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
9.2
Zinc : Copper
3.9
Potassium : Sodium
6.1
Calcium : Magnesium
1.0
Iron : Copper
4.6
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 11%
Vitamin D 24%
Calcium 44%
Vitamin E 45%
Omega-3 48%
Potassium 74%
Magnesium 87%
Thiamin (B1) 133%
Manganese 146%
Phosphorus 158%
Vitamin B6 162%
Niacin (B3) 206%
Panto Acid (B5) 212%
Folate 230%
Riboflavin (B2) 423%
Vitamin C 470%
Zinc 230%

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
beef brains 94.8 1.51 22%
headcheese -193.0 1.57 20%
lamb brains 99.7 1.54 27%
liver sausage -144.4 3.31 13%
ham 5.8 1.49 29%
lamb liver 1246.7 1.68 48%
liverwurst -130.3 3.26 16%
liver pate -194.1 3.19 16%
whole egg -130.4 1.43 30%
egg yolk -326.4 2.75 18%
frankfurter -476.3 2.90 17%
turkey -73.1 2.21 28%
pork sausage -164.1 3.25 20%
sweetbread -731.4 3.18 12%
meatballs -518.9 2.86 19%
knackwurst -635.6 3.07 16%
beef sausage -404.2 3.32 18%
salami -218.6 3.78 18%
beef tripe -175.7 0.94 38%
pork stomach, cooked -296.4 1.57 32%
lamb kidney 756.3 1.12 52%
bratwurst -625.4 3.33 16%
ground beef, 80/20 -1.7 2.70 31%
sandwich spread, pork -184.5 2.35 30%
Poultry salad sandwich spread -158.9 2.00 33%
turkey liver 608.4 1.89 47%
scrapple, pork -95.6 2.13 34%
veal liver 1126.7 1.92 55%
ground turkey -255.0 2.58 30%
pork ribs -612.1 3.61 18%
sliced turkey pepperoni -57.5 2.43 35%
chicken liver 556.8 1.72 50%
roast ham 42.1 1.78 41%
pork loin 98.6 1.93 41%
beef rib eye steak -220.5 2.48 33%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2218.1 1.43 47%
mackerel 112.6 3.05 14%
salmon 1125.9 1.56 52%
sardine 377.9 2.08 38%
caviar 299.0 2.64 33%
trout 473.8 1.68 45%
herring 41.0 2.17 36%
mollusks conch 707.3 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 40.9 0.17 7%
olives -9.1 1.45 3%
alfalfa 65.4 0.23 19%
avocado -177.6 1.60 8%
escarole 171.0 0.19 24%
chicory greens 73.1 0.23 23%
blackberries 93.8 0.43 27%
coriander 11.3 0.23 30%
raspberries 33.7 0.52 30%
corn bran -416.2 2.24 12%
banana pepper 250.1 0.27 36%
collards 302.3 0.33 37%
beet greens 86.6 0.22 35%
eggplant 42.0 0.25 35%
mustard greens 151.4 0.27 36%
wheat bran 985.3 2.16 38%
jalapeno peppers 128.4 0.27 37%
sunflower seeds 837.2 5.46 15%
edamame 708.8 1.21 41%
red peppers 290.9 0.31 40%
zucchini 214.1 0.17 40%
sauerkraut 78.5 0.19 39%
pickles 97.5 0.12 40%
cucumber 97.5 0.12 40%
tofu 35.9 0.83 34%
turnip greens 387.7 0.29 44%
spinach 611.2 0.23 49%
chayote 78.5 0.24 41%
radishes 61.2 0.16 43%
flax seed 170.8 5.34 12%
summer squash 168.0 0.19 45%
parsley 234.8 0.36 48%
arugula 23.5 0.25 45%
brussel sprouts 310.9 0.42 50%
asparagus 215.8 0.22 50%
artichokes 261.8 0.47 49%
celery 156.4 0.18 50%
okra 184.9 0.22 50%
cauliflower 197.9 0.25 50%
coconut meat -1003.4 3.54 10%
broccoli 225.4 0.35 50%
lettuce 48.4 0.15 50%
strawberries 68.3 0.32 49%
chives 8.3 0.30 48%
almonds 256.7 6.07 15%
chinese cabbage 238.5 0.12 54%
chard 65.6 0.19 51%
soybeans (sprouted) 209.2 0.81 49%
turnips 51.2 0.21 51%
almond butter 266.4 6.14 16%
portabella mushrooms 291.3 0.29 55%

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 26 2019 while his least nutrient-dense day is June 01 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