Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jaila get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management with a low insulin load diet and being vegan.

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 Jaila’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
5.1
Zinc : Copper
4.2
Potassium : Sodium
1.2
Calcium : Magnesium
1.5
Iron : Copper
8.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jaila’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: high estrogen.

nutrient % DRI prioritize
Vitamin D 29%
Calcium 44%
Iron 46%
Sodium 59%
Zinc 67%
Phosphorus 68%
Thiamin (B1) 68%
Panto Acid (B5) 73%
Potassium 78%
Magnesium 79%
Folate 87%
Vitamin B12 92%
Manganese 100%
Cystine 160%
Vitamin K 243%
Vitamin B-6 111%
Vitamin E 117%
Vitamin A 292%
Selenium 121%

optimal foods for you

The foods listed below will provide Jaila with the nutrients that she is currently not getting in large amounts while also aligning with her goal of diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Plant based foods

food name nutrient density energy density insulin load
endive 19.3 0.17 7%
chicory greens 19.9 0.23 23%
coriander 21.0 0.23 30%
beet greens 19.3 0.22 35%
spinach 23.0 0.23 49%
mustard greens 16.6 0.27 36%
alfalfa 8.8 0.23 19%
arugula 17.2 0.25 45%
turnip greens 16.6 0.29 44%
lettuce 18.2 0.15 50%
chives 17.3 0.30 48%
collards 12.3 0.33 37%
parsley 17.1 0.36 48%
asparagus 17.5 0.22 50%
chard 17.9 0.19 51%
wheat bran 13.5 2.16 38%
olives -2.8 1.45 3%
jalapeno peppers 10.5 0.27 37%
avocado -1.1 1.60 8%
chinese cabbage 17.0 0.12 54%
banana pepper 8.1 0.27 36%
zucchini 9.5 0.17 40%
broccoli 13.6 0.35 50%
sauerkraut 8.4 0.19 39%
cucumber 8.4 0.12 40%
pickles 8.4 0.12 40%
blackberries 3.1 0.43 27%
red peppers 8.7 0.31 40%
watercress 19.1 0.11 65%
okra 12.3 0.22 50%
corn bran -2.5 2.24 12%
flax seed -0.0 5.34 12%
celery 11.6 0.18 50%
eggplant 4.9 0.25 35%
brazil nuts -0.2 6.59 9%
coconut milk -4.7 2.30 9%
hazelnuts -0.5 6.29 10%
coconut cream -4.1 3.30 8%
radishes 7.5 0.16 43%
summer squash 8.1 0.19 45%
sesame seeds -1.7 6.31 10%
raspberries 1.4 0.52 30%
chayote 5.8 0.24 41%
pili nuts -2.7 7.19 7%
coconut meat -4.9 3.54 10%
tofu 3.2 0.83 34%
kale 13.3 0.28 60%
cauliflower 9.1 0.25 50%
almonds -0.9 6.07 15%
sesame butter 1.5 5.86 21%
almond butter -0.9 6.14 16%
pine nuts -2.2 6.73 11%
pecans -4.3 6.91 6%
brussel sprouts 8.0 0.42 50%
macadamia nuts -4.6 7.18 6%
walnuts -2.3 6.19 13%
pumpkin seeds -0.4 5.59 19%
butternuts -1.6 6.12 17%
portabella mushrooms 9.2 0.29 55%
peanut butter -1.8 5.90 18%
edamame 3.4 1.21 41%
artichokes 6.1 0.47 49%
peanuts -2.4 5.99 18%
cabbage 8.5 0.23 55%
turnips 5.6 0.21 51%
snap beans 8.3 0.15 58%
red cabbage 6.8 0.29 55%
pistachio nuts -2.3 5.69 22%
natto 1.5 2.11 39%
soybeans (sprouted) 4.7 0.81 49%
radicchio 11.9 0.23 68%
yeast extract spread 9.6 1.85 59%
shiitake mushroom 7.6 0.39 58%
onions 10.5 0.32 65%
seaweed (laver) 17.3 0.35 80%
rhubarb 5.5 0.21 55%
cashews -2.2 5.80 26%
white mushroom 9.5 0.22 65%
peas 8.6 0.42 65%
amaranth leaves 17.4 0.21 86%
carrots 7.7 0.41 64%
strawberries 0.7 0.32 49%
spirulina 9.6 0.26 70%
seaweed (kelp) 12.5 0.43 77%
boysenberries 1.9 0.50 54%
gooseberries 0.5 0.44 52%
winter squash 7.8 0.40 69%

macronutrients

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

macro targets

While Jaila’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) 75 140
fat (g) 15 105
carbs (g) 0 35
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.

net carbs, insulin load, insulinogenic calories

Jaila’s food diary indicates she is eating 1201 calories per day with an insulin load of 120g/day and with 40% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Jaila’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average optimiser 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Jaila 40% 120 88

daily nutrient score

The chart below shows a comparison of the nutrient density of Jaila’s food log based on the harder to find 50% of the essential nutrients. Jaila’s most nutrient dense day is March 17 2019 while her least nutrient-dense day is March 16 2019.

best and worst days

Jaila’s food diary for the best and worst days are shown below for comparison. Jaila 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes