Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Peter 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 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 Peter’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
4.8
Zinc : Copper
2.9
Potassium : Sodium
1.3
Calcium : Magnesium
0.9
Iron : Copper
4.9
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Peter’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: asthma, depression, high estrogen, fatigue, inflammation, methylation, low testosterone, headaches, fibromyalgia.

nutrient % DRI prioritize
Sodium 48%
Calcium 55%
Vitamin D 61%
Zinc 62%
Potassium 65%
Vitamin E 101%
Folate 102%
Manganese 118%
Magnesium 121%
Phosphorus 136%
Valine 153%
Leucine 155%
Iron 158%
Cystine 258%
Vitamin K 280%
Pantothenic acid (B5) 414%
Riboflavin (B2) 417%
Thiamin (B1) 432%
Vitamin C 291%
Vitamin A 249%
Copper 325%

optimal foods for you

The foods listed below will provide Peter with the nutrients that he is currently not getting in large amounts while also aligning with his goal of therapeutic ketosis . 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 -3661.1 6.39 5%
liver sausage 198.7 3.31 13%
sweetbread -761.2 3.18 12%
bologna -1657.3 3.10 11%
liverwurst -150.3 3.26 16%
liver pate -334.7 3.19 16%
blood sausage -2126.9 3.79 14%
knackwurst -1222.1 3.07 16%
frankfurter -920.6 2.90 17%
bratwurst -839.8 3.33 16%
pepperoni -2577.9 5.04 13%
beef sausage -716.6 3.32 18%
headcheese -227.8 1.57 20%
salami -492.9 3.78 18%
pork ribs -1362.0 3.61 18%
chorizo -1400.8 4.55 17%
pork sausage -354.8 3.25 20%
duck -2097.6 3.37 18%
lamb rib -1421.2 3.61 19%
kielbasa -8247.4 3.25 15%
t-bone steak -815.8 2.94 26%
turkey -119.8 2.21 28%
ham -10.0 1.49 29%
bacon -12642.8 4.17 11%
sandwich spread, pork -394.7 2.35 30%
ground beef 70/30 -664.4 2.77 30%
ground beef, 80/20 -1.1 2.70 31%
ground turkey -510.8 2.58 30%
beef loin -599.4 2.78 30%
ground beef -509.8 2.48 30%
ground beef 70/30 -574.5 2.70 30%
ground beef, 75/25 -581.0 2.77 31%
pork stomach, cooked -342.6 1.57 32%
lamb leg -431.2 2.58 31%
beef tenderloin steak -531.9 2.73 31%
beef brisket, flat half -559.5 2.98 31%
beef rib, small end -510.8 2.78 31%
rotisserie chicken thigh w. skin -798.2 2.26 31%
beef rib eye steak -189.7 2.48 33%
beef rib, eye -452.9 2.65 32%
beef brisket, flat half -529.6 2.89 32%
beef tenderloin steak -456.8 2.62 32%
flank, steak -359.3 2.63 33%
Poultry salad sandwich spread -270.4 2.00 33%
rotisserie chicken back -1074.6 2.12 32%
chicken patty, uncooked -945.8 2.92 32%
beef brisket -416.0 2.80 33%
pork feet -3694.2 1.40 30%
scrapple, pork -103.9 2.13 34%
beef shortribs -394.4 2.95 33%
beef loin, top loin -340.8 2.50 34%
sliced turkey pepperoni -83.0 2.43 35%
prok ears -781.3 1.66 35%
chicken patty, cooked -935.4 2.87 34%
Smoked sausage -556.3 2.16 35%
sirloin steak -282.1 2.43 36%
beef tripe -226.2 0.94 38%
beef brisket -106.3 2.44 37%
roast beef 123.6 2.19 38%
chicken -1541.9 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -30.9 3.05 14%
caviar 327.9 2.64 33%
herring -11.6 2.17 36%
sardine 216.2 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
olives -11.1 1.45 3%
endive 68.3 0.17 7%
avocado -1438.3 1.60 8%
alfalfa 109.9 0.23 19%
escarole 296.2 0.19 24%
blackberries 172.7 0.43 27%
raspberries 60.9 0.52 30%
beet greens 152.1 0.22 35%
collards 538.0 0.33 37%
sauerkraut 118.8 0.19 39%
cucumber 111.6 0.12 40%
zucchini 177.5 0.17 40%

macronutrients

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

macro targets

While Peter’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 80
fat (g) 185 170
carbs (g) 0 100
energy (calories) 2150

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

Peter’s food diary indicates he is eating 1374 calories per day with an insulin load of 72g/day and with 21% 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 Peter’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
Peter 21% 72 32

daily nutrient score

The chart below shows a comparison of the nutrient density of Peter’s food log based on the harder to find 50% of the essential nutrients. Peter’s most nutrient dense day is October 16 2019 while his least nutrient-dense day is October 13 2019.

best and worst days

Peter’s food diary for the best and worst days are shown below for comparison. Peter 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)
Espresso, without Flavored Syrup 8
Soup, Stock, Chicken, Home-Prepared 86
Cider Vinegar 6
Cider Vinegar 6
Garlic, Cooked 12
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 163
Salmon, Atlantic, Wild, Cooked 182
Pollock, Pollack, Alaska or Walleye, Cooked from Frozen 194
Broccoli, Cooked From Fresh 123
Walnuts 817
Brazil Nuts, Unsalted 778
Fish, Herring, Atlantic, Raw 474
Turmeric, Ground 10
Black Pepper, Ground 6
Bio+, Vegetable Stock 2
Red Bell Peppers, Raw 4
Onion, White, Yellow or Red, Cooked 4
J.D. Gross, Arriba 95% Cacao 75

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 4
Bio+, Vegetable Stock 6

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