Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 her 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
1.3
Zinc : Copper
4.0
Potassium : Sodium
3.5
Calcium : Magnesium
1.8
Iron : Copper
8.2
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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: telomeres.

nutrient % DRI prioritize
Sodium 30%
Iron 58%
Calcium 66%
Thiamin (B1) 67%
Manganese 75%
Zinc 80%
Phosphorus 89%
Vitamin D 91%
Magnesium 101%
Potassium 114%
Panto Acid (B5) 128%
Selenium 152%
Folate 159%
Cystine 304%
Vitamin B-12 389%
Vitamin B-6 200%
Niacin (B3) 161%
Riboflavin (B2) 166%
Vitamin E 170%
Copper 161%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of diabetes management . 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
liver sausage 458.8 3.31 13%
cream cheese -340.3 3.50 11%
sweetbread -442.3 3.18 12%
liverwurst -32.8 3.26 16%
liver pate -180.2 3.19 16%
headcheese -236.4 1.57 20%
beef brains 78.9 1.51 22%
egg yolk -162.9 2.75 18%
bologna -1632.0 3.10 11%
frankfurter -708.7 2.90 17%
knackwurst -895.1 3.07 16%
bratwurst -690.0 3.33 16%
brie -251.4 3.34 19%
salami -350.6 3.78 18%
pork sausage -260.9 3.25 20%
beef sausage -624.3 3.32 18%
camembert -194.4 3.00 21%
feta cheese -125.7 2.64 22%
meatballs -740.7 2.86 19%
goat cheese -311.8 2.64 21%
lamb brains 84.5 1.54 27%
sour cream -2637.6 1.98 13%
muenster cheese -286.3 3.68 21%
monterey cheese -270.4 3.73 21%
blue cheese -248.1 3.53 21%
pork ribs -960.3 3.61 18%
blood sausage -1744.2 3.79 14%
whole egg 476.3 1.43 30%
colby -301.0 3.94 21%
cheddar cheese -462.6 4.10 20%
swiss cheese -185.6 3.93 22%
gruyere cheese -213.1 4.13 22%
chorizo -1014.5 4.55 17%
lamb rib -1089.7 3.61 19%
lamb -2878.1 6.39 5%
ham 7.7 1.49 29%
edam cheese -354.6 3.57 23%
duck -1582.1 3.37 18%
pepperoni -1897.3 5.04 13%
turkey -83.6 2.21 28%
limburger cheese -1497.7 3.27 19%
gouda cheese -360.6 3.56 24%
ricotta -856.4 1.74 27%
sour cream (light) -1138.8 1.36 26%
t-bone steak -623.6 2.94 26%
pork stomach, cooked -146.6 1.57 32%
ground beef, 80/20 -1.0 2.70 31%
sandwich spread, pork -280.1 2.35 30%
cream -5101.9 3.40 6%
ground turkey -309.5 2.58 30%
ground beef -429.7 2.48 30%
beef loin -459.9 2.78 30%
ground beef 70/30 -574.9 2.77 30%
beef rib eye steak -120.1 2.48 33%
lamb leg -378.4 2.58 31%
Poultry salad sandwich spread -224.2 2.00 33%
ground beef 70/30 -498.0 2.70 30%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 76.5 3.05 14%
fish roe 3000.9 1.43 47%
caviar 519.2 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
olives -13.1 1.45 3%
endive 45.1 0.17 7%
avocado -990.7 1.60 8%
corn bran -426.7 2.24 12%
alfalfa 81.6 0.23 19%
sunflower seeds 1085.5 5.46 15%
chicory greens 83.9 0.23 23%
escarole 180.0 0.19 24%
brazil nuts -171.5 6.59 9%
coconut meat -1493.5 3.54 10%
flax seed -295.1 5.34 12%
hazelnuts -363.4 6.29 10%
coconut milk -2927.9 2.30 9%
blackberries 83.4 0.43 27%
coriander 13.9 0.23 30%
raspberries -9.7 0.52 30%
sesame seeds -1630.5 6.31 10%
peanut butter -216.5 5.90 18%
sesame butter 146.6 5.86 21%
pumpkin seeds -489.0 5.59 19%
coconut cream -3792.6 3.30 8%
almonds -1155.4 6.07 15%
wheat bran 1823.3 2.16 38%
beet greens 104.8 0.22 35%
eggplant 18.2 0.25 35%
pili nuts -2725.1 7.19 7%
banana pepper 190.6 0.27 36%
tofu 76.9 0.83 34%
mustard greens 163.0 0.27 36%
collards 279.6 0.33 37%
jalapeno peppers 191.6 0.27 37%
pecans -3529.3 6.91 6%
pine nuts -2599.5 6.73 11%
sauerkraut 106.7 0.19 39%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 135
fat (g) 15 100
carbs (g) 0 45
energy (calories) 1400

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

Her food diary indicates she is eating 1122 calories per day with an insulin load of 83g/day and with 30% 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 her 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
30% 83 47

daily nutrient score

The chart below shows a comparison of the nutrient density of her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is March 06 2018 while her least nutrient-dense day is April 06 2018.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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 5
Salmon, Smoked 36
Mushrooms, Cooked from Fresh 18
Spinach, Cooked from Fresh 20
Butter, Unsalted 51
Avocado, Black Skin, California Type 50
Garlic, Cooked 6
Bertolli, Extra Virgin Olive Oil 119
Tamari Sauce, Reduced Sodium 3
Apple, Fresh, With Skin 77
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 280
Cauliflower, Cooked from Fresh 29
Parsley, Fresh 1
Garlic, Cooked 3
Leeks, Cooked 26
Broccoli, Cooked From Fresh 55
Arugula, Raw 5
Watercress, Raw 4
Red Bell Peppers, Raw 6

Worst Day

food name energy (kcal)
Kirkland, Mixed Frozen Berries 37
Eggs, Cooked 87
Leeb Vital, Organic Goat's Milk Yoghurt 50
Flax Seeds, Not Fortified 9
Sunflower Seeds, Raw 9
Coconut, Dried, Shredded or Flaked, Unsweetened 33
Espresso, without Flavored Syrup 11
Carrots, Raw 21
Compliments, Gravlax Cured Atlantic Salmon 55
Red Bell Peppers, Raw 20
Cucumber, Raw, With Peel 9
Arugula, Raw 4
Sardines, Cooked from Fresh or Frozen 195
Kale, Cooked from Fresh 73
Broccoli, Cooked From Fresh 109
Mandarin Orange, Fresh 29
Choc Zero, Ultimate Dark 92% Cocoa 90
Sesame Seeds, Hulled, Dried 39
Leeb Vital, Organic Goat's Milk Yoghurt 43
Avocado, Black Skin, California Type 63
Garlic, Cooked 3
Bertolli, Extra Virgin Olive Oil 358
Blue Cheese 100

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