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
6.9
Zinc : Copper
20.4
Potassium : Sodium
0.3
Calcium : Magnesium
3.6
Iron : Copper
13.6
Calcium : Phosphorus
1.0

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: hypertension, inflammation, sleep apnea.

nutrient % DRI prioritize
Potassium 45%
Calcium 53%
Iron 56%
Magnesium 61%
Phosphorus 69%
Valine 69%
Leucine 77%
Isoleucine 79%
Methionine 80%
Copper 82%
Lysine 83%
Vitamin K1 89%
Folate 92%
Omega-3 178%
Cystine 120%
Vitamin B6 300%
Vitamin B2 (Riboflavin) 157%
Vitamin C 97%
Vitamin E 168%
Vitamin A 118%
Selenium 183%
Manganese 179%
Zinc 189%

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
turkey 17148.0 1.89 50%
liver sausage -150.6 3.31 13%
cream cheese -545.7 3.50 11%
sweetbread -1086.3 3.18 12%
bologna -1625.6 3.10 11%
liverwurst -328.3 3.26 16%
headcheese -254.5 1.57 20%
liver pate -500.7 3.19 16%
beef brains 99.2 1.51 22%
bratwurst -646.4 3.33 16%
frankfurter -1151.6 2.90 17%
knackwurst -1624.4 3.07 16%
meatballs -626.5 2.86 19%
brie -269.9 3.34 19%
beef sausage -859.3 3.32 18%
camembert -195.2 3.00 21%
salami -527.9 3.78 18%
pork sausage -431.1 3.25 20%
goat cheese -337.4 2.64 21%
feta cheese -181.6 2.64 22%
sour cream -4452.4 1.98 13%
monterey cheese -246.3 3.73 21%
muenster cheese -291.9 3.68 21%
lamb brains 253.2 1.54 27%
egg yolk -1872.4 2.75 18%
pork ribs -1480.9 3.61 18%
blue cheese -269.6 3.53 21%
limburger cheese -1435.9 3.27 19%
colby -305.6 3.94 21%
cheddar cheese -485.3 4.10 20%
whole egg 852.4 1.43 30%
blood sausage -3204.6 3.79 14%
swiss cheese -100.0 3.93 22%
lamb rib -1524.3 3.61 19%
gruyere cheese -139.7 4.13 22%
chorizo -1553.8 4.55 17%
edam cheese -233.6 3.57 23%
sour cream (light) -913.7 1.36 26%
pepperoni -3136.5 5.04 13%
duck -2599.1 3.37 18%
ricotta -740.6 1.74 27%
lamb -5157.4 6.39 5%
gouda cheese -243.7 3.56 24%
ham -25.9 1.49 29%
turkey -85.1 2.21 28%
t-bone steak -594.8 2.94 26%
ground turkey 16.4 2.58 30%
pork stomach, cooked -151.2 1.57 32%
ground beef, 80/20 2.2 2.70 31%
ground beef -300.4 2.48 30%
ground beef 70/30 -427.4 2.77 30%
beef loin -262.8 2.78 30%
sandwich spread, pork -534.4 2.35 30%
beef rib eye steak 348.4 2.48 33%
lamb leg -106.0 2.58 31%
cream -9031.0 3.40 6%
ground beef 70/30 -336.0 2.70 30%
beef tenderloin steak -188.2 2.73 31%
beef rib, small end -139.0 2.78 31%
rotisserie chicken back -258.0 2.12 32%
ground beef, 75/25 -340.0 2.77 31%
rotisserie chicken thigh w. skin -521.8 2.26 31%
beef brisket, flat half -266.1 2.98 31%
beef rib, eye -78.9 2.65 32%

Plant based foods

food name nutrient density energy density insulin load
olives -10.3 1.45 3%
endive 44.8 0.17 7%
avocado -2420.0 1.60 8%
corn bran -450.2 2.24 12%
alfalfa 87.5 0.23 19%
chicory greens 88.7 0.23 23%
escarole 178.1 0.19 24%
coconut meat -2945.0 3.54 10%
hazelnuts -1206.5 6.29 10%
blackberries 135.4 0.43 27%
coconut milk -5832.6 2.30 9%
coriander 15.9 0.23 30%
raspberries 22.8 0.52 30%
peanut butter -206.4 5.90 18%
sunflower seeds -1878.3 5.46 15%
brazil nuts -3597.2 6.59 9%
sesame butter -310.2 5.86 21%
flax seed -4366.2 5.34 12%
beet greens 108.2 0.22 35%
eggplant -35.3 0.25 35%
banana pepper 260.9 0.27 36%
tofu 147.1 0.83 34%
walnuts -3540.7 6.19 13%
mustard greens 238.3 0.27 36%
coconut cream -7820.4 3.30 8%
collards 355.0 0.33 37%
jalapeno peppers 26.9 0.27 37%
pumpkin seeds -2446.5 5.59 19%

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) 115 260
fat (g) 30 195
carbs (g) 0 100
energy (calories) 2600

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 1792 calories per day with an insulin load of 205g/day and with 46% 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
46% 205 160

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 29 2019 while her least nutrient-dense day is March 28 2019.

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)
Half and Half 74
Vital Choice, Wild Alaskan Sockeye Salmon Oil 15
Natures Bounty Co Q-10 200mg 5
Stouffer's Classics Swedish Meatballs 561
McDonald's Big Mac 541
Taco Bell Nachos BellGrande 742

Worst Day

food name energy (kcal)
Del Taco, burrito, bean rice & cheese 560
Coffee, decaf, from vending machine, with cream 54
Stouffer's Classics Turkey Tetrazzini 452
Hormel Chili, chili, canned, with beans, 100% natural 480
Kraft, Cheese, Cheddar, Mild, Shredded 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