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).

supplements

The supplements listed below will provide Philippa with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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
3.3
Zinc : Copper
2.5
Potassium : Sodium
3.5
Calcium : Magnesium
1.1
Iron : Copper
4.3
Calcium : Phosphorus
0.2

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
Sodium 17%
Calcium 30%
Vitamin E 42%
Vitamin D 46%
Magnesium 53%
Potassium 62%
Manganese 89%
Omega-3 108%
Thiamin (B1) 118%
Vitamin K1 149%
Phosphorus 159%
Vitamin B6 204%
Zinc 210%
Folate 296%
Niacin (B3) 283%
Vitamin C 411%

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
headcheese -176.5 1.57 20%
beef brains -198.4 1.51 22%
ham 8.4 1.49 29%
lamb brains -185.7 1.54 27%
liver pate -176.1 3.19 16%
liverwurst -164.2 3.26 16%
liver sausage -362.8 3.31 13%
frankfurter -378.8 2.90 17%
turkey -68.4 2.21 28%
pork sausage -157.6 3.25 20%
sweetbread -665.1 3.18 12%
knackwurst -525.9 3.07 16%
beef sausage -351.2 3.32 18%
beef tripe -138.3 0.94 38%
salami -212.5 3.78 18%
meatballs -535.9 2.86 19%
pork stomach, cooked -279.2 1.57 32%
bratwurst -527.3 3.33 16%
whole egg -480.0 1.43 30%
ground beef, 80/20 -1.4 2.70 31%
sandwich spread, pork -156.1 2.35 30%
Poultry salad sandwich spread -131.1 2.00 33%
scrapple, pork -91.3 2.13 34%
egg yolk -811.9 2.75 18%
lamb liver 441.2 1.68 48%
sliced turkey pepperoni -41.7 2.43 35%
roast ham 51.9 1.78 41%
pork ribs -571.5 3.61 18%
sausage, italian -176.0 1.49 39%
beef rib eye steak -196.3 2.48 33%
bologna -1176.3 3.10 11%
ground beef -338.0 2.48 30%
pork loin 34.2 1.93 41%
ground turkey -355.9 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 12.8 3.05 14%
fish roe 1177.5 1.43 47%
caviar 77.0 2.64 33%
mollusks conch 663.0 1.30 54%
herring -34.0 2.17 36%
sardine 13.5 2.08 38%
salmon 551.0 1.56 52%
trout 195.9 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 39.7 0.17 7%
olives -6.5 1.45 3%
alfalfa 53.7 0.23 19%
escarole 168.8 0.19 24%
chicory greens 71.3 0.23 23%
avocado -303.2 1.60 8%
blackberries 112.3 0.43 27%
coriander 11.3 0.23 30%
collards 409.6 0.33 37%
raspberries 44.0 0.52 30%
corn bran -349.6 2.24 12%
banana pepper 244.3 0.27 36%
beet greens 87.9 0.22 35%
mustard greens 175.0 0.27 36%
eggplant 36.9 0.25 35%
flax seed 584.1 5.34 12%
wheat bran 908.7 2.16 38%
jalapeno peppers 115.8 0.27 37%
turnip greens 494.9 0.29 44%
red peppers 273.6 0.31 40%
sauerkraut 88.4 0.19 39%
sunflower seeds 669.0 5.46 15%
spinach 630.3 0.23 49%
zucchini 143.6 0.17 40%
pickles 85.1 0.12 40%
cucumber 85.1 0.12 40%
tofu 29.8 0.83 34%
edamame 442.2 1.21 41%
chayote 56.7 0.24 41%
almond butter 778.4 6.14 16%
radishes 54.4 0.16 43%
almonds 629.2 6.07 15%
summer squash 129.2 0.19 45%
brussel sprouts 424.2 0.42 50%
parsley 270.7 0.36 48%
arugula 25.8 0.25 45%
asparagus 212.2 0.22 50%
artichokes 267.5 0.47 49%
coconut meat -836.6 3.54 10%
okra 191.8 0.22 50%
celery 150.0 0.18 50%
broccoli 244.6 0.35 50%
cauliflower 155.3 0.25 50%
pumpkin seeds 358.1 5.59 19%
strawberries 83.1 0.32 49%
lettuce 55.2 0.15 50%
chives 9.7 0.30 48%
chinese cabbage 249.5 0.12 54%
soybeans (sprouted) 241.4 0.81 49%
chard 75.5 0.19 51%
turnips 50.6 0.21 51%
hazelnuts 7.0 6.29 10%
coconut milk -1585.1 2.30 9%

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 May 18 2019 while his least nutrient-dense day is May 06 2019.

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