Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Scott 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.

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 Scott’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
2.0
Zinc : Copper
7.6
Potassium : Sodium
1.4
Calcium : Magnesium
2.2
Iron : Copper
5.9
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Scott’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, insomnia, low testosterone.

nutrient % DRI prioritize
Magnesium 58%
Sodium 58%
Thiamin (B1) 59%
Calcium 64%
Manganese 82%
Potassium 87%
Vitamin D 102%
Folate 104%
Vitamin E 117%
Panto Acid (B5) 140%
Phosphorus 142%
Zinc 154%
Iron 178%
Omega-3 200%
Vitamin K 447%
Vitamin B-6 189%
Niacin (B3) 180%
Vitamin C 329%
Vitamin A 459%
Copper 303%

optimal foods for you

The foods listed below will provide Scott 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
beef brains 71.4 1.51 22%
headcheese -252.3 1.57 20%
liver sausage 37.2 3.31 13%
lamb brains 66.7 1.54 27%
sweetbread -341.9 3.18 12%
cream cheese -269.8 3.50 11%
liverwurst -40.9 3.26 16%
ham -8.1 1.49 29%
lamb liver 1648.9 1.68 48%
liver pate -222.0 3.19 16%
feta cheese -170.0 2.64 22%
goat cheese -276.8 2.64 21%
camembert -206.4 3.00 21%
frankfurter -631.3 2.90 17%
turkey -103.9 2.21 28%
greek yogurt -3.8 0.97 37%
pork sausage -233.8 3.25 20%
brie -244.2 3.34 19%
whole egg -520.8 1.43 30%
beef sausage -537.4 3.32 18%
knackwurst -877.6 3.07 16%
meatballs -748.2 2.86 19%
salami -319.4 3.78 18%
pork stomach, cooked -394.4 1.57 32%
beef tripe -281.6 0.94 38%
blue cheese -251.8 3.53 21%
egg yolk -946.0 2.75 18%
muenster cheese -312.9 3.68 21%
ground beef, 80/20 -2.1 2.70 31%
monterey cheese -297.6 3.73 21%
sandwich spread, pork -253.3 2.35 30%
Poultry salad sandwich spread -213.8 2.00 33%
bratwurst -932.3 3.33 16%
scrapple, pork -116.9 2.13 34%
lamb kidney 817.5 1.12 52%
ricotta -982.0 1.74 27%
veal liver 1488.8 1.92 55%
colby -313.8 3.94 21%
sour cream (light) -1260.2 1.36 26%
swiss cheese -259.4 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 72.5 3.05 14%
fish roe 1668.4 1.43 47%
caviar 292.6 2.64 33%
sardine 174.1 2.08 38%
herring 13.2 2.17 36%
salmon 976.5 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 64.2 0.17 7%
olives -13.2 1.45 3%
alfalfa 82.1 0.23 19%
avocado -239.3 1.60 8%
escarole 291.1 0.19 24%
chicory greens 112.1 0.23 23%
blackberries 150.4 0.43 27%
coriander 18.2 0.23 30%
raspberries 40.5 0.52 30%
corn bran -528.8 2.24 12%
collards 487.8 0.33 37%
banana pepper 328.6 0.27 36%
beet greens 132.5 0.22 35%
jalapeno peppers 312.0 0.27 37%
mustard greens 254.4 0.27 36%
eggplant 77.8 0.25 35%
wheat bran 1388.9 2.16 38%
red peppers 395.3 0.31 40%
turnip greens 693.7 0.29 44%
sauerkraut 174.7 0.19 39%
zucchini 253.2 0.17 40%
edamame 844.8 1.21 41%
cucumber 105.5 0.12 40%
pickles 105.5 0.12 40%
spinach 864.9 0.23 49%
sunflower seeds 856.9 5.46 15%
chayote 132.5 0.24 41%
tofu -52.1 0.83 34%
radishes 89.1 0.16 43%
summer squash 235.2 0.19 45%
parsley 389.0 0.36 48%
brussel sprouts 503.6 0.42 50%
flax seed -14.7 5.34 12%
coconut meat -1146.2 3.54 10%
arugula 38.1 0.25 45%
artichokes 444.7 0.47 49%
asparagus 322.5 0.22 50%
celery 218.3 0.18 50%
broccoli 323.7 0.35 50%
cauliflower 246.5 0.25 50%
okra 196.3 0.22 50%
lettuce 83.7 0.15 50%
strawberries 93.1 0.32 49%
coconut milk -2205.2 2.30 9%
chives 14.9 0.30 48%
turnips 129.6 0.21 51%
soybeans (sprouted) 338.1 0.81 49%
chard 126.9 0.19 51%
chinese cabbage 335.9 0.12 54%

macronutrients

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

macro targets

While Scott’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) 90 220
fat (g) 25 110
carbs (g) 0 70
energy (calories) 1650

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 Scott’s food log based on the harder to find 50% of the essential nutrients. Scott’s most nutrient dense day is May 14 2019 while his least nutrient-dense day is August 07 2019.

best and worst days

Scott’s food diary for the best and worst days are shown below for comparison. Scott 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)
3 egg & 120 g beef, no olive breakfast 559
Green salad w spinach 94
Avocado, Black Skin, California Type 57
Salmon salad - competition 218
Broccoli, Cooked From Fresh 30
Beef Steak, Flank, No Visible Fat Eaten 160
Lamb liver pate 145
Tea, Brewed, Unsweetened 9
Tea, Brewed, Decaf, Unsweetened 5
Almonds, Dry Roasted, Salted 299
Yogurt, Plain, Whole Milk 34

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