Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Diane get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss 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 Diane’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
8.1
Zinc : Copper
19.1
Potassium : Sodium
0.3
Calcium : Magnesium
5.5
Iron : Copper
18.7
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Diane’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: high estrogen, fatigue, female infertility, telomeres, low testosterone.

nutrient % DRI prioritize
Vitamin D 12%
Iron 13%
Potassium 14%
Manganese 15%
Copper 16%
Magnesium 16%
Folate 23%
Vitamin B6 24%
Lysine 25%
Thiamin (B1) 25%
Leucine 27%
Panto Acid (B5) 29%
Valine 29%
Cystine 52%
Vitamin K 43%
Vitamin B-12 60%
Niacin (B3) 31%
Riboflavin (B2) 66%
Vitamin C 96%
Vitamin E 38%
Vitamin A 117%
Selenium 61%
Zinc 38%
Calcium 33%

optimal foods for you

The foods listed below will provide Diane with the nutrients that she is currently not getting in large amounts while also aligning with her 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
chicken liver 22.9 1.72 50%
lamb liver 21.4 1.68 48%
veal liver 23.4 1.92 55%
turkey liver 20.8 1.89 47%
beef liver 23.4 1.75 60%
lamb kidney 19.2 1.12 52%
pork liver 22.0 1.65 59%
beef kidney 14.6 1.57 52%
turkey heart 12.8 1.74 47%
whole egg 5.9 1.43 30%
lamb heart 11.4 1.61 48%
lamb brains 4.7 1.54 27%
pork chops 12.5 1.74 54%
liver sausage 3.0 3.31 13%
bison 11.7 1.71 53%
beef roast 10.3 1.78 48%
beef brains 1.7 1.51 22%
porterhouse steak (fat trimmed) 9.6 1.45 50%
lamb lungs 11.1 0.95 58%
pork loin 7.8 1.93 41%
chicken breast 12.7 1.48 60%
rib eye fillet 9.0 1.99 45%
lamb (lean) 7.3 1.44 43%
roast pork 7.7 1.99 41%
pork ribs 7.5 2.16 39%
ground pork 11.1 1.85 54%
pork shoulder 11.3 1.62 56%
roast beef 6.7 2.19 38%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 15.8 1.43 47%
salmon 14.8 1.56 52%
trout 12.2 1.68 45%
crab 18.3 0.83 71%
caviar 10.1 2.64 33%
sturgeon 11.4 1.35 49%
anchovy 11.3 2.10 44%
tuna 13.0 1.84 52%
sardine 8.8 2.08 38%
lobster 16.2 0.89 71%
crayfish 14.8 0.82 67%
herring 7.9 2.17 36%
halibut 14.9 1.11 66%
mackerel 2.5 3.05 14%
mussel 13.1 0.86 63%
flounder 10.8 0.86 57%
oysters 11.5 1.02 59%
pollock 14.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
endive 21.3 0.17 7%
chicory greens 23.8 0.23 23%
coriander 25.3 0.23 30%
spinach 29.2 0.23 49%
beet greens 22.9 0.22 35%
watercress 29.9 0.11 65%
escarole 16.4 0.19 24%
alfalfa 14.9 0.23 19%
turnip greens 21.7 0.29 44%
mustard greens 18.9 0.27 36%
asparagus 22.6 0.22 50%
chard 22.6 0.19 51%
chives 21.0 0.30 48%
lettuce 20.7 0.15 50%
chinese cabbage 21.5 0.12 54%
parsley 20.1 0.36 48%
arugula 17.5 0.25 45%
collards 13.3 0.33 37%
seaweed (laver) 26.4 0.35 80%
broccoli 16.7 0.35 50%
zucchini 13.2 0.17 40%
okra 16.2 0.22 50%
banana pepper 11.7 0.27 36%
portabella mushrooms 17.2 0.29 55%
wheat bran 14.6 2.16 38%
kale 16.4 0.28 60%
cauliflower 13.3 0.25 50%
white mushroom 17.6 0.22 65%
jalapeno peppers 8.7 0.27 37%
red peppers 9.7 0.31 40%
spirulina 18.3 0.26 70%
summer squash 10.3 0.19 45%
celery 11.6 0.18 50%
amaranth leaves 22.6 0.21 86%
cucumber 8.0 0.12 40%
pickles 8.0 0.12 40%
radishes 8.8 0.16 43%
blackberries 4.4 0.43 27%
sauerkraut 7.2 0.19 39%
brussel sprouts 10.8 0.42 50%
eggplant 4.9 0.25 35%
chayote 6.2 0.24 41%
shiitake mushroom 11.6 0.39 58%
tofu 5.1 0.83 34%
olives -3.6 1.45 3%
radicchio 13.4 0.23 68%
raspberries 2.3 0.52 30%
cabbage 9.4 0.23 55%
avocado -3.1 1.60 8%
yeast extract spread 12.8 1.85 59%
artichokes 6.9 0.47 49%
peas 11.3 0.42 65%
onions 10.7 0.32 65%
soybeans (sprouted) 7.0 0.81 49%

macronutrients

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

protein

Diane’s protein intake is 0.6g/kg LBM or 34g/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 Diane’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 22
RDI/sedentary ~11% 0.8 44
typical ~16% 1.2 67
minimum nutrient optimiser ~24% 1.8 100
Diane 12% 0.62 34

macro targets

While Diane’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) 100 195
fat (g) 20 105
carbs (g) 0 105
energy (calories) 1450

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 Diane’s food log based on the harder to find 50% of the essential nutrients. Diane’s most nutrient dense day is June 29 2018 while her least nutrient-dense day is June 26 2018.

best and worst days

Diane’s food diary for the best and worst days are shown below for comparison. Diane 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)
Fried Eggs, Whole Egg 202
Hempler's, Uncured Center Cut Bacon, Natural Applewood Smoked 90
Green Beans, Cooked from Fresh 41
Kerrygold, Salted Butter 254

Worst Day

food name energy (kcal)
Sunpork, Slow Cooked Pork Belly 167
Kerrygold, Salted Butter 539
Green Beans, Cooked from Fresh 44

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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