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
3.2
Zinc : Copper
4.7
Potassium : Sodium
1.4
Calcium : Magnesium
2.1
Iron : Copper
8.5
Calcium : Phosphorus
0.8

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 13%
Vitamin B12 41%
Sodium 49%
Iron 55%
Calcium 58%
Panto Acid (B5) 60%
Niacin (B3) 64%
Phosphorus 64%
Potassium 72%
Methionine 74%
Magnesium 77%
Thiamin (B1) 77%
Leucine 82%
Cystine 168%
Vitamin K 174%
Folate 97%
Vitamin B-6 82%
Vitamin C 457%
Vitamin E 82%
Vitamin A 263%
Selenium 88%
Zinc 84%

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 56.4 0.17 7%
avocado -1657.9 1.60 8%
corn bran -545.3 2.24 12%
alfalfa 79.0 0.23 19%
chicory greens 96.9 0.23 23%
coconut meat -2279.5 3.54 10%
hazelnuts -926.3 6.29 10%
blackberries 80.0 0.43 27%
coconut milk -4468.3 2.30 9%
brazil nuts -1959.9 6.59 9%
coriander 16.9 0.23 30%
flax seed -2275.8 5.34 12%
raspberries -9.2 0.52 30%
peanut butter -254.7 5.90 18%
sesame butter -172.0 5.86 21%
beet greens 121.2 0.22 35%
eggplant 3.9 0.25 35%
coconut cream -5908.2 3.30 8%
banana pepper 297.1 0.27 36%
sesame seeds -3638.2 6.31 10%
collards 449.1 0.33 37%
mustard greens 260.0 0.27 36%
tofu 34.2 0.83 34%
jalapeno peppers 183.7 0.27 37%
pumpkin seeds -1862.6 5.59 19%
wheat bran 1384.0 2.16 38%
pili nuts -4938.7 7.19 7%
sauerkraut 94.0 0.19 39%
pickles 75.4 0.12 40%
cucumber 75.4 0.12 40%
red peppers 269.4 0.31 40%
zucchini 154.3 0.17 40%
almonds -3738.8 6.07 15%
pecans -5863.0 6.91 6%
chayote 19.2 0.24 41%
butternuts -3504.9 6.12 17%
walnuts -4555.9 6.19 13%
turnip greens 797.7 0.29 44%
radishes 48.7 0.16 43%
edamame 237.8 1.21 41%
pine nuts -5407.4 6.73 11%
natto -193.2 2.11 39%
summer squash 118.4 0.19 45%
peanuts -4502.6 5.99 18%
arugula 40.5 0.25 45%
spinach 917.1 0.23 49%
macadamia nuts -7676.0 7.18 6%
pistachio nuts -3835.0 5.69 22%
parsley 363.3 0.36 48%
chives 14.2 0.30 48%
asparagus 335.4 0.22 50%
artichokes 354.2 0.47 49%
brussel sprouts 357.6 0.42 50%
lettuce 80.6 0.15 50%
celery 157.1 0.18 50%
strawberries -106.4 0.32 49%
okra 176.0 0.22 50%
cauliflower 186.9 0.25 50%
broccoli 291.2 0.35 50%
soybeans (sprouted) 230.4 0.81 49%
almond butter -6501.4 6.14 16%
chard 112.2 0.19 51%
turnips 54.4 0.21 51%
cashews -3928.5 5.80 26%
coconut -2567.6 4.43 34%
gooseberries -49.3 0.44 52%
chinese cabbage 367.7 0.12 54%
portabella mushrooms 310.8 0.29 55%
boysenberries 27.6 0.50 54%
rhubarb 103.6 0.21 55%
red cabbage 61.8 0.29 55%
cabbage 90.0 0.23 55%
passion fruit -423.6 0.97 52%
carambola -86.4 0.31 56%
kiwifruit -240.0 0.61 55%
hummus -2432.9 1.77 45%
gingko nuts -832.2 1.11 52%
snap beans 270.1 0.15 58%
shiitake mushroom 211.5 0.39 58%
blueberries -271.5 0.57 56%
kale 360.2 0.28 60%
lupin seeds -103.2 3.71 51%
turnips -79.4 0.22 61%
watermelon -255.3 0.30 60%
yeast extract spread 113.2 1.85 59%
cherries -133.9 0.50 61%
miso -3041.0 1.98 49%
onions 264.2 0.32 65%
carrots 171.0 0.41 64%
peas 187.8 0.42 65%
watercress 98.3 0.11 65%
white mushroom 84.6 0.22 65%
mango -349.5 0.60 63%
oat bran 1440.9 2.46 65%

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 1106 calories per day with an insulin load of 140g/day and with 51% 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 51% 140 114

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 July 29 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