Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jean 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 Jean’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
6.2
Zinc : Copper
4.3
Potassium : Sodium
2.4
Calcium : Magnesium
1.8
Iron : Copper
6.7
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jean’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 D 19%
Sodium 30%
Iron 53%
Vitamin E 58%
Panto Acid (B5) 61%
Calcium 62%
Folate 69%
Omega-3 75%
Thiamin (B1) 75%
Potassium 78%
Phosphorus 85%
Vitamin B6 86%
Magnesium 91%
Vitamin B-12 156%
Niacin (B3) 91%
Vitamin A 343%
Copper 179%
Zinc 95%

optimal foods for you

The foods listed below will provide Jean 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
liver sausage 515.7 3.31 13%
beef brains 294.2 1.51 22%
lamb liver 1980.2 1.68 48%
lamb brains 271.3 1.54 27%
headcheese -199.1 1.57 20%
sweetbread -201.5 3.18 12%
liverwurst 87.1 3.26 16%
cream cheese -230.5 3.50 11%
ham -3.0 1.49 29%
liver pate -157.1 3.19 16%
feta cheese -131.5 2.64 22%
goat cheese -220.1 2.64 21%
veal liver 1855.3 1.92 55%
camembert -170.6 3.00 21%
egg yolk -459.2 2.75 18%
frankfurter -539.8 2.90 17%
whole egg -300.7 1.43 30%
turkey -88.9 2.21 28%
greek yogurt -2.9 0.97 37%
pork sausage -191.7 3.25 20%
brie -200.9 3.34 19%
lamb kidney 1022.7 1.12 52%
beef sausage -438.6 3.32 18%
knackwurst -725.8 3.07 16%
beef liver 1733.6 1.75 60%
meatballs -616.3 2.86 19%
turkey liver 903.5 1.89 47%
salami -264.2 3.78 18%
pork stomach, cooked -305.6 1.57 32%
beef tripe -219.3 0.94 38%
blue cheese -212.2 3.53 21%
muenster cheese -262.0 3.68 21%
ground beef, 80/20 -1.1 2.70 31%
monterey cheese -249.0 3.73 21%
sandwich spread, pork -203.2 2.35 30%
chicken liver 864.4 1.72 50%
Poultry salad sandwich spread -181.7 2.00 33%
bratwurst -780.8 3.33 16%
pork liver 1439.1 1.65 59%
scrapple, pork -98.7 2.13 34%
ricotta -840.3 1.74 27%
colby -264.6 3.94 21%
swiss cheese -206.3 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2305.7 1.43 47%
mackerel 128.3 3.05 14%
caviar 470.9 2.64 33%
sardine 398.1 2.08 38%
salmon 1138.0 1.56 52%
herring 89.4 2.17 36%
trout 473.2 1.68 45%
mollusks conch 865.9 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 47.2 0.17 7%
olives -10.8 1.45 3%
alfalfa 71.4 0.23 19%
avocado -291.6 1.60 8%
escarole 202.1 0.19 24%
chicory greens 81.2 0.23 23%
blackberries 86.4 0.43 27%
coriander 13.5 0.23 30%
corn bran -406.7 2.24 12%
raspberries -2.3 0.52 30%
collards 298.8 0.33 37%
banana pepper 199.1 0.27 36%
beet greens 91.2 0.22 35%
jalapeno peppers 250.7 0.27 37%
eggplant 39.5 0.25 35%
sunflower seeds 1050.5 5.46 15%
mustard greens 160.6 0.27 36%
wheat bran 1078.5 2.16 38%
edamame 747.0 1.21 41%
sauerkraut 112.1 0.19 39%
red peppers 263.7 0.31 40%
zucchini 185.4 0.17 40%
turnip greens 474.4 0.29 44%
cucumber 52.9 0.12 40%
pickles 52.9 0.12 40%
tofu -39.5 0.83 34%
chayote 75.0 0.24 41%
spinach 632.7 0.23 49%
radishes 45.3 0.16 43%
flax seed 205.3 5.34 12%
summer squash 161.3 0.19 45%
arugula 25.5 0.25 45%
parsley 248.6 0.36 48%
coconut meat -1031.5 3.54 10%
asparagus 251.1 0.22 50%
artichokes 312.0 0.47 49%
celery 134.6 0.18 50%
brussel sprouts 229.3 0.42 50%
okra 150.1 0.22 50%
lettuce 56.3 0.15 50%
cauliflower 141.6 0.25 50%
broccoli 190.1 0.35 50%
chives 9.3 0.30 48%
pumpkin seeds 352.8 5.59 19%

macronutrients

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

macro targets

While Jean’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) 70 190
fat (g) 20 100
carbs (g) 0 70
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 Jean’s food log based on the harder to find 50% of the essential nutrients. Jean’s most nutrient dense day is May 18 2019 while her least nutrient-dense day is July 08 2019.

best and worst days

Jean’s food diary for the best and worst days are shown below for comparison. Jean 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