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
7.7
Zinc : Copper
13.6
Potassium : Sodium
0.3
Calcium : Magnesium
6.8
Iron : Copper
12.8
Calcium : Phosphorus
1.2

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, None, low testosterone.

nutrient % DRI prioritize
Potassium 15%
Folate 17%
Magnesium 20%
Iron 21%
Lysine 25%
Thiamin (B1) 25%
Vitamin K1 26%
Niacin (B3) 27%
Panto Acid (B5) 27%
Leucine 28%
Valine 30%
Histidine 32%
Methionine 32%
Omega-3 78%
Cystine 48%
Vitamin B6 130%
Vitamin B2 (Riboflavin) 56%
Vitamin C 53%
Vitamin D 77%
Vitamin E 288%
Vitamin A 155%
Selenium 58%
Manganese 40%
Copper 34%
Zinc 52%
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
turkey 22742.1 1.89 50%
beef brains 88.4 1.51 22%
headcheese -306.0 1.57 20%
liver sausage -53.8 3.31 13%
lamb brains 215.8 1.54 27%
whole egg 641.4 1.43 30%
cream cheese -612.3 3.50 11%
lamb (lean) 3065.1 1.44 43%
sweetbread -1287.3 3.18 12%
ham 3.2 1.49 29%
liverwurst -322.9 3.26 16%
liver pate -568.3 3.19 16%
feta cheese -224.7 2.64 22%
goat cheese -409.8 2.64 21%
bologna -1925.0 3.10 11%
sour cream (light) -1186.3 1.36 26%
bratwurst -610.6 3.33 16%
meatballs -787.2 2.86 19%
camembert -238.3 3.00 21%
frankfurter -1278.2 2.90 17%
ricotta -951.8 1.74 27%
pork loin 2286.8 1.93 41%
brie -324.9 3.34 19%
turkey -98.0 2.21 28%
pork sausage -444.5 3.25 20%
pork stomach, cooked -238.6 1.57 32%
greek yogurt -2.3 0.97 37%
knackwurst -1759.0 3.07 16%
beef sausage -963.4 3.32 18%
beef tripe -242.8 0.94 38%
salami -530.5 3.78 18%
blue cheese -321.2 3.53 21%
lamb liver 2806.4 1.68 48%
egg yolk -2013.8 2.75 18%
muenster cheese -366.8 3.68 21%
monterey cheese -337.5 3.73 21%
pork ribs 1400.1 2.16 39%
beef rib eye steak 333.0 2.48 33%
ground turkey -27.4 2.58 30%
pork chops 3711.4 1.74 54%
roast beef 924.6 2.19 38%
Poultry salad sandwich spread -347.2 2.00 33%
edam cheese -332.4 3.57 23%
pork ribs -1430.2 3.61 18%
rib eye fillet 1982.5 1.99 45%
sandwich spread, pork -566.6 2.35 30%
ground beef, 80/20 2.2 2.70 31%
swiss cheese -171.8 3.93 22%
colby -400.3 3.94 21%
rotisserie chicken back -474.4 2.12 32%
t-bone steak -669.9 2.94 26%
ground beef -403.2 2.48 30%
roast ham 768.3 1.78 41%
scrapple, pork -119.9 2.13 34%
gouda cheese -342.5 3.56 24%
lamb leg -208.7 2.58 31%
roast pork 1002.9 1.99 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5186.0 1.43 47%
mackerel 132.6 3.05 14%
salmon 3471.4 1.56 52%
sardine 1174.6 2.08 38%
caviar 453.1 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 54.4 0.17 7%
olives -15.2 1.45 3%
alfalfa 98.1 0.23 19%
chicory greens 98.8 0.23 23%
escarole 218.0 0.19 24%
corn bran -595.2 2.24 12%
blackberries 114.6 0.43 27%
avocado -2512.4 1.60 8%
coriander 18.1 0.23 30%
raspberries 0.2 0.52 30%
beet greens 122.0 0.22 35%
banana pepper 311.0 0.27 36%
eggplant -25.1 0.25 35%
mustard greens 255.0 0.27 36%
collards 341.1 0.33 37%
jalapeno peppers 50.9 0.27 37%
tofu 72.1 0.83 34%
sauerkraut 9.5 0.19 39%
cucumber 39.1 0.12 40%
pickles 39.1 0.12 40%
zucchini 195.2 0.17 40%
red peppers 154.3 0.31 40%
turnip greens 838.9 0.29 44%
chayote -36.6 0.24 41%
radishes 16.5 0.16 43%
spinach 1065.2 0.23 49%
summer squash 117.2 0.19 45%
wheat bran 1307.5 2.16 38%
edamame 461.7 1.21 41%
arugula 38.2 0.25 45%
coconut meat -3249.8 3.54 10%
parsley 326.6 0.36 48%

macronutrients

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

protein

Diane’s protein intake is 0.7g/kg LBM or 40g/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 80
Diane 13% 0.71 40

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) 80 195
fat (g) 20 95
carbs (g) 0 65
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 May 28 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)
Ground Rib Eye - Cooked 296
Cheese, cheddar 145
Organic Valley, Large Brown Egg with Omega 3, Raw, Free Range, Organic 120
Pace, Picante Sauce, Medium 10
Fatty Tea 120
Pecans, Raw 173
Kerrygold, Salted Butter 236
Don Pancho High Fiber Low Carb Wraps 220
Lettuce, Iceberg 4
Onion, White, Yellow or Red, Raw 11
Cheese, cheddar 172
Tomato Raw, Includes Cherry, Grape, Roma 5
Daisy, Sour Cream 120
vitamin cocktail 23

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

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