2.64 33%
sardine 223.0 2.08 38%
salmon 1041.8 1.56 52%
herring 22.6 2.17 36%
trout 434.8 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 56.6 0.17 7%
olives -12.2 1.45 3%
alfalfa 76.8 0.23 19%
avocado -187.0 1.60 8%
escarole 252.2 0.19 24%
chicory greens 96.2 0.23 23%
blackberries 133.2 0.43 27%
coriander 15.8 0.23 30%
corn bran -482.6 2.24 12%
raspberries 29.9 0.52 30%
wheat bran 1431.0 2.16 38%
banana pepper 265.5 0.27 36%
collards 347.9 0.33 37%
beet greens 110.3 0.22 35%
jalapeno peppers 303.8 0.27 37%
eggplant 80.4 0.25 35%
mustard greens 194.4 0.27 36%
sunflower seeds 1050.5 5.46 15%
edamame 869.1 1.21 41%
sauerkraut 159.9 0.19 39%
red peppers 319.1 0.31 40%
zucchini 238.3 0.17 40%
turnip greens 571.3 0.29 44%
cucumber 95.4 0.12 40%
pickles 95.4 0.12 40%
spinach 767.8 0.23 49%
tofu -31.2 0.83 34%
chayote 129.8 0.24 41%
radishes 81.2 0.16 43%
flax seed 214.0 5.34 12%
summer squash 220.1 0.19 45%
coconut meat -1071.2 3.54 10%
parsley 298.5 0.36 48%
arugula 32.2 0.25 45%
artichokes 439.9 0.47 49%
asparagus 300.1 0.22 50%
brussel sprouts 326.8 0.42 50%
celery 193.6 0.18 50%
cauliflower 204.4 0.25 50%
okra 176.2 0.22 50%
lettuce 70.4 0.15 50%
broccoli 241.5 0.35 50%
coconut milk -2054.5 2.30 9%
natto 235.7 2.11 39%
chives 11.6 0.30 48%
pumpkin seeds 408.6 5.59 19%
turnips 133.3 0.21 51%
strawberries 35.0 0.32 49%
soybeans (sprouted) 319.5 0.81 49%

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 June 22 2019 while her least nutrient-dense day is June 23 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