Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sophie 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 and being autoimmune.

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 Sophie’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
8.4
Zinc : Copper
14.6
Potassium : Sodium
1.3
Calcium : Magnesium
3.5
Iron : Copper
17.4
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sophie’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: fatigue.

nutrient % DRI prioritize
Vitamin D 26%
Manganese 39%
Sodium 53%
Thiamin (B1) 54%
Magnesium 57%
Vitamin E 68%
Iron 73%
Calcium 74%
Potassium 76%
Omega-3 83%
Copper 94%
Phosphorus 107%
Folate 111%
Cystine 385%
Vitamin B-12 268%
Vitamin B-6 177%
Pantothenic acid (B5) 130%
Niacin (B3) 124%
Riboflavin (B2) 188%
Vitamin C 416%
Vitamin A 311%
Selenium 206%
Zinc 169%

optimal foods for you

The foods listed below will provide Sophie 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
lamb liver 18.2 1.68 48%
turkey liver 17.8 1.89 47%
chicken liver 17.7 1.72 50%
veal liver 18.3 1.92 55%
beef liver 18.1 1.75 60%
lamb kidney 15.3 1.12 52%
pork liver 16.7 1.65 59%
beef kidney 10.4 1.57 52%
turkey heart 9.6 1.74 47%
liver sausage 3.2 3.31 13%
liverwurst 2.1 3.26 16%
lamb heart 6.8 1.61 48%
ham 1.5 1.49 29%
pork chops 6.6 1.74 54%
pork loin 3.5 1.93 41%
pork ribs 3.4 2.16 39%
roast pork 3.5 1.99 41%
bison 5.9 1.71 53%
sweetbread -1.6 3.18 12%
chicken breast 7.1 1.48 60%
beef roast 4.7 1.78 48%
lamb lungs 5.7 0.95 58%
lamb (lean) 2.8 1.44 43%
roast ham 2.5 1.78 41%
porterhouse steak (fat trimmed) 3.9 1.45 50%
rib eye fillet 3.6 1.99 45%
pork shoulder 5.7 1.62 56%
ground pork 5.5 1.85 54%
beef rib eye steak 1.1 2.48 33%
ground turkey 0.7 2.58 30%
headcheese -3.2 1.57 20%
pork (lean) 3.0 2.09 44%
roast beef 1.6 2.19 38%
leg ham 5.0 1.65 56%
bratwurst -1.7 3.33 16%
lamb sweetbread 1.5 1.44 43%
liver pate -2.0 3.19 16%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 12.5 1.43 47%
caviar 9.6 2.64 33%
mackerel 4.9 3.05 14%
salmon 11.3 1.56 52%
trout 9.1 1.68 45%
oysters 10.9 1.02 59%
mussel 11.6 0.86 63%
crab 13.2 0.83 71%
herring 6.5 2.17 36%
anchovy 7.9 2.10 44%
tuna 9.4 1.84 52%
sturgeon 7.9 1.35 49%
sardine 6.0 2.08 38%
lobster 11.5 0.89 71%
halibut 10.6 1.11 66%
crayfish 9.9 0.82 67%
mollusks conch 7.1 1.30 54%
flounder 7.1 0.86 57%
pollock 10.1 1.11 69%
rockfish 8.9 1.09 66%
octopus 10.4 1.64 71%
perch 5.7 0.96 62%
haddock 7.6 1.16 71%
whiting 6.5 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
endive 16.4 0.17 7%
beet greens 18.7 0.22 35%
spinach 21.1 0.23 49%
escarole 12.6 0.19 24%
zucchini 14.8 0.17 40%
alfalfa 9.6 0.23 19%
chard 16.7 0.19 51%
watercress 19.9 0.11 65%
lettuce 15.7 0.15 50%
chives 15.2 0.30 48%
arugula 14.0 0.25 45%
parsley 14.5 0.36 48%
turnip greens 13.3 0.29 44%
broccoli 14.2 0.35 50%
summer squash 11.8 0.19 45%
collards 9.1 0.33 37%
cauliflower 11.3 0.25 50%
celery 10.7 0.18 50%
radishes 9.0 0.16 43%
sauerkraut 7.6 0.19 39%
amaranth leaves 18.1 0.21 86%
kale 12.0 0.28 60%
chayote 7.3 0.24 41%
cucumber 6.6 0.12 40%
blackberries 4.1 0.43 27%
radicchio 11.6 0.23 68%
avocado -0.4 1.60 8%
raspberries 2.3 0.52 30%
olives -3.5 1.45 3%
peas 8.8 0.42 65%
carrots 8.0 0.41 64%
turnips 4.4 0.21 51%
onions 7.6 0.32 65%
winter squash 8.3 0.40 69%
butternut squash 9.3 0.45 75%
pumpkin 8.8 0.20 76%
rhubarb 3.8 0.21 55%
strawberries 2.4 0.32 49%
carambola 2.8 0.31 56%

macronutrients

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

protein

Sophie’s protein intake is 2.4g/kg LBM or 110g/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 Sophie’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 19
RDI/sedentary ~11% 0.8 37
typical ~16% 1.2 56
minimum nutrient optimiser ~24% 1.8 85
Sophie 33% 2.35 110

macro targets

While Sophie’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) 85 170
fat (g) 20 95
carbs (g) 0 90
energy (calories) 1300

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 Sophie’s food log based on the harder to find 50% of the essential nutrients. Sophie’s most nutrient dense day is May 22 2018 while her least nutrient-dense day is May 16 2018.

best and worst days

Sophie’s food diary for the best and worst days are shown below for comparison. Sophie 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)
Avocado, Black Skin, California Type 50
Baker's Deluxe, Superflax bread 100
Scrambled Egg, Plain 188
Milk, Whole 9
Chicken Thigh, Skin Removed Before Cooking 147
Lettuce, Mixed Greens 9
Swiss Cheese, Natural 165
Ham Lunchmeat 20
Goat Cheese, Soft 60
Snow Peas, Edible Pea Pods, Raw 10
Cabbage, Red, Raw 14
Ground Turkey, Cooked 230
Broccoli, Cooked From Fresh 82
Coconut Oil 61
Rosemary, Dried 4
Lindt, 85% Cocoa, Extra Dark 115
Eggs, Cooked 102

Worst Day

food name energy (kcal)
Scrambled Egg, Plain 188
Baker's Deluxe, SuperAwesome! Bread 100
Pate, Pork Liver 42
Half and Half 25
Banana, Fresh 210
Tossed Salad, Plain, No Dressing 16
Green Beans, Cooked from Fresh 13
Egg, Chicken, Whole, Boiled in Shell, Hard-Cooked 85
Guacamole 13
Chicken Breast, Skin Removed Before Cooking 106
Balsamic Vinegar 7
Goat Cheese, Soft 60
Greek Salad, with Spinach, Lettuce, Feta Cheese, Tomatoes, Cucumber, Olives 82
Beef, Ground, 80% Lean Meat, 20% Fat, Patty, Cooked, Pan-Broiled 209
Tossed Salad, Plain, No Dressing 8
Baker's Deluxe, SuperAwesome! Bread 200
Philadelphia, Cream Cheese, Light 30
Tomato Raw, Includes Cherry, Grape, Roma 8

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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