Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tina 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 Tina’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
13.8
Zinc : Copper
7.4
Potassium : Sodium
0.5
Calcium : Magnesium
4.5
Iron : Copper
8.6
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Tina’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: inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 28%
Manganese 64%
Iron 67%
Magnesium 73%
Thiamin (B1) 73%
Omega-3 74%
Potassium 81%
Vitamin E 82%
Folate 90%
Vitamin B6 100%
Niacin (B3) 109%
Phosphorus 117%
Calcium 121%
Cystine 231%
Riboflavin (B2) 213%
Vitamin C 291%
Vitamin A 347%
Selenium 327%
Copper 174%
Zinc 159%

optimal foods for you

The foods listed below will provide Tina 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 112.7 1.51 22%
liver sausage 111.5 3.31 13%
headcheese -295.6 1.57 20%
lamb brains 56.4 1.54 27%
sweetbread -453.6 3.18 12%
whole egg 246.7 1.43 30%
cream cheese -354.9 3.50 11%
liverwurst -45.9 3.26 16%
ham -1.6 1.49 29%
liver pate -240.6 3.19 16%
feta cheese -198.6 2.64 22%
lamb liver 1933.4 1.68 48%
goat cheese -369.1 2.64 21%
camembert -256.6 3.00 21%
egg yolk -688.8 2.75 18%
frankfurter -806.5 2.90 17%
turkey -96.6 2.21 28%
pork sausage -266.8 3.25 20%
greek yogurt -3.0 0.97 37%
brie -295.9 3.34 19%
pork stomach, cooked -219.7 1.57 32%
meatballs -787.2 2.86 19%
knackwurst -990.0 3.07 16%
bratwurst -793.4 3.33 16%
beef sausage -678.0 3.32 18%
beef tripe -250.6 0.94 38%
salami -363.0 3.78 18%
blue cheese -326.8 3.53 21%
ricotta -1055.6 1.74 27%
muenster cheese -376.1 3.68 21%
sour cream (light) -1397.1 1.36 26%
monterey cheese -359.0 3.73 21%
ground beef, 80/20 -1.4 2.70 31%
sandwich spread, pork -316.5 2.35 30%
Poultry salad sandwich spread -242.4 2.00 33%
lamb kidney 1183.2 1.12 52%
lamb (lean) 415.0 1.44 43%
bologna -1931.4 3.10 11%
scrapple, pork -114.2 2.13 34%
turkey liver 1030.7 1.89 47%
swiss cheese -271.2 3.93 22%
colby -383.3 3.94 21%
ground turkey -336.8 2.58 30%
roast ham 234.8 1.78 41%
pork loin 332.8 1.93 41%
pork ribs -1030.6 3.61 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3090.9 1.43 47%
mackerel 127.0 3.05 14%
caviar 442.6 2.64 33%
sardine 494.9 2.08 38%
salmon 1509.1 1.56 52%
herring 70.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 48.3 0.17 7%
olives -15.1 1.45 3%
alfalfa 70.2 0.23 19%
escarole 195.7 0.19 24%
chicory greens 88.6 0.23 23%
avocado -901.6 1.60 8%
blackberries 101.2 0.43 27%
coriander 16.0 0.23 30%
corn bran -537.4 2.24 12%
raspberries -2.8 0.52 30%
banana pepper 304.0 0.27 36%
beet greens 123.7 0.22 35%
wheat bran 1862.0 2.16 38%
eggplant 41.6 0.25 35%
mustard greens 222.2 0.27 36%
collards 320.1 0.33 37%
jalapeno peppers 249.5 0.27 37%
sauerkraut 141.5 0.19 39%
red peppers 349.2 0.31 40%
zucchini 240.0 0.17 40%
pickles 64.0 0.12 40%
cucumber 64.0 0.12 40%
turnip greens 616.8 0.29 44%
tofu -111.1 0.83 34%
chayote 90.8 0.24 41%
edamame 762.4 1.21 41%
spinach 871.9 0.23 49%
radishes 73.9 0.16 43%
summer squash 203.8 0.19 45%
sunflower seeds 449.9 5.46 15%
arugula 30.4 0.25 45%
coconut meat -1559.6 3.54 10%
parsley 307.3 0.36 48%
asparagus 362.0 0.22 50%
artichokes 387.8 0.47 49%
celery 156.1 0.18 50%
brussel sprouts 299.4 0.42 50%
lettuce 73.7 0.15 50%
okra 168.9 0.22 50%
cauliflower 189.7 0.25 50%
chives 12.6 0.30 48%
broccoli 254.2 0.35 50%
strawberries 12.3 0.32 49%

macronutrients

The macronutrient split of Tina’s diet is shown in the chart below.

macro targets

While Tina’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) 55 200
fat (g) 25 65
carbs (g) 0 40
energy (calories) 950

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 Tina’s food log based on the harder to find 50% of the essential nutrients. Tina’s most nutrient dense day is April 26 2018 while her least nutrient-dense day is April 27 2018.

best and worst days

Tina’s food diary for the best and worst days are shown below for comparison. Tina 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)
Coffee coconut milk stevia 42
Coffee coconut milk stevia 42
Chicken Breast, Skin Removed Before Cooking 74
Chicken Breast, Skin Removed Before Cooking 74
Kraft Cracked Black Pepper Mayo with Olive Oil 45
Kraft Cracked Black Pepper Mayo with Olive Oil 45
Pepper Jack Cheese 79
Pepper Jack Cheese 79
Pizza Keto king 435
Pizza Keto king 435
Stuffed Green pepper soup 174
Stuffed Green pepper soup 174
Ole, High Fiber Low Carb Tortilla Wraps 50
Ole, High Fiber Low Carb Tortilla Wraps 50
Pork Roast, Loin, Fresh, No Visible Fat Eaten 61
Pork Roast, Loin, Fresh, No Visible Fat Eaten 61
Lemon fat bombs 2 85
Lemon fat bombs 2 85
Mixed Nuts, without Peanuts, Salted 174
Mixed Nuts, without Peanuts, Salted 174

Worst Day

food name energy (kcal)
Coffee with cream 36
Coffee with cream 36
Eggs, Cooked 155
Eggs, Cooked 155
Butter, Salted 51
Butter, Salted 51
Sausage Gravy 292
Sausage Gravy 292
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 25
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 25
Miracle Biscuits 97
Miracle Biscuits 97
Open Acres, Beer Brats 230
Open Acres, Beer Brats 230
Teton Waters Ranch, Uncured Jalapeno Cheddar Brat 230
Teton Waters Ranch, Uncured Jalapeno Cheddar Brat 230
Ole, High Fiber Low Carb Tortilla Wraps 50
Ole, High Fiber Low Carb Tortilla Wraps 50
Bush's Best, baked beans, original, canned 90
Bush's Best, baked beans, original, canned 90
Zucchini, Cooked from Fresh 11
Zucchini, Cooked from Fresh 11
Strawberries, Fresh 19
Strawberries, Fresh 19
A Taste of Thai, Coconut Milk, Canned 120
A Taste of Thai, Coconut Milk, Canned 120
Truvia 2
Truvia 2
Bacon, Pork 45
Bacon, Pork 45
Cream Cheese Spread 44
Cream Cheese Spread 44
Jalapeno Pepper, Raw 2
Jalapeno Pepper, Raw 2

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