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
3.4
Zinc : Copper
10.4
Potassium : Sodium
1.2
Calcium : Magnesium
3.1
Iron : Copper
12.0
Calcium : Phosphorus
0.7

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 18%
Vitamin E 42%
Calcium 45%
Iron 48%
Folate 50%
Panto Acid (B5) 58%
Potassium 60%
Magnesium 61%
Thiamin (B1) 61%
Sodium 70%
Niacin (B3) 74%
Vitamin C 78%
Copper 80%
Omega-3 171%
Vitamin B12 134%
Vitamin B6 80%
Vitamin A 163%
Zinc 94%

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 258.4 1.51 22%
liver sausage 161.3 3.31 13%
lamb brains 268.1 1.54 27%
headcheese -232.9 1.57 20%
lamb liver 1836.9 1.68 48%
sweetbread -223.2 3.18 12%
cream cheese -234.2 3.50 11%
liverwurst 12.9 3.26 16%
ham 2.9 1.49 29%
liver pate -222.7 3.19 16%
feta cheese -140.1 2.64 22%
goat cheese -251.5 2.64 21%
camembert -172.2 3.00 21%
frankfurter -564.6 2.90 17%
turkey -92.7 2.21 28%
pork sausage -193.3 3.25 20%
greek yogurt -2.9 0.97 37%
brie -206.1 3.34 19%
veal liver 1741.0 1.92 55%
whole egg -432.8 1.43 30%
knackwurst -740.6 3.07 16%
beef sausage -457.9 3.32 18%
meatballs -647.3 2.86 19%
salami -268.6 3.78 18%
beef tripe -244.0 0.94 38%
pork stomach, cooked -347.6 1.57 32%
egg yolk -794.7 2.75 18%
blue cheese -211.9 3.53 21%
turkey liver 881.4 1.89 47%
muenster cheese -268.7 3.68 21%
ground beef, 80/20 -1.5 2.70 31%
monterey cheese -260.0 3.73 21%
sandwich spread, pork -214.1 2.35 30%
bratwurst -763.5 3.33 16%
lamb kidney 824.3 1.12 52%
Poultry salad sandwich spread -183.3 2.00 33%
ricotta -857.5 1.74 27%
beef liver 1590.3 1.75 60%
sour cream (light) -1077.0 1.36 26%
scrapple, pork -109.8 2.13 34%
colby -274.3 3.94 21%
sour cream -1817.7 1.98 13%
swiss cheese -213.3 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2367.1 1.43 47%
mackerel 134.3 3.05 14%
salmon 1249.1 1.56 52%
caviar 330.1 2.64 33%
sardine 358.6 2.08 38%
herring 93.7 2.17 36%
trout 529.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 49.9 0.17 7%
olives -11.7 1.45 3%
avocado -108.2 1.60 8%
alfalfa 65.6 0.23 19%
escarole 222.5 0.19 24%
chicory greens 91.1 0.23 23%
blackberries 121.8 0.43 27%
coriander 14.2 0.23 30%
raspberries 24.4 0.52 30%
corn bran -511.1 2.24 12%
banana pepper 318.8 0.27 36%
beet greens 98.3 0.22 35%
eggplant 77.2 0.25 35%
collards 288.7 0.33 37%
mustard greens 191.5 0.27 36%
jalapeno peppers 232.0 0.27 37%
sunflower seeds 1038.1 5.46 15%
red peppers 391.5 0.31 40%
zucchini 239.2 0.17 40%
sauerkraut 118.2 0.19 39%
edamame 763.5 1.21 41%
cucumber 85.9 0.12 40%
pickles 85.9 0.12 40%
wheat bran 971.0 2.16 38%
turnip greens 470.4 0.29 44%
chayote 132.4 0.24 41%
tofu -99.6 0.83 34%
spinach 641.9 0.23 49%
radishes 82.9 0.16 43%
summer squash 219.8 0.19 45%
flax seed 49.2 5.34 12%
parsley 293.8 0.36 48%
arugula 27.0 0.25 45%
coconut meat -1076.1 3.54 10%
artichokes 389.0 0.47 49%
brussel sprouts 368.3 0.42 50%
asparagus 273.7 0.22 50%
celery 181.2 0.18 50%
cauliflower 233.0 0.25 50%
okra 177.9 0.22 50%
broccoli 266.0 0.35 50%
lettuce 59.7 0.15 50%
strawberries 82.7 0.32 49%
chives 11.1 0.30 48%
soybeans (sprouted) 279.6 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) 70 200
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 July 29 2020 while her least nutrient-dense day is June 20 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