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
4.0
Zinc : Copper
4.7
Potassium : Sodium
1.4
Calcium : Magnesium
1.9
Iron : Copper
8.4
Calcium : Phosphorus
0.7

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 14%
Sodium 53%
Calcium 56%
Iron 58%
Vitamin B12 60%
Panto Acid (B5) 65%
Phosphorus 70%
Potassium 78%
Thiamin (B1) 80%
Magnesium 82%
Vitamin E 87%
Niacin (B3) 88%
Zinc 90%
Cystine 188%
Vitamin K 172%
Folate 106%
Vitamin B-6 93%
Vitamin C 470%
Vitamin A 270%
Selenium 111%

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
olives -15.3 1.45 3%
endive 59.4 0.17 7%
avocado -960.7 1.60 8%
corn bran -545.3 2.24 12%
alfalfa 70.1 0.23 19%
chicory greens 106.3 0.23 23%
coconut meat -1640.3 3.54 10%
hazelnuts -560.1 6.29 10%
flax seed -880.0 5.34 12%
brazil nuts -899.8 6.59 9%
coconut milk -3182.9 2.30 9%
blackberries 80.0 0.43 27%
coriander 16.9 0.23 30%
raspberries -9.2 0.52 30%
peanut butter -254.7 5.90 18%
coconut cream -4073.1 3.30 8%
sesame butter -31.7 5.86 21%
sesame seeds -2446.8 6.31 10%
beet greens 129.7 0.22 35%
eggplant 36.2 0.25 35%
banana pepper 297.1 0.27 36%
collards 522.2 0.33 37%
mustard greens 260.0 0.27 36%
pumpkin seeds -1099.7 5.59 19%
pili nuts -3158.6 7.19 7%
tofu 9.8 0.83 34%
wheat bran 1542.2 2.16 38%
jalapeno peppers 249.4 0.27 37%
almonds -1942.2 6.07 15%
sauerkraut 137.8 0.19 39%
pickles 109.9 0.12 40%
cucumber 109.9 0.12 40%
red peppers 353.7 0.31 40%
pecans -4175.0 6.91 6%
zucchini 177.7 0.17 40%
chayote 87.0 0.24 41%
butternuts -2575.7 6.12 17%
walnuts -3327.0 6.19 13%
turnip greens 741.7 0.29 44%
pine nuts -3515.5 6.73 11%
edamame 345.8 1.21 41%
radishes 76.9 0.16 43%
natto -10.2 2.11 39%
peanuts -3065.5 5.99 18%
almond butter -3509.1 6.14 16%
summer squash 155.8 0.19 45%
spinach 878.1 0.23 49%
macadamia nuts -5374.5 7.18 6%
arugula 40.5 0.25 45%
pistachio nuts -2745.6 5.69 22%
parsley 378.6 0.36 48%
brussel sprouts 439.2 0.42 50%
asparagus 342.5 0.22 50%
artichokes 354.2 0.47 49%
chives 14.7 0.30 48%
celery 205.0 0.18 50%
lettuce 85.2 0.15 50%
strawberries 2.1 0.32 49%
okra 195.2 0.22 50%
cauliflower 219.6 0.25 50%
broccoli 317.0 0.35 50%
soybeans (sprouted) 263.0 0.81 49%
cashews -2608.5 5.80 26%
turnips 96.9 0.21 51%
chard 116.2 0.19 51%
coconut -1772.2 4.43 34%
chinese cabbage 379.3 0.12 54%
gooseberries -49.3 0.44 52%
portabella mushrooms 339.8 0.29 55%
red cabbage 102.8 0.29 55%
rhubarb 103.6 0.21 55%
boysenberries 27.6 0.50 54%
cabbage 122.6 0.23 55%
kiwifruit -13.5 0.61 55%
passion fruit -423.6 0.97 52%
carambola -26.6 0.31 56%
hummus -1672.7 1.77 45%
snap beans 368.2 0.15 58%
gingko nuts -539.2 1.11 52%
shiitake mushroom 252.1 0.39 58%
lupin seeds 283.2 3.71 51%
blueberries -183.2 0.57 56%
kale 404.9 0.28 60%
turnips -17.5 0.22 61%
watermelon -140.8 0.30 60%
yeast extract spread 113.2 1.85 59%
cherries -133.9 0.50 61%
oat bran 1642.5 2.46 65%
miso -2354.6 1.98 49%
carrots 254.9 0.41 64%
onions 311.9 0.32 65%
peas 233.9 0.42 65%
mango -116.3 0.60 63%

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) 60 135
fat (g) 15 110
carbs (g) 0 55
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 1208 calories per day with an insulin load of 146g/day and with 48% 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 48% 146 115

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 19 2019 while her least nutrient-dense day is May 13 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

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