Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Maggie 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 Maggie’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
3.2
Zinc : Copper
54.4
Potassium : Sodium
1.3
Calcium : Magnesium
0.4
Iron : Copper
8.4
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Maggie’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: depression, fatigue, hypertension, inflammation, methylation.

nutrient % DRI prioritize
Calcium 26%
Vitamin K1 38%
Sodium 39%
Lysine 43%
Iron 45%
Niacin (B3) 45%
Leucine 47%
Phosphorus 48%
Methionine 50%
Valine 51%
Histidine 54%
Isoleucine 56%
Potassium 56%
Cystine 99%
Vitamin B-12 62%
Folate 92%
Vitamin B-6 105%
Pantothenic acid (B5) 104%
Riboflavin (B2) 168%
Thiamin (B1) 97%
Vitamin C 331%
Vitamin E 71%
Vitamin A 125%
Selenium 85%
Manganese 119%
Copper 122%
Magnesium 182%

optimal foods for you

The foods listed below will provide Maggie with the nutrients that she is currently not getting in large amounts while also aligning with her goal of therapeutic ketosis . 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
lamb -6287.1 6.39 5%
cream cheese -686.6 3.50 11%
liver sausage 523.8 3.31 13%
bologna -1945.1 3.10 11%
sweetbread -1582.9 3.18 12%
cream -11175.2 3.40 6%
sour cream -5570.3 1.98 13%
liverwurst -258.2 3.26 16%
liver pate -590.6 3.19 16%
bratwurst -706.2 3.33 16%
knackwurst -1923.2 3.07 16%
blood sausage -3501.6 3.79 14%
frankfurter -1381.9 2.90 17%
pepperoni -3802.6 5.04 13%
butter -15965.5 7.18 2%
beef sausage -1065.0 3.32 18%
salami -620.0 3.78 18%
headcheese -298.2 1.57 20%
meatballs -858.4 2.86 19%
pork ribs -1697.7 3.61 18%
brie -348.6 3.34 19%
chorizo -1781.3 4.55 17%
egg yolk -2609.6 2.75 18%
pork sausage -522.4 3.25 20%
beef brains 38.0 1.51 22%
limburger cheese -2000.8 3.27 19%
duck -3069.7 3.37 18%
camembert -259.2 3.00 21%
lamb rib -1833.2 3.61 19%
muenster cheese -396.4 3.68 21%
monterey cheese -345.9 3.73 21%
goat cheese -424.0 2.64 21%
cheddar cheese -727.1 4.10 20%
colby -416.5 3.94 21%
blue cheese -347.6 3.53 21%
feta cheese -246.6 2.64 22%
swiss cheese -196.2 3.93 22%
gruyere cheese -224.1 4.13 22%
edam cheese -367.6 3.57 23%
gouda cheese -381.3 3.56 24%
lamb brains 153.8 1.54 27%
kielbasa -12782.8 3.25 15%
sour cream (light) -1222.8 1.36 26%
ricotta -1019.8 1.74 27%
t-bone steak -682.8 2.94 26%
bacon -18623.9 4.17 11%
turkey -106.3 2.21 28%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -41.9 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
olives -14.8 1.45 3%
endive 55.8 0.17 7%
avocado -3019.7 1.60 8%
corn bran -557.2 2.24 12%
coconut meat -3549.6 3.54 10%
coconut milk -7040.4 2.30 9%
hazelnuts -1522.5 6.29 10%
brazil nuts -5372.7 6.59 9%
coconut cream -9581.9 3.30 8%
alfalfa 107.2 0.23 19%
pecans -9199.9 6.91 6%
flax seed -4756.1 5.34 12%
pili nuts -8891.6 7.19 7%
sesame seeds -7085.3 6.31 10%
sunflower seeds -2600.5 5.46 15%
macadamia nuts -12112.7 7.18 6%
peanut butter -255.7 5.90 18%
chicory greens 105.3 0.23 23%
walnuts -6836.7 6.19 13%
pine nuts -9019.4 6.73 11%
escarole 219.1 0.19 24%
almonds -6939.5 6.07 15%
butternuts -5528.9 6.12 17%
sesame butter -390.2 5.86 21%
pumpkin seeds -3517.0 5.59 19%
blackberries 120.1 0.43 27%
peanuts -7318.9 5.99 18%
coriander 19.7 0.23 30%
almond butter -11482.8 6.14 16%
raspberries 12.1 0.52 30%

macronutrients

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

macro targets

While Maggie’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) 40 55
fat (g) 130 145
carbs (g) 0 35
energy (calories) 1600

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

Maggie’s food diary indicates she is eating 1170 calories per day with an insulin load of 41g/day and with 14% 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 Maggie’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
Maggie 14% 41 22

daily nutrient score

The chart below shows a comparison of the nutrient density of Maggie’s food log based on the harder to find 50% of the essential nutrients. Maggie’s most nutrient dense day is December 27 2018 while her least nutrient-dense day is December 27 2018.

best and worst days

Maggie’s food diary for the best and worst days are shown below for comparison. Maggie 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)
365, Fish Oil, 1000 mg 20
Navitas, Pomegranate Powder 4
Coffee, Prepared From Grounds 5
Tesco, Double Cream 203
Raw Egg 205
Butter, Unsalted 102
Zucchini lasagna 524
Tea, Brewed, Unsweetened 2
Plenish, Organic Almond M*lk 102
Cocoa Powder, Unsweetened 4

Worst Day

food name energy (kcal)
365, Fish Oil, 1000 mg 20
Navitas, Pomegranate Powder 4
Coffee, Prepared From Grounds 5
Tesco, Double Cream 203
Raw Egg 205
Butter, Unsalted 102
Zucchini lasagna 524
Tea, Brewed, Unsweetened 2
Plenish, Organic Almond M*lk 102
Cocoa Powder, Unsweetened 4

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