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
9.2
Zinc : Copper
10.4
Potassium : Sodium
0.5
Calcium : Magnesium
2.7
Iron : Copper
19.0
Calcium : Phosphorus
0.6

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
Omega-3 8%
Vitamin D 9%
Magnesium 10%
Vitamin E 13%
Calcium 14%
Panto Acid (B5) 17%
Phosphorus 20%
Niacin (B3) 21%
Vitamin B12 23%
Zinc 23%
Manganese 25%
Leucine 26%
Potassium 27%
Cystine 43%
Vitamin K 111%
Folate 37%
Vitamin B-6 31%
Riboflavin (B2) 27%
Vitamin C 224%
Vitamin A 145%
Selenium 44%
Copper 34%

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
turkey 5269.9 1.89 50%
beef brains 285.1 1.51 22%
lamb brains 322.2 1.54 27%
whole egg 500.5 1.43 30%
sweetbread -572.1 3.18 12%
egg yolk -661.3 2.75 18%
lamb liver 2180.2 1.68 48%
pork stomach, cooked -208.7 1.57 32%
lamb (lean) 1012.9 1.44 43%
beef tripe -208.6 0.94 38%
ground beef, 80/20 -0.9 2.70 31%
veal liver 2486.1 1.92 55%
turkey liver 1378.6 1.89 47%
ground turkey -207.3 2.58 30%
lamb kidney 1366.6 1.12 52%
beef rib eye steak -85.3 2.48 33%
pork loin 438.7 1.93 41%
ground beef -478.4 2.48 30%
t-bone steak -712.8 2.94 26%
lamb sweetbread 178.2 1.44 43%
pork ribs -1218.6 3.61 18%
lamb leg -416.5 2.58 31%
roast beef 99.8 2.19 38%
chicken liver 1177.4 1.72 50%
rotisserie chicken thigh w. skin -698.7 2.26 31%
pork ribs 216.5 2.16 39%
beef loin -488.7 2.78 30%
beef liver 2386.5 1.75 60%
beef tenderloin steak -347.9 2.62 32%
beef rib, eye -349.1 2.65 32%
beef tenderloin steak -425.6 2.73 31%
rotisserie chicken back -762.3 2.12 32%
lamb heart 745.8 1.61 48%
ground beef 70/30 -546.8 2.70 30%
beef rib, small end -404.0 2.78 31%
beef loin, top loin -245.7 2.50 34%
roast pork 173.5 1.99 41%
beef kidney 1216.2 1.57 52%
ground beef 70/30 -618.9 2.77 30%
rib eye fillet 656.5 1.99 45%
flank, steak -367.8 2.63 33%
sirloin steak -182.9 2.43 36%
prok ears -915.4 1.66 35%
lamb rib -1311.1 3.61 19%
ground beef, 75/25 -555.2 2.77 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4058.9 1.43 47%
mackerel 189.7 3.05 14%
sardine 884.0 2.08 38%
salmon 2060.6 1.56 52%
caviar 548.6 2.64 33%
herring 160.4 2.17 36%
trout 764.5 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 55.1 0.17 7%
olives -14.4 1.45 3%
alfalfa 77.9 0.23 19%
escarole 245.2 0.19 24%
chicory greens 108.3 0.23 23%
avocado -1111.5 1.60 8%
blackberries 118.7 0.43 27%
coriander 17.3 0.23 30%
raspberries 0.9 0.52 30%
beet greens 126.4 0.22 35%
collards 464.1 0.33 37%
banana pepper 279.9 0.27 36%
eggplant 27.7 0.25 35%
mustard greens 240.0 0.27 36%
jalapeno peppers 162.7 0.27 37%
sauerkraut 83.7 0.19 39%
zucchini 217.5 0.17 40%
pickles 78.5 0.12 40%
cucumber 78.5 0.12 40%
red peppers 293.8 0.31 40%
turnip greens 724.2 0.29 44%
chayote 87.6 0.24 41%
spinach 930.7 0.23 49%
radishes 65.7 0.16 43%
edamame 611.0 1.21 41%
summer squash 165.7 0.19 45%
arugula 36.9 0.25 45%
parsley 332.2 0.36 48%
sunflower seeds 352.4 5.46 15%
coconut meat -1928.7 3.54 10%
asparagus 322.0 0.22 50%
brussel sprouts 366.9 0.42 50%
celery 181.5 0.18 50%
artichokes 347.7 0.47 49%
lettuce 70.7 0.15 50%
okra 166.7 0.22 50%
cauliflower 204.4 0.25 50%
chives 13.8 0.30 48%
broccoli 298.5 0.35 50%
chard 118.2 0.19 51%
strawberries -48.8 0.32 49%
turnips 31.7 0.21 51%
chinese cabbage 342.0 0.12 54%
soybeans (sprouted) 250.7 0.81 49%
portabella mushrooms 451.2 0.29 55%
coconut milk -3769.4 2.30 9%

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 April 23 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