Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jeremy 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 and being paleo.

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 Jeremy’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
16.9
Zinc : Copper
17.2
Potassium : Sodium
0.5
Calcium : Magnesium
5.7
Iron : Copper
16.3
Calcium : Phosphorus
1.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jeremy’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: dyslipedimia, high estrogen, inflammation, methylation, headaches, sleep apnea.

nutrient % DRI prioritize
Vitamin D 2%
Manganese 5%
Thiamin (B1) 5%
Omega-3 10%
Vitamin E 11%
Magnesium 14%
Potassium 15%
Riboflavin (B2) 17%
Panto Acid (B5) 18%
Folate 19%
Phosphorus 22%
Copper 26%
Sodium 29%
Cystine 72%
Vitamin K 198%
Vitamin B-12 67%
Vitamin B-6 38%
Niacin (B3) 34%
Vitamin C 81%
Vitamin A 74%
Selenium 44%
Zinc 30%
Calcium 41%

optimal foods for you

The foods listed below will provide Jeremy 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 313.5 1.51 22%
lamb brains 359.1 1.54 27%
whole egg 372.1 1.43 30%
sweetbread -457.1 3.18 12%
lamb liver 2415.3 1.68 48%
egg yolk -404.7 2.75 18%
pork stomach, cooked -261.3 1.57 32%
beef tripe -252.2 0.94 38%
lamb kidney 1422.0 1.12 52%
turkey liver 1344.5 1.89 47%
lamb (lean) 518.4 1.44 43%
ground beef, 80/20 -1.9 2.70 31%
veal liver 2368.4 1.92 55%
ground turkey -339.2 2.58 30%
pork loin 431.8 1.93 41%
lamb sweetbread 169.8 1.44 43%
pork ribs -1171.3 3.61 18%
beef rib eye steak -298.0 2.48 33%
chicken liver 1147.7 1.72 50%
ground beef -603.1 2.48 30%
pork ribs 212.8 2.16 39%
beef liver 2278.2 1.75 60%
beef kidney 1187.1 1.57 52%
roast pork 187.9 1.99 41%
t-bone steak -858.2 2.94 26%
lamb leg -546.6 2.58 31%
rotisserie chicken thigh w. skin -787.7 2.26 31%
lamb heart 627.0 1.61 48%
beef loin -638.0 2.78 30%
beef tenderloin steak -487.7 2.62 32%
beef rib, eye -506.0 2.65 32%
beef tenderloin steak -579.4 2.73 31%
flank, steak -485.0 2.63 33%
roast beef -198.7 2.19 38%
ground beef 70/30 -688.3 2.70 30%
beef loin, top loin -398.0 2.50 34%
beef rib, small end -553.8 2.78 31%
ground beef 70/30 -759.5 2.77 30%
prok ears -1000.0 1.66 35%
lamb rib -1365.1 3.61 19%
pork liver 1917.9 1.65 59%
rotisserie chicken back -953.4 2.12 32%
sirloin steak -348.7 2.43 36%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3903.2 1.43 47%
mackerel 165.0 3.05 14%
sardine 817.5 2.08 38%
caviar 524.6 2.64 33%
salmon 1786.0 1.56 52%
herring 141.4 2.17 36%
trout 656.0 1.68 45%
mollusks conch 1087.3 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 62.0 0.17 7%
olives -17.5 1.45 3%
alfalfa 84.4 0.23 19%
escarole 270.2 0.19 24%
chicory greens 118.6 0.23 23%
avocado -917.1 1.60 8%
blackberries 94.6 0.43 27%
coriander 18.4 0.23 30%
raspberries -19.3 0.52 30%
collards 499.4 0.33 37%
beet greens 143.3 0.22 35%
banana pepper 307.8 0.27 36%
eggplant 46.6 0.25 35%
mustard greens 259.3 0.27 36%
jalapeno peppers 199.9 0.27 37%
sauerkraut 108.0 0.19 39%
zucchini 254.4 0.17 40%
pickles 119.7 0.12 40%
cucumber 119.7 0.12 40%
red peppers 345.7 0.31 40%
turnip greens 704.4 0.29 44%
chayote 119.5 0.24 41%
spinach 981.9 0.23 49%
sunflower seeds 990.8 5.46 15%
radishes 80.3 0.16 43%
edamame 702.3 1.21 41%
summer squash 208.6 0.19 45%
arugula 38.9 0.25 45%
parsley 354.5 0.36 48%
coconut meat -1773.9 3.54 10%
asparagus 379.0 0.22 50%
brussel sprouts 450.9 0.42 50%
celery 211.2 0.18 50%
artichokes 389.2 0.47 49%
okra 213.8 0.22 50%
cauliflower 236.9 0.25 50%
lettuce 82.9 0.15 50%
broccoli 330.2 0.35 50%
chives 14.8 0.30 48%
strawberries -6.1 0.32 49%
chard 125.3 0.19 51%
turnips 65.3 0.21 51%
chinese cabbage 364.6 0.12 54%
soybeans (sprouted) 315.5 0.81 49%
coconut milk -3452.4 2.30 9%
portabella mushrooms 540.3 0.29 55%
flax seed -857.5 5.34 12%

macronutrients

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

macro targets

While Jeremy’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) 95 250
fat (g) 25 130
carbs (g) 0 85
energy (calories) 1900

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 Jeremy’s food log based on the harder to find 50% of the essential nutrients. Jeremy’s most nutrient dense day is September 16 2019 while his least nutrient-dense day is May 01 2019.

best and worst days

Jeremy’s food diary for the best and worst days are shown below for comparison. Jeremy 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