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
4.4
Zinc : Copper
8.2
Potassium : Sodium
1.6
Calcium : Magnesium
4.8
Iron : Copper
8.8
Calcium : Phosphorus
1.1

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 28%
Sodium 30%
Iron 38%
Manganese 38%
Thiamin (B1) 42%
Folate 44%
Potassium 51%
Magnesium 52%
Panto Acid (B5) 53%
Niacin (B3) 68%
Vitamin B6 68%
Phosphorus 70%
Vitamin A 79%
Vitamin B-12 160%
Copper 98%
Zinc 99%

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 427.8 3.31 13%
beef brains -20.0 1.51 22%
headcheese -203.7 1.57 20%
sweetbread -317.0 3.18 12%
lamb brains 8.5 1.54 27%
liverwurst 56.4 3.26 16%
cream cheese -254.3 3.50 11%
ham -2.9 1.49 29%
liver pate -189.4 3.19 16%
lamb liver 1666.1 1.68 48%
feta cheese -136.0 2.64 22%
goat cheese -229.8 2.64 21%
frankfurter -542.5 2.90 17%
camembert -170.4 3.00 21%
turkey -84.6 2.21 28%
brie -203.3 3.34 19%
pork sausage -214.0 3.25 20%
greek yogurt -2.8 0.97 37%
knackwurst -737.5 3.07 16%
beef sausage -445.2 3.32 18%
whole egg -527.5 1.43 30%
meatballs -684.9 2.86 19%
pork stomach, cooked -313.7 1.57 32%
salami -287.7 3.78 18%
beef tripe -228.0 0.94 38%
veal liver 1867.3 1.92 55%
blue cheese -210.5 3.53 21%
bratwurst -749.8 3.33 16%
muenster cheese -266.5 3.68 21%
sour cream (light) -1072.2 1.36 26%
ricotta -840.0 1.74 27%
monterey cheese -255.8 3.73 21%
egg yolk -1009.7 2.75 18%
bologna -1447.0 3.10 11%
sandwich spread, pork -229.9 2.35 30%
ground beef, 80/20 -1.0 2.70 31%
Poultry salad sandwich spread -208.7 2.00 33%
sour cream -1966.2 1.98 13%
turkey liver 874.6 1.89 47%
scrapple, pork -94.1 2.13 34%
lamb kidney 873.2 1.12 52%
colby -269.8 3.94 21%
swiss cheese -228.3 3.93 22%
beef liver 1768.9 1.75 60%
pork ribs -800.6 3.61 18%
chicken liver 873.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 15.2 3.05 14%
fish roe 815.5 1.43 47%
caviar 271.7 2.64 33%
herring 11.9 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 53.0 0.17 7%
olives -16.4 1.45 3%
alfalfa 79.7 0.23 19%
escarole 237.4 0.19 24%
avocado -421.1 1.60 8%
chicory greens 84.6 0.23 23%
blackberries 73.6 0.43 27%
coriander 14.0 0.23 30%
corn bran -434.4 2.24 12%
raspberries 0.4 0.52 30%
banana pepper 234.0 0.27 36%
beet greens 95.4 0.22 35%
eggplant 75.3 0.25 35%
jalapeno peppers 268.4 0.27 37%
collards 283.2 0.33 37%
wheat bran 1432.1 2.16 38%
mustard greens 164.0 0.27 36%
sauerkraut 159.5 0.19 39%
zucchini 191.3 0.17 40%
pickles 100.1 0.12 40%
cucumber 100.1 0.12 40%
red peppers 240.8 0.31 40%
tofu -0.5 0.83 34%
flax seed 515.9 5.34 12%
chayote 132.1 0.24 41%
turnip greens 473.0 0.29 44%
spinach 680.9 0.23 49%
edamame 561.3 1.21 41%
radishes 87.3 0.16 43%
coconut meat -972.8 3.54 10%
summer squash 187.0 0.19 45%
coconut milk -1854.0 2.30 9%
arugula 30.6 0.25 45%
parsley 281.6 0.36 48%
artichokes 451.9 0.47 49%
asparagus 257.4 0.22 50%
natto 379.3 2.11 39%
brussel sprouts 308.2 0.42 50%
celery 175.9 0.18 50%
okra 171.1 0.22 50%
cauliflower 200.5 0.25 50%
lettuce 68.0 0.15 50%
chives 11.6 0.30 48%
pumpkin seeds 443.1 5.59 19%
turnips 143.1 0.21 51%
broccoli 190.1 0.35 50%

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) 70 195
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 September 20 2019 while her least nutrient-dense day is September 06 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