Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Steve 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
6.8
Zinc : Copper
12.2
Potassium : Sodium
1.0
Calcium : Magnesium
3.4
Iron : Copper
10.1
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 44%
Magnesium 65%
Manganese 67%
Calcium 72%
Potassium 74%
Thiamin (B1) 88%
Vitamin C 97%
Zinc 102%
Folate 114%
Vitamin E 121%
Panto Acid (B5) 129%
Copper 131%
Phosphorus 147%

optimal foods for you

The foods listed below will provide Steve with the nutrients that he is currently not getting in large amounts while also aligning with his 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
sweetbread 30.0 3.18 12%
cream cheese -160.9 3.50 11%
liver sausage -302.6 3.31 13%
liverwurst -126.6 3.26 16%
liver pate -161.5 3.19 16%
headcheese -151.9 1.57 20%
beef brains -113.7 1.51 22%
frankfurter -393.6 2.90 17%
knackwurst -491.2 3.07 16%
brie -140.2 3.34 19%
bologna -1059.7 3.10 11%
pork sausage -153.7 3.25 20%
camembert -116.3 3.00 21%
salami -209.6 3.78 18%
goat cheese -153.3 2.64 21%
feta cheese -104.0 2.64 22%
beef sausage -374.5 3.32 18%
bratwurst -535.1 3.33 16%
sour cream -1222.6 1.98 13%
egg yolk -512.5 2.75 18%
lamb -1140.5 6.39 5%
meatballs -478.4 2.86 19%
blue cheese -141.8 3.53 21%
muenster cheese -186.2 3.68 21%
monterey cheese -179.3 3.73 21%
lamb brains -53.7 1.54 27%
colby -188.6 3.94 21%
pork ribs -632.3 3.61 18%
cheddar cheese -308.7 4.10 20%
swiss cheese -165.2 3.93 22%
ham 6.0 1.49 29%
gruyere cheese -168.7 4.13 22%
chorizo -548.7 4.55 17%
blood sausage -1073.2 3.79 14%
turkey -77.3 2.21 28%
edam cheese -270.8 3.57 23%
pepperoni -1021.9 5.04 13%
gouda cheese -274.4 3.56 24%
lamb rib -772.7 3.61 19%
limburger cheese -881.6 3.27 19%
sour cream (light) -599.3 1.36 26%
whole egg -244.4 1.43 30%
cream -2259.8 3.40 6%
duck -1057.8 3.37 18%
ricotta -575.3 1.74 27%
ground beef, 80/20 -2.6 2.70 31%
sandwich spread, pork -135.3 2.35 30%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 38.0 3.05 14%
fish roe 1385.3 1.43 47%
caviar 127.3 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
olives -4.9 1.45 3%
endive 41.6 0.17 7%
sunflower seeds 1709.4 5.46 15%
avocado 108.2 1.60 8%
flax seed 1125.0 5.34 12%
almond butter 1529.7 6.14 16%
almonds 1110.8 6.07 15%
alfalfa 61.9 0.23 19%
corn bran -326.6 2.24 12%
hazelnuts 144.2 6.29 10%
escarole 191.0 0.19 24%
chicory greens 79.9 0.23 23%
brazil nuts 37.8 6.59 9%
pumpkin seeds 813.5 5.59 19%
coconut meat -610.3 3.54 10%
coconut milk -1144.0 2.30 9%
blackberries 179.3 0.43 27%
sesame seeds -284.6 6.31 10%
pili nuts -443.6 7.19 7%
pine nuts -230.7 6.73 11%
raspberries 95.8 0.52 30%
coriander 11.6 0.23 30%
coconut cream -1594.9 3.30 8%
peanut butter -57.0 5.90 18%
sesame butter 107.1 5.86 21%
pecans -1164.9 6.91 6%
banana pepper 263.1 0.27 36%
eggplant 88.3 0.25 35%
beet greens 84.3 0.22 35%
wheat bran 877.0 2.16 38%
mustard greens 154.5 0.27 36%
collards 206.0 0.33 37%
walnuts -906.3 6.19 13%
jalapeno peppers 187.1 0.27 37%
macadamia nuts -1477.6 7.18 6%
tofu -1.6 0.83 34%
butternuts -663.5 6.12 17%
edamame 652.6 1.21 41%

macronutrients

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

protein

Steve’s protein intake is 2.1g/kg LBM or 125g/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 Steve’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 24
RDI/sedentary ~11% 0.8 48
typical ~16% 1.2 72
minimum nutrient optimiser ~24% 1.8 85
Steve 22% 2.09 125

macro targets

While Steve’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) 85 195
fat (g) 25 140
carbs (g) 0 65
energy (calories) 1850

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

Steve’s food diary indicates he is eating 2280 calories per day with an insulin load of 98g/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 Steve’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
Steve 17% 98 28

daily nutrient score

The chart below shows a comparison of the nutrient density of Steve’s food log based on the harder to find 50% of the essential nutrients. Steve’s most nutrient dense day is January 08 2017 while his least nutrient-dense day is May 08 2018.

best and worst days

Steve’s food diary for the best and worst days are shown below for comparison. Steve 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)
scrambled eggs with spinach and sausage 748
cheese omlette and bacon 714
ham and asparagus with cauliflower hash browns 554

Worst Day

food name energy (kcal)
buffalo style chicken salad 633
chicken/swiss roll ups w/sauteed spinach & cauliflower pilaf 947
roast beef with horseradish cream sauce 748

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