Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sue get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance and being low carb.

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 Sue’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Sue 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
2.5
Zinc : Copper
7.5
Potassium : Sodium
1.5
Calcium : Magnesium
2.2
Iron : Copper
8.7
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sue’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Calcium 109%
Vitamin E 121%
Iron 146%
Sodium 156%
Phosphorus 165%
Potassium 167%
Vitamin B6 203%
Magnesium 210%
Manganese 234%
Vitamin C 253%
Panto Acid (B5) 264%
Omega-3 283%
Zinc 285%

optimal foods for you

The foods listed below will provide Sue with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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
liver sausage -58.0 3.31 13%
cream cheese -162.7 3.50 11%
gruyere cheese -156.4 4.13 22%
liverwurst -93.5 3.26 16%
swiss cheese -145.5 3.93 22%
colby -174.6 3.94 21%
salami -212.6 3.78 18%
monterey cheese -165.1 3.73 21%
liver pate -129.1 3.19 16%
muenster cheese -173.9 3.68 21%
blue cheese -134.9 3.53 21%
cheddar cheese -292.9 4.10 20%
brie -139.5 3.34 19%
pork sausage -157.1 3.25 20%
camembert -113.0 3.00 21%
edam cheese -244.1 3.57 23%
beef sausage -288.4 3.32 18%
gouda cheese -248.8 3.56 24%
feta cheese -93.5 2.64 22%
chorizo -598.7 4.55 17%
ground beef, 80/20 -1.0 2.70 31%
goat cheese -178.6 2.64 21%
veal liver 547.5 1.92 55%
lamb -1346.2 6.39 5%
frankfurter -385.8 2.90 17%
turkey -52.9 2.21 28%
sliced turkey pepperoni -20.4 2.43 35%
beef rib eye steak -69.8 2.48 33%
pork liver 544.2 1.65 59%
beef brains -64.5 1.51 22%
lamb liver 340.3 1.68 48%
t-bone steak -330.1 2.94 26%
headcheese -129.7 1.57 20%
sandwich spread, pork -148.1 2.35 30%
rib eye fillet 171.8 1.99 45%
chicken liver 314.1 1.72 50%
pepperoni -1027.0 5.04 13%
bratwurst -601.3 3.33 16%
beef liver 466.2 1.75 60%
knackwurst -558.5 3.07 16%
meatballs -461.0 2.86 19%
pork ribs -648.0 3.61 18%
sweetbread -662.4 3.18 12%
ground beef, 75/25 -259.8 2.77 31%
chicken breast breaded -90.8 2.63 39%
scrapple, pork -69.8 2.13 34%
ham -14.0 1.49 29%
ground beef 70/30 -263.1 2.70 30%
flank, steak -218.1 2.63 33%
lamb rib -655.4 3.61 19%
ground beef -223.4 2.48 30%
beef brisket -117.8 2.44 37%
beef shortribs -284.1 2.95 33%
ground beef 70/30 -316.3 2.77 30%
lamb brains -98.6 1.54 27%
beef rib, small end -308.8 2.78 31%
beef brisket, flat half -363.9 2.98 31%
Poultry salad sandwich spread -105.4 2.00 33%
beef brisket, flat half -329.7 2.89 32%
ground turkey -289.1 2.58 30%
beef loin -338.0 2.78 30%
beef brisket -296.9 2.80 33%
beef tenderloin steak -322.1 2.73 31%
beef tenderloin steak -274.7 2.62 32%
beef rib, eye -289.4 2.65 32%
egg yolk -544.9 2.75 18%
lamb kidney 380.4 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -53.7 3.05 14%
herring -28.2 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1411.6 6.14 16%
sunflower seeds 1313.3 5.46 15%
almonds 1043.5 6.07 15%
pumpkin seeds 1020.1 5.59 19%
hazelnuts 29.6 6.29 10%
flax seed 94.9 5.34 12%
sesame butter 99.1 5.86 21%
pine nuts -307.9 6.73 11%
peanut butter -66.8 5.90 18%
brazil nuts -602.0 6.59 9%
sesame seeds -617.4 6.31 10%
butternuts -676.7 6.12 17%
cashews -564.4 5.80 26%
olives -5.5 1.45 3%
avocado -71.4 1.60 8%
walnuts -997.9 6.19 13%
peanuts -900.9 5.99 18%
corn bran -237.5 2.24 12%
coconut meat -633.5 3.54 10%
endive 35.1 0.17 7%
pistachio nuts -947.4 5.69 22%
pecans -1521.5 6.91 6%
escarole 157.1 0.19 24%
blackberries 144.1 0.43 27%
alfalfa 49.6 0.23 19%

macronutrients

The macronutrient split of Sue’s diet is shown in the chart below.

macro targets

While Sue’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) 50 140
fat (g) 15 80
carbs (g) 0 75
energy (calories) 1200

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 Sue’s food log based on the harder to find 50% of the essential nutrients. Sue’s most nutrient dense day is July 13 2020 while her least nutrient-dense day is July 24 2020.

best and worst days

Sue’s food diary for the best and worst days are shown below for comparison. Sue 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)
spinach and cauliflower soup 60
Salmorejo de jueyes (stewed crabmeat) 113
Mackerel, Canned, Drained 133
Roe, King Salmon 71
Eggs, Cooked 68
Yellow Bell Pepper, Raw 4
Red Bell Peppers, Raw 8
Mushrooms, Cooked from Fresh 8
Egg Whites Only, Cooked 44
Spinach, Cooked from Fresh 41
Lamb Roast, Leg, No Visible Fat Eaten 204
Chicken Liver 84
Bok Choy, Cooked 20
Broccoli, Cooked From Fresh 55
Garlic, Fresh 9
Lifeway, Kefir, Lowfat, Plain 35
Pumpkin or Squash Seeds, Shelled, Unsalted 28
Sunflower Seeds, Raw 51
Jalna, Natural Yoghourt, Fat Free 16
Yeast extract spread 22
Coffee, Prepared From Grounds 18

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