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
5.6
Zinc : Copper
8.8
Potassium : Sodium
1.0
Calcium : Magnesium
3.7
Iron : Copper
12.8
Calcium : Phosphorus
0.9

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 6%
Panto Acid (B5) 39%
Sodium 39%
Potassium 43%
Thiamin (B1) 43%
Manganese 45%
Iron 47%
Niacin (B3) 47%
Vitamin E 48%
Magnesium 49%
Folate 53%
Phosphorus 63%
Vitamin B6 64%
Vitamin B-12 96%
Vitamin A 178%
Copper 84%
Zinc 91%

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 227.7 3.31 13%
beef brains 5.3 1.51 22%
headcheese -209.3 1.57 20%
sweetbread -259.4 3.18 12%
lamb brains 47.4 1.54 27%
liverwurst 36.5 3.26 16%
cream cheese -234.8 3.50 11%
lamb liver 1562.6 1.68 48%
ham 5.7 1.49 29%
liver pate -200.3 3.19 16%
feta cheese -128.9 2.64 22%
goat cheese -232.3 2.64 21%
camembert -159.5 3.00 21%
frankfurter -526.8 2.90 17%
turkey -84.8 2.21 28%
pork sausage -197.4 3.25 20%
greek yogurt -2.8 0.97 37%
brie -192.0 3.34 19%
veal liver 1768.2 1.92 55%
knackwurst -685.9 3.07 16%
beef sausage -435.6 3.32 18%
whole egg -486.4 1.43 30%
salami -270.3 3.78 18%
meatballs -673.0 2.86 19%
pork stomach, cooked -322.2 1.57 32%
beef tripe -226.7 0.94 38%
blue cheese -197.1 3.53 21%
bratwurst -694.2 3.33 16%
turkey liver 863.0 1.89 47%
muenster cheese -252.3 3.68 21%
monterey cheese -244.3 3.73 21%
sandwich spread, pork -197.6 2.35 30%
sour cream (light) -970.8 1.36 26%
ground beef, 80/20 -1.3 2.70 31%
Poultry salad sandwich spread -169.6 2.00 33%
egg yolk -906.2 2.75 18%
ricotta -804.0 1.74 27%
beef liver 1622.4 1.75 60%
scrapple, pork -97.8 2.13 34%
colby -257.7 3.94 21%
sour cream -1821.4 1.98 13%
swiss cheese -211.1 3.93 22%
bologna -1416.6 3.10 11%
lamb kidney 675.1 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 38.6 3.05 14%
fish roe 1652.8 1.43 47%
caviar 176.2 2.64 33%
herring 23.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 51.7 0.17 7%
olives -10.3 1.45 3%
alfalfa 67.1 0.23 19%
avocado -167.9 1.60 8%
escarole 234.0 0.19 24%
chicory greens 90.4 0.23 23%
blackberries 134.0 0.43 27%
coriander 14.0 0.23 30%
corn bran -466.0 2.24 12%
raspberries 33.4 0.52 30%
sunflower seeds 1283.5 5.46 15%
banana pepper 262.7 0.27 36%
beet greens 95.4 0.22 35%
collards 300.0 0.33 37%
eggplant 84.7 0.25 35%
jalapeno peppers 234.1 0.27 37%
mustard greens 165.7 0.27 36%
wheat bran 1211.3 2.16 38%
red peppers 320.6 0.31 40%
sauerkraut 114.4 0.19 39%
zucchini 184.9 0.17 40%
pickles 90.1 0.12 40%
cucumber 90.1 0.12 40%
turnip greens 473.0 0.29 44%
chayote 137.7 0.24 41%
tofu -63.7 0.83 34%
spinach 680.9 0.23 49%
flax seed 357.2 5.34 12%
edamame 517.6 1.21 41%
radishes 76.9 0.16 43%
summer squash 178.1 0.19 45%
coconut meat -978.8 3.54 10%
arugula 27.2 0.25 45%
parsley 253.8 0.36 48%
artichokes 402.6 0.47 49%
asparagus 276.8 0.22 50%
brussel sprouts 336.0 0.42 50%
celery 184.5 0.18 50%
coconut milk -1873.1 2.30 9%
okra 177.7 0.22 50%
cauliflower 192.4 0.25 50%
broccoli 236.7 0.35 50%
lettuce 60.6 0.15 50%
chives 10.1 0.30 48%
soybeans (sprouted) 314.4 0.81 49%
strawberries 38.9 0.32 49%
turnips 94.4 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) 70 200
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 January 09 2020 while her least nutrient-dense day is January 22 2020.

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