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
2.8
Zinc : Copper
8.9
Potassium : Sodium
1.3
Calcium : Magnesium
2.3
Iron : Copper
7.3
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
Thiamin (B1) 56%
Magnesium 70%
Sodium 72%
Calcium 80%
Vitamin D 95%
Potassium 96%
Manganese 112%
Folate 129%
Vitamin E 140%
Panto Acid (B5) 149%
Phosphorus 167%
Omega-3 176%
Zinc 191%
Vitamin B-6 203%
Niacin (B3) 199%
Vitamin C 419%
Copper 323%

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
headcheese -200.0 1.57 20%
beef brains -141.0 1.51 22%
sweetbread -212.1 3.18 12%
cream cheese -222.9 3.50 11%
lamb brains -96.7 1.54 27%
liver sausage -305.7 3.31 13%
ham 10.4 1.49 29%
liverwurst -174.2 3.26 16%
liver pate -212.6 3.19 16%
feta cheese -123.9 2.64 22%
goat cheese -218.0 2.64 21%
camembert -152.7 3.00 21%
frankfurter -502.3 2.90 17%
turkey -75.4 2.21 28%
pork sausage -181.5 3.25 20%
greek yogurt -2.9 0.97 37%
brie -184.1 3.34 19%
knackwurst -642.2 3.07 16%
lamb liver 973.3 1.68 48%
beef sausage -415.3 3.32 18%
whole egg -462.5 1.43 30%
salami -248.0 3.78 18%
pork stomach, cooked -294.4 1.57 32%
meatballs -624.3 2.86 19%
beef tripe -218.0 0.94 38%
blue cheese -187.0 3.53 21%
bratwurst -628.5 3.33 16%
muenster cheese -243.0 3.68 21%
monterey cheese -232.0 3.73 21%
sandwich spread, pork -186.2 2.35 30%
ground beef, 80/20 -1.5 2.70 31%
sour cream (light) -915.6 1.36 26%
Poultry salad sandwich spread -156.5 2.00 33%
egg yolk -857.2 2.75 18%
ricotta -763.0 1.74 27%
scrapple, pork -95.3 2.13 34%
colby -245.1 3.94 21%
swiss cheese -207.7 3.93 22%
bologna -1338.2 3.10 11%
sour cream -1719.0 1.98 13%
roast ham 109.3 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 7.9 3.05 14%
fish roe 1225.8 1.43 47%
caviar 61.0 2.64 33%
herring -35.2 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 46.0 0.17 7%
olives -9.3 1.45 3%
avocado -66.2 1.60 8%
alfalfa 70.9 0.23 19%
escarole 204.3 0.19 24%
chicory greens 83.8 0.23 23%
blackberries 164.9 0.43 27%
sunflower seeds 1491.7 5.46 15%
coriander 13.1 0.23 30%
raspberries 70.5 0.52 30%
corn bran -418.2 2.24 12%
banana pepper 330.4 0.27 36%
wheat bran 1256.1 2.16 38%
eggplant 91.1 0.25 35%
beet greens 88.8 0.22 35%
mustard greens 167.2 0.27 36%
jalapeno peppers 210.6 0.27 37%
collards 209.2 0.33 37%
red peppers 337.2 0.31 40%
flax seed 603.0 5.34 12%
sauerkraut 134.4 0.19 39%
zucchini 204.6 0.17 40%
cucumber 94.4 0.12 40%
pickles 94.4 0.12 40%
chayote 156.5 0.24 41%
turnip greens 406.3 0.29 44%
tofu -40.4 0.83 34%
edamame 568.8 1.21 41%
spinach 610.8 0.23 49%
radishes 93.1 0.16 43%
summer squash 201.5 0.19 45%
coconut meat -895.3 3.54 10%
artichokes 437.6 0.47 49%
parsley 258.2 0.36 48%
arugula 24.2 0.25 45%
brussel sprouts 382.6 0.42 50%
asparagus 269.4 0.22 50%
pumpkin seeds 502.8 5.59 19%
celery 183.9 0.18 50%
coconut milk -1702.7 2.30 9%
cauliflower 242.2 0.25 50%
okra 188.6 0.22 50%
broccoli 260.3 0.35 50%
strawberries 122.3 0.32 49%
soybeans (sprouted) 347.2 0.81 49%
lettuce 52.4 0.15 50%
chives 9.7 0.30 48%
almonds 303.2 6.07 15%
turnips 107.3 0.21 51%
chard 83.7 0.19 51%
portabella mushrooms 384.2 0.29 55%

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 May 16 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