Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Philippa get more of the nutrients that he is not currently getting a lot of while also helping him to meet his 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 Philippa’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
5.3
Zinc : Copper
2.0
Potassium : Sodium
6.3
Calcium : Magnesium
1.9
Iron : Copper
2.2
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Philippa’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: hypertension, hypothyroidism, methylation, insomnia.

nutrient % DRI prioritize
Vitamin D 8%
Sodium 22%
Calcium 27%
Vitamin E 32%
Magnesium 44%
Thiamin (B1) 47%
Omega-3 55%
Potassium 57%
Zinc 79%
Vitamin B6 90%
Folate 98%
Phosphorus 106%
Manganese 120%
Cystine 276%
Vitamin B3 (Niacin) 133%
Vitamin B2 (Riboflavin) 231%
Vitamin C 218%
Selenium 225%

optimal foods for you

The foods listed below will provide Philippa with the nutrients that he is currently not getting in large amounts while also aligning with his 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
turkey 3676.5 1.89 50%
beef brains 120.6 1.51 22%
headcheese -234.8 1.57 20%
whole egg 481.7 1.43 30%
lamb brains 92.9 1.54 27%
liver sausage -247.1 3.31 13%
egg yolk -158.0 2.75 18%
ham 12.1 1.49 29%
liverwurst -163.4 3.26 16%
liver pate -218.2 3.19 16%
sweetbread -780.9 3.18 12%
frankfurter -618.4 2.90 17%
turkey -64.3 2.21 28%
pork sausage -193.6 3.25 20%
pork stomach, cooked -131.7 1.57 32%
bratwurst -492.0 3.33 16%
meatballs -555.2 2.86 19%
knackwurst -733.1 3.07 16%
lamb liver 1245.3 1.68 48%
lamb (lean) 635.7 1.44 43%
beef tripe -136.8 0.94 38%
pork loin 663.6 1.93 41%
salami -256.8 3.78 18%
beef sausage -535.4 3.32 18%
ground beef, 80/20 -1.0 2.70 31%
Poultry salad sandwich spread -182.8 2.00 33%
bologna -1446.1 3.10 11%
sandwich spread, pork -244.6 2.35 30%
lamb kidney 931.9 1.12 52%
roast ham 322.8 1.78 41%
ground turkey -169.6 2.58 30%
pork ribs 358.4 2.16 39%
scrapple, pork -96.5 2.13 34%
pork ribs -708.8 3.61 18%
beef rib eye steak -95.0 2.48 33%
turkey liver 781.4 1.89 47%
pork chops 1288.3 1.74 54%
roast pork 249.2 1.99 41%
ground beef -400.9 2.48 30%
sliced turkey pepperoni -57.5 2.43 35%
lamb sweetbread 45.7 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3348.3 1.43 47%
mackerel 169.3 3.05 14%
salmon 1622.0 1.56 52%
sardine 689.2 2.08 38%
caviar 425.6 2.64 33%
herring 93.3 2.17 36%
trout 585.3 1.68 45%
mollusks conch 958.0 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 30.1 0.17 7%
olives -10.3 1.45 3%
alfalfa 50.8 0.23 19%
chicory greens 58.3 0.23 23%
escarole 108.0 0.19 24%
avocado -822.2 1.60 8%
blackberries 57.7 0.43 27%
coriander 9.9 0.23 30%
corn bran -413.1 2.24 12%
raspberries -5.1 0.52 30%
banana pepper 223.1 0.27 36%
beet greens 80.6 0.22 35%
wheat bran 1401.9 2.16 38%
eggplant 4.4 0.25 35%
collards 236.6 0.33 37%
mustard greens 142.6 0.27 36%
jalapeno peppers 69.3 0.27 37%
zucchini 182.9 0.17 40%
sauerkraut 50.8 0.19 39%
red peppers 232.9 0.31 40%
pickles 53.9 0.12 40%
cucumber 53.9 0.12 40%
tofu -18.5 0.83 34%
turnip greens 400.8 0.29 44%
edamame 627.4 1.21 41%
chayote 34.0 0.24 41%
spinach 632.6 0.23 49%
radishes 41.5 0.16 43%
summer squash 131.9 0.19 45%
sunflower seeds 479.8 5.46 15%
arugula 19.8 0.25 45%
parsley 193.3 0.36 48%
asparagus 254.6 0.22 50%
coconut meat -1376.5 3.54 10%
okra 166.2 0.22 50%
celery 103.3 0.18 50%
brussel sprouts 220.5 0.42 50%
artichokes 206.6 0.47 49%
lettuce 45.6 0.15 50%
cauliflower 140.2 0.25 50%
chives 7.6 0.30 48%
flax seed -346.8 5.34 12%
broccoli 191.3 0.35 50%
strawberries -10.1 0.32 49%
brazil nuts 64.5 6.59 9%
chard 61.5 0.19 51%

macronutrients

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

macro targets

While Philippa’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) 80 200
fat (g) 25 100
carbs (g) 0 65
energy (calories) 1500

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 Philippa’s food log based on the harder to find 50% of the essential nutrients. Philippa’s most nutrient dense day is February 09 2020 while his least nutrient-dense day is April 26 2020.

best and worst days

Philippa’s food diary for the best and worst days are shown below for comparison. Philippa 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