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
11.4
Zinc : Copper
6.6
Potassium : Sodium
1.2
Calcium : Magnesium
3.0
Iron : Copper
8.6
Calcium : Phosphorus
0.8

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 20%
Folate 58%
Sodium 60%
Manganese 66%
Thiamin (B1) 67%
Panto Acid (B5) 70%
Iron 74%
Potassium 74%
Omega-3 80%
Vitamin E 82%
Magnesium 83%
Calcium 91%
Phosphorus 95%
Vitamin B-12 146%
Vitamin B-6 99%
Niacin (B3) 98%
Vitamin A 138%
Copper 193%
Zinc 157%

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
beef brains 260.7 1.51 22%
liver sausage 366.5 3.31 13%
headcheese -237.6 1.57 20%
lamb brains 238.3 1.54 27%
lamb liver 1952.4 1.68 48%
sweetbread -333.3 3.18 12%
liverwurst 36.5 3.26 16%
cream cheese -264.9 3.50 11%
ham -7.7 1.49 29%
liver pate -208.9 3.19 16%
feta cheese -160.3 2.64 22%
goat cheese -270.2 2.64 21%
camembert -197.8 3.00 21%
frankfurter -624.1 2.90 17%
turkey -99.8 2.21 28%
greek yogurt -3.3 0.97 37%
pork sausage -223.2 3.25 20%
brie -233.9 3.34 19%
whole egg -449.3 1.43 30%
beef sausage -508.2 3.32 18%
veal liver 1823.8 1.92 55%
knackwurst -842.8 3.07 16%
meatballs -714.5 2.86 19%
egg yolk -821.7 2.75 18%
salami -304.6 3.78 18%
pork stomach, cooked -376.2 1.57 32%
beef tripe -262.6 0.94 38%
lamb kidney 1019.4 1.12 52%
blue cheese -242.9 3.53 21%
muenster cheese -302.2 3.68 21%
ground beef, 80/20 -1.5 2.70 31%
monterey cheese -290.0 3.73 21%
sandwich spread, pork -241.6 2.35 30%
Poultry salad sandwich spread -207.5 2.00 33%
turkey liver 860.6 1.89 47%
bratwurst -899.4 3.33 16%
ricotta -957.2 1.74 27%
scrapple, pork -113.6 2.13 34%
sour cream (light) -1217.4 1.36 26%
beef liver 1717.2 1.75 60%
colby -305.9 3.94 21%
chicken liver 852.6 1.72 50%
swiss cheese -244.9 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2205.2 1.43 47%
mackerel 120.5 3.05 14%
caviar 430.5 2.64 33%
sardine 364.3 2.08 38%
salmon 1148.9 1.56 52%
herring 84.1 2.17 36%
trout 474.8 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 55.9 0.17 7%
olives -13.0 1.45 3%
alfalfa 75.0 0.23 19%
avocado -250.3 1.60 8%
escarole 248.4 0.19 24%
chicory greens 95.1 0.23 23%
blackberries 122.5 0.43 27%
coriander 15.6 0.23 30%
corn bran -516.3 2.24 12%
raspberries 18.9 0.52 30%
banana pepper 259.4 0.27 36%
beet greens 108.8 0.22 35%
collards 336.0 0.33 37%
jalapeno peppers 296.9 0.27 37%
eggplant 76.7 0.25 35%
wheat bran 1400.0 2.16 38%
mustard greens 191.4 0.27 36%
sauerkraut 155.4 0.19 39%
red peppers 311.3 0.31 40%
zucchini 233.9 0.17 40%
edamame 832.7 1.21 41%
pickles 91.7 0.12 40%
cucumber 91.7 0.12 40%
turnip greens 561.5 0.29 44%
sunflower seeds 907.8 5.46 15%
tofu -47.2 0.83 34%
chayote 123.0 0.24 41%
spinach 759.2 0.23 49%
radishes 78.0 0.16 43%
summer squash 215.1 0.19 45%
flax seed 44.9 5.34 12%
coconut meat -1127.3 3.54 10%
arugula 31.6 0.25 45%
parsley 294.1 0.36 48%
artichokes 425.4 0.47 49%
asparagus 295.9 0.22 50%
brussel sprouts 313.7 0.42 50%
celery 188.5 0.18 50%
okra 172.6 0.22 50%
cauliflower 198.9 0.25 50%
lettuce 69.3 0.15 50%
coconut milk -2168.1 2.30 9%
broccoli 236.1 0.35 50%
chives 11.4 0.30 48%
turnips 127.4 0.21 51%

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 November 05 2019 while her least nutrient-dense day is November 13 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