Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Margaret get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management 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 Margaret’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Margaret with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
7.2
Zinc : Copper
8.2
Potassium : Sodium
1.0
Calcium : Magnesium
1.2
Iron : Copper
6.5
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Margaret’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Iron 24%
Calcium 29%
Manganese 33%
Sodium 33%
Potassium 36%
Phosphorus 43%
Folate 62%
Magnesium 66%
Copper 83%
Zinc 84%
Vitamin E 86%
Omega-3 100%
Valine 114%

optimal foods for you

The foods listed below will provide Margaret with the nutrients that she is currently not getting in large amounts while also aligning with her goal of therapeutic ketosis . 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
cream cheese -152.7 3.50 11%
lamb -1328.9 6.39 5%
liver sausage -64.5 3.31 13%
sweetbread -481.2 3.18 12%
bologna -751.3 3.10 11%
cream -2403.5 3.40 6%
liver pate -124.6 3.19 16%
liverwurst -119.5 3.26 16%
sour cream -1248.2 1.98 13%
blood sausage -731.3 3.79 14%
knackwurst -558.3 3.07 16%
frankfurter -391.3 2.90 17%
pepperoni -970.7 5.04 13%
bratwurst -483.1 3.33 16%
butter -3401.7 7.18 2%
beef sausage -290.2 3.32 18%
headcheese -109.2 1.57 20%
salami -185.5 3.78 18%
beef brains 212.4 1.51 22%
meatballs -258.6 2.86 19%
egg yolk -413.3 2.75 18%
brie -103.6 3.34 19%
pork sausage -135.4 3.25 20%
pork ribs -617.6 3.61 18%
camembert -86.6 3.00 21%
chorizo -676.4 4.55 17%
monterey cheese -121.7 3.73 21%
muenster cheese -135.8 3.68 21%
goat cheese -119.0 2.64 21%
limburger cheese -658.6 3.27 19%
cheddar cheese -210.1 4.10 20%
colby -134.7 3.94 21%
blue cheese -105.7 3.53 21%
lamb rib -611.1 3.61 19%
duck -950.8 3.37 18%
feta cheese -86.6 2.64 22%
swiss cheese -83.4 3.93 22%
gruyere cheese -103.3 4.13 22%
edam cheese -166.5 3.57 23%
lamb brains 182.2 1.54 27%
gouda cheese -171.9 3.56 24%
sour cream (light) -466.9 1.36 26%
kielbasa -2870.5 3.25 15%
ricotta -413.9 1.74 27%
t-bone steak -340.1 2.94 26%
turkey -50.0 2.21 28%
whole egg 108.5 1.43 30%
ham -26.2 1.49 29%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 62.1 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
olives -1.9 1.45 3%
endive 23.0 0.17 7%
avocado -228.0 1.60 8%
corn bran -261.6 2.24 12%
coconut meat -750.2 3.54 10%
hazelnuts -115.0 6.29 10%
coconut milk -1493.5 2.30 9%
sunflower seeds 532.9 5.46 15%
walnuts 104.8 6.19 13%
coconut cream -1913.0 3.30 8%
alfalfa 27.6 0.23 19%
almonds -124.9 6.07 15%
pecans -2180.6 6.91 6%
pili nuts -2177.3 7.19 7%
almond butter -323.8 6.14 16%
flax seed -1511.5 5.34 12%
pine nuts -1404.5 6.73 11%
brazil nuts -2048.4 6.59 9%
peanut butter -63.8 5.90 18%
chicory greens 40.5 0.23 23%
sesame seeds -2068.7 6.31 10%
macadamia nuts -2893.7 7.18 6%
escarole 107.4 0.19 24%
sesame butter -75.0 5.86 21%
pumpkin seeds -749.9 5.59 19%
butternuts -1225.3 6.12 17%
blackberries 102.1 0.43 27%
peanuts -1441.6 5.99 18%
coriander 7.2 0.23 30%
raspberries 43.4 0.52 30%
pistachio nuts -1075.0 5.69 22%

macronutrients

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

macro targets

While Margaret’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) 35 55
fat (g) 125 130
carbs (g) 0 35
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.

net carbs, insulin load, insulinogenic calories

Margaret’s food diary indicates she is eating 803 calories per day with an insulin load of 54g/day and with 27% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Margaret’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average optimiser 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Margaret 27% 54 31

daily nutrient score

The chart below shows a comparison of the nutrient density of Margaret’s food log based on the harder to find 50% of the essential nutrients. Margaret’s most nutrient dense day is January 11 2020 while her least nutrient-dense day is January 10 2020.

best and worst days

Margaret’s food diary for the best and worst days are shown below for comparison. Margaret 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)
BioAstin, Hawaiian Astaxanthin 10

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 7
Cream, Fluid, Heavy Whipping 204
Yupik Organic, Brazil nuts 130
Dark Chocolate Bar, 70%-85% Cacao 49
Alcoholic beverage, whiskey sour 362
Calamari, Squid, Breaded 334
Sweet and sour sauce, homemade 62
Tossed Salad, Plain, without Dressing 8
Blue Cheese, Dressing, Store Bought 111
French Fries, From a Restaurant Other than Fast Food 120
Bulletproof, Collagen Protein, Unflavored 45

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