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
2.9
Zinc : Copper
5.5
Potassium : Sodium
2.0
Calcium : Magnesium
2.4
Iron : Copper
8.0
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 43%
Sodium 69%
Iron 95%
Vitamin E 123%
Panto Acid (B5) 126%
Thiamin (B1) 140%
Calcium 145%
Potassium 148%
Phosphorus 151%
Magnesium 161%
Manganese 177%
Vitamin B6 179%
Niacin (B3) 180%
Vitamin B-12 389%
Folate 189%
Copper 268%
Zinc 181%

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 349.6 3.31 13%
beef brains 57.0 1.51 22%
headcheese -169.5 1.57 20%
sweetbread -215.0 3.18 12%
lamb brains 61.9 1.54 27%
cream cheese -229.6 3.50 11%
liverwurst -33.9 3.26 16%
lamb liver 1402.5 1.68 48%
ham 4.9 1.49 29%
liver pate -144.5 3.19 16%
feta cheese -117.8 2.64 22%
goat cheese -200.1 2.64 21%
camembert -156.1 3.00 21%
frankfurter -488.8 2.90 17%
turkey -77.8 2.21 28%
greek yogurt -2.9 0.97 37%
pork sausage -189.6 3.25 20%
brie -183.8 3.34 19%
whole egg -349.5 1.43 30%
egg yolk -562.1 2.75 18%
veal liver 1568.9 1.92 55%
knackwurst -651.7 3.07 16%
beef sausage -404.5 3.32 18%
pork stomach, cooked -268.8 1.57 32%
beef tripe -195.1 0.94 38%
salami -256.9 3.78 18%
meatballs -621.9 2.86 19%
lamb kidney 877.1 1.12 52%
blue cheese -194.5 3.53 21%
muenster cheese -243.4 3.68 21%
sandwich spread, pork -181.3 2.35 30%
bratwurst -686.9 3.33 16%
monterey cheese -230.2 3.73 21%
ground beef, 80/20 -1.0 2.70 31%
Poultry salad sandwich spread -163.6 2.00 33%
ricotta -778.6 1.74 27%
turkey liver 689.6 1.89 47%
beef liver 1475.8 1.75 60%
chicken liver 769.9 1.72 50%
scrapple, pork -90.1 2.13 34%
colby -245.3 3.94 21%
bologna -1291.9 3.10 11%
sour cream (light) -1035.1 1.36 26%
swiss cheese -202.1 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1637.9 1.43 47%
mackerel 36.6 3.05 14%
caviar 318.7 2.64 33%
herring 22.0 2.17 36%
mollusks conch 848.6 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 42.7 0.17 7%
olives -9.3 1.45 3%
alfalfa 74.9 0.23 19%
avocado -312.9 1.60 8%
escarole 180.1 0.19 24%
chicory greens 72.8 0.23 23%
blackberries 118.9 0.43 27%
sunflower seeds 1361.4 5.46 15%
coriander 12.2 0.23 30%
corn bran -347.6 2.24 12%
raspberries 32.9 0.52 30%
wheat bran 1332.5 2.16 38%
banana pepper 204.6 0.27 36%
beet greens 80.2 0.22 35%
eggplant 49.7 0.25 35%
jalapeno peppers 222.4 0.27 37%
collards 207.4 0.33 37%
mustard greens 133.3 0.27 36%
flax seed 590.1 5.34 12%
sauerkraut 123.8 0.19 39%
zucchini 146.3 0.17 40%
red peppers 201.6 0.31 40%
pickles 57.7 0.12 40%
cucumber 57.7 0.12 40%
tofu 3.6 0.83 34%
turnip greens 400.6 0.29 44%
chayote 92.3 0.24 41%
edamame 515.9 1.21 41%
spinach 593.0 0.23 49%
radishes 52.3 0.16 43%
summer squash 137.9 0.19 45%
pumpkin seeds 661.9 5.59 19%
coconut meat -906.7 3.54 10%
arugula 22.1 0.25 45%
parsley 208.5 0.36 48%
artichokes 346.0 0.47 49%
asparagus 242.5 0.22 50%
coconut milk -1742.7 2.30 9%
brussel sprouts 230.5 0.42 50%
celery 132.1 0.18 50%
okra 157.3 0.22 50%
cauliflower 145.4 0.25 50%
lettuce 47.9 0.15 50%
natto 205.0 2.11 39%
broccoli 179.0 0.35 50%
chives 7.8 0.30 48%
soybeans (sprouted) 288.2 0.81 49%

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 13 2019 while her least nutrient-dense day is May 19 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