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
Calcium 41%
Magnesium 58%
Thiamin (B1) 59%
Vitamin E 78%
Folate 83%
Potassium 87%
Vitamin D 102%
Manganese 107%
Vitamin C 109%
Zinc 132%
Panto Acid (B5) 140%
Phosphorus 142%
Sodium 155%
Omega-3 200%
Vitamin K 261%
Vitamin B6 189%
Vitamin B3 (Niacin) 180%
Vitamin A 459%
Copper 270%

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 66.5 1.51 22%
headcheese -239.1 1.57 20%
lamb brains 100.9 1.54 27%
sweetbread -223.7 3.18 12%
liver sausage -163.0 3.31 13%
cream cheese -237.4 3.50 11%
lamb liver 1545.0 1.68 48%
liverwurst -60.8 3.26 16%
ham 0.4 1.49 29%
liver pate -232.8 3.19 16%
feta cheese -148.3 2.64 22%
goat cheese -255.2 2.64 21%
camembert -179.1 3.00 21%
frankfurter -566.9 2.90 17%
turkey -92.1 2.21 28%
greek yogurt -3.3 0.97 37%
pork sausage -201.6 3.25 20%
brie -214.6 3.34 19%
whole egg -492.8 1.43 30%
knackwurst -768.8 3.07 16%
beef sausage -483.0 3.32 18%
salami -274.2 3.78 18%
meatballs -668.4 2.86 19%
pork stomach, cooked -360.7 1.57 32%
beef tripe -258.7 0.94 38%
blue cheese -219.1 3.53 21%
muenster cheese -277.4 3.68 21%
ground beef, 80/20 -2.0 2.70 31%
monterey cheese -265.8 3.73 21%
sandwich spread, pork -223.8 2.35 30%
egg yolk -898.2 2.75 18%
Poultry salad sandwich spread -188.2 2.00 33%
bratwurst -788.1 3.33 16%
veal liver 1414.5 1.92 55%
ricotta -875.9 1.74 27%
scrapple, pork -108.9 2.13 34%
sour cream (light) -1082.7 1.36 26%
colby -280.2 3.94 21%
turkey liver 669.8 1.89 47%
swiss cheese -226.0 3.93 22%
sour cream -1847.5 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1810.9 1.43 47%
mackerel 92.6 3.05 14%
salmon 1084.1 1.56 52%
caviar 194.8 2.64 33%
sardine 176.0 2.08 38%
herring 23.8 2.17 36%
trout 462.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 59.3 0.17 7%
olives -11.4 1.45 3%
avocado -96.9 1.60 8%
alfalfa 72.2 0.23 19%
escarole 272.5 0.19 24%
chicory greens 106.1 0.23 23%
blackberries 150.1 0.43 27%
coriander 16.5 0.23 30%
raspberries 42.8 0.52 30%
collards 438.5 0.33 37%
banana pepper 325.1 0.27 36%
corn bran -516.1 2.24 12%
beet greens 117.4 0.22 35%
eggplant 81.7 0.25 35%
mustard greens 225.3 0.27 36%
jalapeno peppers 241.5 0.27 37%
sunflower seeds 1073.8 5.46 15%
wheat bran 1165.7 2.16 38%
red peppers 395.9 0.31 40%
edamame 811.0 1.21 41%
zucchini 246.4 0.17 40%
turnip greens 594.3 0.29 44%
sauerkraut 128.6 0.19 39%
pickles 99.7 0.12 40%
cucumber 99.7 0.12 40%
spinach 777.0 0.23 49%
chayote 139.7 0.24 41%
tofu -86.4 0.83 34%
radishes 84.4 0.16 43%
summer squash 226.1 0.19 45%
flax seed 109.6 5.34 12%
brussel sprouts 511.3 0.42 50%
parsley 343.8 0.36 48%
arugula 33.1 0.25 45%
artichokes 405.7 0.47 49%
coconut meat -1060.1 3.54 10%
asparagus 298.7 0.22 50%
celery 208.6 0.18 50%
broccoli 318.2 0.35 50%
cauliflower 243.6 0.25 50%
okra 197.4 0.22 50%
lettuce 73.8 0.15 50%
strawberries 96.0 0.32 49%
soybeans (sprouted) 330.9 0.81 49%
chives 13.4 0.30 48%
chard 112.0 0.19 51%
chinese cabbage 292.4 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