Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ellen get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management 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 Ellen’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Ellen with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
6.9
Zinc : Copper
12.9
Potassium : Sodium
0.5
Calcium : Magnesium
1.8
Iron : Copper
14.9
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ellen’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 14%
Calcium 23%
Folate 26%
Manganese 28%
Magnesium 34%
Potassium 35%
Iron 37%
Thiamin (B1) 47%
Vitamin E 47%
Panto Acid (B5) 51%
Copper 55%
Riboflavin (B2) 58%
Phosphorus 60%

optimal foods for you

The foods listed below will provide Ellen with the nutrients that she is currently not getting in large amounts while also aligning with her 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
cream -2.0 3.40 6%
butter -2.8 7.18 2%
lamb -1.9 6.39 5%
liver sausage 1.2 3.31 13%
sweetbread 0.5 3.18 12%
bologna -1.7 3.10 11%
bacon -2.3 4.17 11%
sour cream -2.1 1.98 13%
cream cheese -2.3 3.50 11%
liverwurst 0.3 3.26 16%
egg yolk 1.3 2.75 18%
pepperoni -1.9 5.04 13%
liver pate -0.8 3.19 16%
blood sausage -2.3 3.79 14%
kielbasa -2.0 3.25 15%
knackwurst -1.9 3.07 16%
bratwurst -1.5 3.33 16%
beef brains 0.2 1.51 22%
frankfurter -2.3 2.90 17%
pork ribs -1.5 3.61 18%
duck -1.7 3.37 18%
headcheese -1.3 1.57 20%
chorizo -1.6 4.55 17%
salami -1.5 3.78 18%
meatballs -1.6 2.86 19%
limburger cheese -1.6 3.27 19%
beef sausage -2.2 3.32 18%
pork sausage -1.5 3.25 20%
brie -1.8 3.34 19%
camembert -1.4 3.00 21%
lamb rib -2.2 3.61 19%
goat cheese -1.4 2.64 21%
feta cheese -1.2 2.64 22%
lamb brains 1.0 1.54 27%
blue cheese -1.5 3.53 21%
cheddar cheese -2.1 4.10 20%
monterey cheese -2.4 3.73 21%
muenster cheese -2.4 3.68 21%
whole egg 1.7 1.43 30%
colby -2.4 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 1.2 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
endive 10.8 0.17 7%
chicory greens 11.7 0.23 23%
olives -0.6 1.45 3%
avocado 1.1 1.60 8%
escarole 9.3 0.19 24%
coriander 12.1 0.23 30%
alfalfa 5.9 0.23 19%
hazelnuts 1.3 6.29 10%
coconut milk -2.0 2.30 9%
sunflower seeds 3.2 5.46 15%
coconut cream -1.7 3.30 8%
pecans -1.6 6.91 6%
macadamia nuts -1.7 7.18 6%
pili nuts -1.3 7.19 7%
coconut meat -2.0 3.54 10%
brazil nuts -1.3 6.59 9%
corn bran -2.0 2.24 12%
flax seed -0.7 5.34 12%
beet greens 10.3 0.22 35%
pine nuts -0.4 6.73 11%
sesame seeds -1.6 6.31 10%
almonds 0.7 6.07 15%
almond butter 0.8 6.14 16%
walnuts -1.3 6.19 13%
blackberries 3.2 0.43 27%
peanut butter -0.4 5.90 18%
butternuts -1.2 6.12 17%
peanuts -1.0 5.99 18%
mustard greens 6.6 0.27 36%
pumpkin seeds -1.0 5.59 19%
banana pepper 5.9 0.27 36%
sesame butter -0.4 5.86 21%
eggplant 4.6 0.25 35%
raspberries 1.6 0.52 30%
jalapeno peppers 5.5 0.27 37%
spinach 12.1 0.23 49%

macronutrients

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

protein

Ellen’s protein intake is 1.5g/kg LBM or 78g/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 Ellen’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 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 62
minimum nutrient optimiser ~24% 1.8 40
Ellen 22% 1.49 78

macro targets

While Ellen’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) 40 60
fat (g) 140 165
carbs (g) 0 40
energy (calories) 1650

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

Ellen’s food diary indicates she is eating 1392 calories per day with an insulin load of 59g/day and with 17% 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 Ellen’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
Ellen 17% 59 15

daily nutrient score

The chart below shows a comparison of the nutrient density of Ellen’s food log based on the harder to find 50% of the essential nutrients. Ellen’s most nutrient dense day is November 16 2017 while her least nutrient-dense day is December 11 2017.

best and worst days

Ellen’s food diary for the best and worst days are shown below for comparison. Ellen 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)
Salmon, Smoked 149
Butter, Salted 102
Egg, Whole, Raw, Fresh 126
Pork Cracklings 33
Cauliflower, Riced, Frozen GG 40
Butter, Salted 203
Onion, White, Yellow or Red, Raw 14
Pork Roast, Loin, Fresh, No Visible Fat Eaten 162
Kraft Garlic Ranch Dressing 123
Broccoli, Raw 12
Macadamia Nuts, Roasted, Salted 406

Worst Day

food name energy (kcal)
Boar's Head, liverwurst, Strassburger 86
Ham, Boneless, Cured, Extra Lean 103
Butter, Salted 25
Mayonnaise, Store Bought 94
The Real Pork Crackling Co., Traditionally Hand Cooked Pork Scratchings 380
Salsa, Store Bought 38
Chicken Breast, Skin Removed Before Cooking 49
Egg salad 266
Neese Pork Sausage Extra Sage 213

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes