Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 her 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
8.8
Zinc : Copper
9.3
Potassium : Sodium
1.0
Calcium : Magnesium
1.9
Iron : Copper
16.4
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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: fatigue, hypertension, inflammation, insomnia.

nutrient % DRI prioritize
Cystine 0%
Histidine 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Methionine 0%
Phenylalanine 0%
Threonine 0%
Tryptophan 0%
Tyrosine 0%
Valine 0%
Manganese 78%
Vitamin D 80%
Vitamin B-12 326%
Folate 109%
Vitamin B-6 151%
Pantothenic acid (B5) 151%
Niacin (B3) 147%
Riboflavin (B2) 209%
Thiamin (B1) 128%
Vitamin E 205%
Vitamin A 337%
Selenium 163%
Copper 147%
Zinc 169%
Magnesium 118%
Calcium 84%

optimal foods for you

The foods listed below will provide she 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
turkey 45097.9 1.89 50%
headcheese -237.7 1.57 20%
beef brains 49.5 1.51 22%
lamb (lean) 6366.1 1.44 43%
liver sausage 462.7 3.31 13%
whole egg 1328.4 1.43 30%
lamb brains 283.1 1.54 27%
bologna -1552.3 3.10 11%
cream cheese -867.4 3.50 11%
sour cream (light) -1013.3 1.36 26%
ham 11.1 1.49 29%
liverwurst -476.1 3.26 16%
bratwurst -354.8 3.33 16%
sweetbread -2215.4 3.18 12%
liver pate -782.4 3.19 16%
pork loin 4231.9 1.93 41%
meatballs -710.8 2.86 19%
goat cheese -432.0 2.64 21%
feta cheese -242.6 2.64 22%
ricotta -880.4 1.74 27%
camembert -190.4 3.00 21%
frankfurter -1710.2 2.90 17%
brie -290.6 3.34 19%
turkey -79.8 2.21 28%
pork stomach, cooked -140.1 1.57 32%
pork sausage -620.9 3.25 20%
knackwurst -2314.1 3.07 16%
beef sausage -1220.8 3.32 18%
greek yogurt -1.6 0.97 37%
beef tripe -172.7 0.94 38%
pork chops 6322.7 1.74 54%
pork ribs 2648.6 2.16 39%
chicken 1636.6 2.19 36%
rib eye fillet 3905.6 1.99 45%
salami -685.9 3.78 18%
blue cheese -303.0 3.53 21%
roast beef 2074.1 2.19 38%
beef rib eye steak 984.0 2.48 33%
limburger cheese -1646.4 3.27 19%
muenster cheese -347.0 3.68 21%
monterey cheese -297.3 3.73 21%
egg yolk -2945.1 2.75 18%
ground turkey 289.6 2.58 30%
t-bone steak -447.4 2.94 26%
rotisserie chicken back -177.2 2.12 32%
edam cheese -190.5 3.57 23%
lamb leg 267.9 2.58 31%
pork ribs -1816.2 3.61 18%
lamb liver 3676.9 1.68 48%
ground beef -297.8 2.48 30%
Poultry salad sandwich spread -413.6 2.00 33%
roast ham 1451.6 1.78 41%
swiss cheese -71.6 3.93 22%
colby -394.7 3.94 21%
roast pork 1831.7 1.99 41%
gouda cheese -194.6 3.56 24%
sandwich spread, pork -781.5 2.35 30%
rotisserie chicken thigh w. skin -656.4 2.26 31%
ground beef, 80/20 5.6 2.70 31%
lamb sweetbread 1238.3 1.44 43%
flank, steak 369.5 2.63 33%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 7921.4 1.43 47%
mackerel 86.4 3.05 14%
salmon 5154.2 1.56 52%
sardine 1534.3 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 35.4 0.17 7%
olives -11.9 1.45 3%
alfalfa 105.3 0.23 19%
chicory greens 69.1 0.23 23%
escarole 98.6 0.19 24%
corn bran -449.2 2.24 12%
blackberries 76.9 0.43 27%
coriander 13.9 0.23 30%
avocado -4472.9 1.60 8%
raspberries -18.5 0.52 30%
beet greens 82.0 0.22 35%
eggplant -127.4 0.25 35%
banana pepper 188.2 0.27 36%
mustard greens 164.6 0.27 36%
tofu 469.8 0.83 34%
collards 60.4 0.33 37%
jalapeno peppers -156.1 0.27 37%
sauerkraut -145.1 0.19 39%
pickles -85.0 0.12 40%
cucumber -85.0 0.12 40%
zucchini 35.9 0.17 40%
red peppers -149.5 0.31 40%
chayote -225.8 0.24 41%
turnip greens 924.2 0.29 44%
radishes -83.3 0.16 43%
spinach 1093.9 0.23 49%
summer squash -73.7 0.19 45%
arugula 26.8 0.25 45%
coconut meat -4750.5 3.54 10%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 90 185
fat (g) 20 95
carbs (g) 0 50
energy (calories) 1400

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 01 2019 while her least nutrient-dense day is December 30 2018.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Tea, Brewed, Decaf, Unsweetened 3
Pure Protein, Natural Whey Protein, French Vanilla 79
Cherry Juice 81
Coffee, Prepared From Grounds 2
Enhanced Eggs with Omega 3 Fatty Acids, e.g. Eggland's Best 256
Butter, Salted 153
Onion, White, Yellow or Red, Raw 6
Organics, Mixed Baby Spring Greens, Fresh 18
Broccoli, Raw 34
Mushrooms, Raw 22
Scallions or Spring Onions, Tops Only, Raw 3
Tomato Raw, Includes Cherry, Grape, Roma 18
Olive Oil 119
Red Wine Vinegar 3
Pork Ragu Dec 2018 482
Kirkland, Protein Bar, Chocolate Brownie 190
Microingredients, Organic Spirulina 4
Bronson, Omega-3, Fish Oil, Triple Strength 14
Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough 190

Worst Day

food name energy (kcal)
Laughing Cow Mini Babybel, Gouda 155
Coffee, Prepared From Grounds 2
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 25
Cereals ready-to-eat, Kashi Golean Crisp Toasted Berry Crumble 199
Pork Roast, Shoulder, Fresh, No Visible Fat Eaten 302
Rose Brand, Rice Paper 73
Cashew Butter, Salted 141
Hoisin Sauce 22
Organics, Mixed Baby Spring Greens, Fresh 5
Scallions or Spring Onions, Tops Only, Raw 6
Dufour Pastry Kitchens, Classic Puff Pastry 425
Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8"") trim, raw 262
Broccoli, Raw 34
Mushrooms, Raw 11
Butter, Salted 51
Chocolate Mousse 282
Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough 190
Cereals ready-to-eat, Kashi Golean Crisp Toasted Berry Crumble 346

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