Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kevin get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management 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 Kevin’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
11.6
Zinc : Copper
13.9
Potassium : Sodium
0.9
Calcium : Magnesium
2.9
Iron : Copper
8.0
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 35%
Magnesium 52%
Omega-3 57%
Potassium 65%
Sodium 66%
Vitamin K1 74%
Calcium 76%
Manganese 76%
Vitamin E 76%
Folate 83%
Thiamin (B1) 88%
Iron 91%
Vitamin A 97%

optimal foods for you

The foods listed below will provide Kevin with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . 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
liver sausage -46.4 3.31 13%
cream cheese -173.5 3.50 11%
liverwurst 4.6 3.26 16%
sweetbread -559.1 3.18 12%
beef brains 74.3 1.51 22%
liver pate -154.9 3.19 16%
headcheese -187.1 1.57 20%
frankfurter -438.2 2.90 17%
knackwurst -595.4 3.07 16%
brie -168.2 3.34 19%
pork sausage -168.4 3.25 20%
salami -230.9 3.78 18%
camembert -149.3 3.00 21%
feta cheese -129.8 2.64 22%
beef sausage -418.0 3.32 18%
goat cheese -219.1 2.64 21%
lamb brains 46.5 1.54 27%
meatballs -503.9 2.86 19%
sour cream -1367.0 1.98 13%
bologna -1302.6 3.10 11%
bratwurst -696.7 3.33 16%
lamb -1253.3 6.39 5%
muenster cheese -212.8 3.68 21%
monterey cheese -203.8 3.73 21%
egg yolk -666.2 2.75 18%
blue cheese -184.0 3.53 21%
colby -214.0 3.94 21%
blood sausage -1030.9 3.79 14%
swiss cheese -180.2 3.93 22%
cheddar cheese -340.1 4.10 20%
pork ribs -724.8 3.61 18%
ham -11.5 1.49 29%
gruyere cheese -198.9 4.13 22%
chorizo -683.4 4.55 17%
turkey -91.9 2.21 28%
edam cheese -313.8 3.57 23%
pepperoni -1138.0 5.04 13%
gouda cheese -322.2 3.56 24%
lamb rib -897.9 3.61 19%
cream -2418.4 3.40 6%
whole egg -326.6 1.43 30%
limburger cheese -1104.0 3.27 19%
ricotta -664.6 1.74 27%
ground beef, 80/20 -2.5 2.70 31%
sour cream (light) -818.7 1.36 26%
sandwich spread, pork -171.7 2.35 30%
duck -1272.9 3.37 18%
t-bone steak -645.3 2.94 26%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 120.7 3.05 14%
fish roe 1836.6 1.43 47%
caviar 342.7 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
olives -6.8 1.45 3%
endive 48.5 0.17 7%
avocado -114.3 1.60 8%
flax seed 560.8 5.34 12%
alfalfa 49.6 0.23 19%
corn bran -390.2 2.24 12%
sunflower seeds 444.1 5.46 15%
escarole 224.3 0.19 24%
chicory greens 80.5 0.23 23%
almonds 523.2 6.07 15%
almond butter 564.6 6.14 16%
hazelnuts 3.3 6.29 10%
coconut meat -758.2 3.54 10%
walnuts 156.4 6.19 13%
pumpkin seeds 567.8 5.59 19%
coconut milk -1427.4 2.30 9%
blackberries 112.7 0.43 27%
coriander 13.2 0.23 30%
pili nuts -866.8 7.19 7%
raspberries 39.0 0.52 30%
brazil nuts -806.6 6.59 9%
sesame seeds -857.6 6.31 10%
peanut butter -136.2 5.90 18%
pine nuts -683.4 6.73 11%
coconut cream -1884.6 3.30 8%
collards 454.9 0.33 37%
sesame butter 44.1 5.86 21%
beet greens 104.9 0.22 35%
eggplant 59.8 0.25 35%
banana pepper 172.6 0.27 36%
mustard greens 192.4 0.27 36%
wheat bran 853.9 2.16 38%
edamame 892.3 1.21 41%
jalapeno peppers 225.7 0.27 37%
tofu -52.3 0.83 34%
pecans -1778.4 6.91 6%
sauerkraut 134.6 0.19 39%
butternuts -876.0 6.12 17%
red peppers 260.9 0.31 40%

macronutrients

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

protein

Kevin’s protein intake is 1.2g/kg LBM or 88g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Kevin’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 30
RDI/sedentary ~11% 0.8 61
typical ~16% 1.2 91
minimum nutrient optimiser ~24% 1.8 105
Kevin 18% 1.15 88

macro targets

While Kevin’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) 105 245
fat (g) 30 160
carbs (g) 0 80
energy (calories) 2200

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

Kevin’s food diary indicates he is eating 1943 calories per day with an insulin load of 73g/day and with 15% 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 Kevin’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
Kevin 15% 73 24

daily nutrient score

The chart below shows a comparison of the nutrient density of Kevin’s food log based on the harder to find 50% of the essential nutrients. Kevin’s most nutrient dense day is January 06 2018 while his least nutrient-dense day is January 09 2018.

best and worst days

Kevin’s food diary for the best and worst days are shown below for comparison. Kevin 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)
Fried Eggs, Whole Egg 303
Avocados, Raw, All Commercial Varieties 322
Garlic, Fresh 4
Lime, Fresh 10
Sour Cream 57
Clint's, Texas Salsa, Mild 30
Bacon, Pork 150
Coffee, Prepared From Grounds 5
Beef Steak, Rib Eye, Visible Fat Eaten 567
Mozzarella Cheese, Whole Milk 194
Parmesan Cheese, Dry, Grated 105
Cream, Fluid, Heavy Whipping 153

Worst Day

food name energy (kcal)
Fried Eggs, Whole Egg 303
Avocados, Raw, All Commercial Varieties 322
Garlic, Fresh 4
Lime, Fresh 10
Sour Cream 57
Clint's, Texas Salsa, Mild 30
Bacon, Pork 150
Coffee, Prepared From Grounds 5
Beef Steak, Rib Eye, Visible Fat Eaten 567
Mozzarella Cheese, Whole Milk 194
Parmesan Cheese, Dry, Grated 105
Cream, Fluid, Heavy Whipping 663

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