Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lynne 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 Lynne’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Lynne with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
11.6
Zinc : Copper
25.1
Potassium : Sodium
1.7
Calcium : Magnesium
1.3
Iron : Copper
11.3
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lynne’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 34%
Manganese 64%
Vitamin E 88%
Calcium 89%
Sodium 114%
Folate 157%
Iron 157%
Vitamin A 161%
Magnesium 186%
Vitamin K1 192%
Potassium 209%
Omega-3 231%
Thiamin (B1) 239%

optimal foods for you

The foods listed below will provide Lynne 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 116.9 1.51 22%
lamb brains 124.3 1.54 27%
headcheese -143.7 1.57 20%
liverwurst 29.4 3.26 16%
liver sausage -112.6 3.31 13%
cream cheese -111.4 3.50 11%
lamb liver 815.0 1.68 48%
ham 2.4 1.49 29%
liver pate -122.8 3.19 16%
sweetbread -317.8 3.18 12%
feta cheese -90.2 2.64 22%
goat cheese -165.5 2.64 21%
camembert -101.0 3.00 21%
frankfurter -305.8 2.90 17%
whole egg -174.9 1.43 30%
pork sausage -102.0 3.25 20%
greek yogurt -1.8 0.97 37%
turkey -69.2 2.21 28%
brie -114.3 3.34 19%
egg yolk -300.6 2.75 18%
knackwurst -377.8 3.07 16%
salami -139.1 3.78 18%
meatballs -350.5 2.86 19%
beef sausage -296.8 3.32 18%
blue cheese -126.2 3.53 21%
beef tripe -166.6 0.94 38%
ground beef, 80/20 -2.0 2.70 31%
sandwich spread, pork -109.1 2.35 30%
muenster cheese -151.2 3.68 21%
Poultry salad sandwich spread -90.1 2.00 33%
monterey cheese -146.7 3.73 21%
sour cream (light) -516.3 1.36 26%
sour cream -892.1 1.98 13%
pork stomach, cooked -268.1 1.57 32%
bratwurst -434.4 3.33 16%
scrapple, pork -62.8 2.13 34%
ricotta -467.6 1.74 27%
colby -152.6 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2056.2 1.43 47%
mackerel 144.5 3.05 14%
salmon 810.3 1.56 52%
sardine 296.5 2.08 38%
trout 442.0 1.68 45%
caviar 88.4 2.64 33%
herring 42.9 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 37.6 0.17 7%
olives -3.4 1.45 3%
avocado 64.9 1.60 8%
alfalfa 22.1 0.23 19%
escarole 182.6 0.19 24%
chicory greens 62.8 0.23 23%
blackberries 78.3 0.43 27%
collards 340.8 0.33 37%
edamame 712.0 1.21 41%
coriander 9.6 0.23 30%
raspberries 12.6 0.52 30%
sunflower seeds 639.9 5.46 15%
banana pepper 136.1 0.27 36%
beet greens 74.7 0.22 35%
turnip greens 443.6 0.29 44%
mustard greens 132.5 0.27 36%
eggplant 47.2 0.25 35%
jalapeno peppers 125.0 0.27 37%
red peppers 244.9 0.31 40%
spinach 519.9 0.23 49%
corn bran -404.5 2.24 12%
zucchini 131.3 0.17 40%
sauerkraut 61.0 0.19 39%
pickles 66.8 0.12 40%
cucumber 66.8 0.12 40%
chayote 42.9 0.24 41%
brussel sprouts 397.7 0.42 50%
radishes 37.2 0.16 43%
tofu -128.5 0.83 34%
summer squash 112.9 0.19 45%
wheat bran 314.2 2.16 38%
parsley 203.6 0.36 48%
asparagus 201.5 0.22 50%
arugula 22.7 0.25 45%
walnuts 252.1 6.19 13%
broccoli 216.2 0.35 50%
celery 141.6 0.18 50%
almonds 271.5 6.07 15%
coconut meat -571.7 3.54 10%
artichokes 172.4 0.47 49%
okra 106.7 0.22 50%
cauliflower 116.9 0.25 50%
lettuce 55.9 0.15 50%
hazelnuts 57.1 6.29 10%
strawberries 34.2 0.32 49%
chives 8.2 0.30 48%
chinese cabbage 167.5 0.12 54%
chard 66.9 0.19 51%

macronutrients

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

macro targets

While Lynne’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) 75 155
fat (g) 15 80
carbs (g) 0 45
energy (calories) 1200

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 Lynne’s food log based on the harder to find 50% of the essential nutrients. Lynne’s most nutrient dense day is December 29 2018 while her least nutrient-dense day is December 28 2018.

best and worst days

Lynne’s food diary for the best and worst days are shown below for comparison. Lynne 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, Prepared From Grounds 4
Milk, Whole 12
Primal Alternative Fat and Seedy Bread 546
Butter, Salted 102
Vegemite 16
Chicken Thigh, Skin Removed Before Cooking 4904
Zucchini, Raw 7
Red Bell Peppers, Raw 12
Feta Cheese 106
Mushrooms, Cooked from Fresh 10
Olive Oil 119
Smith's, Potato Chips, Salt & Vinegar 288
Almonds, Dry Roasted, Salted 146
Beef Steak, Porterhouse, Visible Fat Eaten 291
Cauliflower, Cooked from Fresh 29
Keto cheese sauce 607
Shortbread cookies, homemade 354
Normandie Pate, Chicken with Black Peppercorns 67
Liqueur, Other Flavors 142
Whipping Cream, Not Whipped 175
Chicken Thigh, Skin Removed Before Cooking 173

Worst Day

food name energy (kcal)
Seed, Handmade Crackers 44
Normandie Pate, Chicken with Black Peppercorns 251
Coffee, Prepared From Grounds 4
Milk, Whole 24
Tea, Brewed, Unsweetened 2
Salmon, Smoked 59
Cream Cheese, Brick 152
Cucumber, Raw, With Peel 4
Spinach, Raw 7
Blueberries, Fresh 12
Macadamia Nuts, Raw 111
Beef, Mince, Fried in Olive Oil 660
Mushrooms, Cooked from Fresh 7
Slendier, Noodle Style 12
Peters, Original, Vanilla 82
Smith's, Potato Chips, Salt & Vinegar 144
Gin 193
Red Wine, Other Types 300

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