Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Michelle get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Michelle’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
7.7
Zinc : Copper
17.0
Potassium : Sodium
0.8
Calcium : Magnesium
2.5
Iron : Copper
11.0
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Michelle’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: fatigue.

nutrient % DRI prioritize
Omega-3 37%
Potassium 44%
Iron 48%
Phosphorus 52%
Sodium 52%
Calcium 77%
Niacin (B3) 81%
Magnesium 85%
Manganese 85%
Panto Acid (B5) 93%
Vitamin E 97%
Copper 99%
Leucine 112%
Cystine 163%
Folate 115%
Vitamin B-6 155%
Riboflavin (B2) 149%
Thiamin (B1) 126%
Vitamin D 300%
Vitamin A 461%
Selenium 186%
Zinc 207%

optimal foods for you

The foods listed below will provide Michelle with the nutrients that she is currently not getting in large amounts while also aligning with her 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 6628.8 1.89 50%
beef brains 143.7 1.51 22%
headcheese -273.9 1.57 20%
liver sausage 42.5 3.31 13%
whole egg 514.4 1.43 30%
lamb brains 182.6 1.54 27%
sweetbread -545.9 3.18 12%
cream cheese -379.8 3.50 11%
liverwurst -85.2 3.26 16%
ham 9.0 1.49 29%
liver pate -303.7 3.19 16%
feta cheese -185.3 2.64 22%
lamb liver 2232.1 1.68 48%
egg yolk -578.0 2.75 18%
goat cheese -355.0 2.64 21%
camembert -227.3 3.00 21%
frankfurter -859.2 2.90 17%
turkey -80.2 2.21 28%
pork sausage -270.4 3.25 20%
meatballs -696.3 2.86 19%
brie -277.0 3.34 19%
bratwurst -656.4 3.33 16%
lamb (lean) 1084.1 1.44 43%
greek yogurt -2.2 0.97 37%
pork stomach, cooked -177.1 1.57 32%
knackwurst -1065.7 3.07 16%
sour cream (light) -1182.5 1.36 26%
beef sausage -690.2 3.32 18%
bologna -1708.7 3.10 11%
beef tripe -234.7 0.94 38%
ricotta -947.1 1.74 27%
salami -358.0 3.78 18%
pork loin 910.8 1.93 41%
blue cheese -298.8 3.53 21%
muenster cheese -354.4 3.68 21%
monterey cheese -338.3 3.73 21%
Poultry salad sandwich spread -245.4 2.00 33%
ground beef, 80/20 -0.4 2.70 31%
sandwich spread, pork -343.2 2.35 30%
ground turkey -173.8 2.58 30%
lamb kidney 1329.5 1.12 52%
roast ham 433.1 1.78 41%
pork ribs 553.0 2.16 39%
beef rib eye steak -51.1 2.48 33%
scrapple, pork -102.1 2.13 34%
turkey liver 1232.9 1.89 47%
swiss cheese -232.4 3.93 22%
colby -368.4 3.94 21%
pork ribs -1007.3 3.61 18%
veal liver 2254.1 1.92 55%
edam cheese -439.5 3.57 23%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3794.1 1.43 47%
mackerel 153.4 3.05 14%
salmon 2061.5 1.56 52%
sardine 616.7 2.08 38%
caviar 420.2 2.64 33%
herring 102.8 2.17 36%
trout 760.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 49.2 0.17 7%
olives -13.8 1.45 3%
alfalfa 78.7 0.23 19%
escarole 208.5 0.19 24%
chicory greens 86.4 0.23 23%
avocado -1019.5 1.60 8%
blackberries 93.3 0.43 27%
corn bran -520.9 2.24 12%
coriander 14.6 0.23 30%
raspberries -9.3 0.52 30%
beet greens 101.5 0.22 35%
banana pepper 248.0 0.27 36%
eggplant 39.1 0.25 35%
mustard greens 167.0 0.27 36%
collards 228.1 0.33 37%
jalapeno peppers 163.0 0.27 37%
wheat bran 1640.7 2.16 38%
sauerkraut 61.7 0.19 39%
zucchini 217.0 0.17 40%
cucumber 55.3 0.12 40%
pickles 55.3 0.12 40%
red peppers 241.7 0.31 40%
tofu -55.7 0.83 34%
chayote 91.0 0.24 41%
turnip greens 527.9 0.29 44%
edamame 714.6 1.21 41%
radishes 50.3 0.16 43%
spinach 810.3 0.23 49%
summer squash 165.1 0.19 45%
sunflower seeds 548.2 5.46 15%
arugula 26.7 0.25 45%
coconut meat -1841.8 3.54 10%
parsley 221.9 0.36 48%
asparagus 341.6 0.22 50%
artichokes 355.8 0.47 49%
celery 140.7 0.18 50%
lettuce 61.9 0.15 50%

macronutrients

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

protein

Michelle’s protein intake is 1.7g/kg LBM or 65g/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 Michelle’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 16
RDI/sedentary ~11% 0.8 31
typical ~16% 1.2 47
minimum nutrient optimiser ~24% 1.8 55
Michelle 20% 1.67 65

macro targets

While Michelle’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) 55 165
fat (g) 15 90
carbs (g) 0 60
energy (calories) 1250

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 Michelle’s food log based on the harder to find 50% of the essential nutrients. Michelle’s most nutrient dense day is June 03 2018 while her least nutrient-dense day is April 22 2018.

best and worst days

Michelle’s food diary for the best and worst days are shown below for comparison. Michelle 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)
Cream, Fluid, Heavy Whipping 102
Hamburger or Ground Beef, 85% Lean 376
A.1., Original Sauce 15
Kraft, Cheese, Cheddar, Mild, Shredded 100
Onions, Frozen, Chopped, Unprepared 8
Green Beans, Cooked from Fresh 44
Kerrygold, Butter, Pastured 52
Brazil Nuts, Unsalted 62
Macadamia Nuts, Raw 111
Carlson, Fish Oil 40
Solgar, Desiccated Liver 10
Nature's Bounty, Magnesium, 400 mg 10
Spinach, Raw 33
Woodstock, pepper, tri-colored, frozen 30
Eggs, Cooked 136

Worst Day

food name energy (kcal)
Cream, Fluid, Heavy Whipping 51
Chef Bruce Aidells, Chicken Burgers, Chicken & Apple 170
Lettuce, Romaine or Cos 8
Tomato Raw, Includes Cherry, Grape, Roma 3
Primal Kitchen, Honey Mustard Vinaigrette Made With Avocado Oil 100
Red Bell Peppers, Raw 46
Cello, Whisps, Parmesan Cheese Crisps 150
Primal Kitchen, Ranch Dressing with Avocado Oil 140
Chik-fil-A, salad, grilled market, with chicken 330
Black Olives 9
Cashews, Raw 166
Strawberries, Fresh 4
Cucumber, Raw, With Peel 1
Kroger, Extra Sharp Cheddar, Cheese Slices 80

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