Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mario 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 Mario’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
3.3
Zinc : Copper
12.4
Potassium : Sodium
Calcium : Magnesium
0.0
Iron : Copper
11.6
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mario’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: asthma, fatigue.

nutrient % DRI prioritize
Calcium 0%
Histidine 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Methionine 0%
Phenylalanine 0%
Phosphorus 0%
Sodium 0%
Threonine 0%
Tryptophan 0%
Tyrosine 0%
Valine 0%
Cystine 285%
Vitamin B-12 376%
Folate 144%
Vitamin B-6 357%
Pantothenic acid (B5) 240%
Niacin (B3) 255%
Riboflavin (B2) 485%
Thiamin (B1) 453%
Vitamin D 57%
Vitamin E 52%
Vitamin A 327%
Selenium 258%
Copper 111%
Zinc 92%
Magnesium 56%

optimal foods for you

The foods listed below will provide Mario 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
turkey 47236.2 1.89 50%
lamb (lean) 6551.6 1.44 43%
headcheese -223.6 1.57 20%
beef brains 88.9 1.51 22%
liver sausage 553.9 3.31 13%
whole egg 1379.9 1.43 30%
lamb brains 325.6 1.54 27%
bologna -1451.7 3.10 11%
cream cheese -855.3 3.50 11%
sour cream (light) -1092.5 1.36 26%
ham 18.9 1.49 29%
bratwurst -269.2 3.33 16%
liverwurst -448.9 3.26 16%
pork loin 4317.0 1.93 41%
sweetbread -2123.1 3.18 12%
liver pate -761.6 3.19 16%
meatballs -665.0 2.86 19%
goat cheese -425.9 2.64 21%
feta cheese -267.9 2.64 22%
ricotta -930.5 1.74 27%
camembert -204.9 3.00 21%
frankfurter -1683.4 2.90 17%
brie -286.2 3.34 19%
turkey -72.2 2.21 28%
pork stomach, cooked -102.6 1.57 32%
pork sausage -595.9 3.25 20%
knackwurst -2241.2 3.07 16%
beef sausage -1174.2 3.32 18%
greek yogurt -1.8 0.97 37%
chicken 1860.9 2.19 36%
beef tripe -180.3 0.94 38%
pork chops 6375.9 1.74 54%
pork ribs 2735.9 2.16 39%
rib eye fillet 3969.9 1.99 45%
salami -659.1 3.78 18%
roast beef 2132.7 2.19 38%
beef rib eye steak 1033.6 2.48 33%
blue cheese -325.8 3.53 21%
muenster cheese -386.8 3.68 21%
egg yolk -2857.5 2.75 18%
ground turkey 345.4 2.58 30%
monterey cheese -337.0 3.73 21%
limburger cheese -1792.2 3.27 19%
t-bone steak -370.1 2.94 26%
rotisserie chicken back -108.0 2.12 32%
lamb leg 337.1 2.58 31%
pork ribs -1717.3 3.61 18%
lamb liver 3717.2 1.68 48%
edam cheese -256.1 3.57 23%
ground beef -239.4 2.48 30%
roast ham 1528.7 1.78 41%
Poultry salad sandwich spread -395.5 2.00 33%
roast pork 1885.3 1.99 41%
colby -428.1 3.94 21%
swiss cheese -116.0 3.93 22%
sandwich spread, pork -760.2 2.35 30%
rotisserie chicken thigh w. skin -588.9 2.26 31%
gouda cheese -256.1 3.56 24%
lamb sweetbread 1278.1 1.44 43%
flank, steak 442.6 2.63 33%
ground beef, 80/20 6.2 2.70 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 8015.6 1.43 47%
mackerel 94.0 3.05 14%
salmon 5229.6 1.56 52%
sardine 1431.0 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 29.4 0.17 7%
olives -11.6 1.45 3%
alfalfa 100.7 0.23 19%
chicory greens 56.1 0.23 23%
escarole 73.1 0.19 24%
corn bran -407.6 2.24 12%
blackberries 58.4 0.43 27%
coriander 12.5 0.23 30%
avocado -4378.9 1.60 8%
raspberries -29.3 0.52 30%
beet greens 64.4 0.22 35%
eggplant -128.3 0.25 35%
banana pepper 188.5 0.27 36%
mustard greens 136.6 0.27 36%
tofu 347.3 0.83 34%
collards -67.0 0.33 37%
jalapeno peppers -162.0 0.27 37%
sauerkraut -159.2 0.19 39%
cucumber -123.8 0.12 40%
pickles -123.8 0.12 40%
zucchini 27.8 0.17 40%
red peppers -143.5 0.31 40%
chayote -228.7 0.24 41%
turnip greens 810.0 0.29 44%
radishes -91.6 0.16 43%
summer squash -84.0 0.19 45%
spinach 967.5 0.23 49%
arugula 20.7 0.25 45%
coconut meat -4685.2 3.54 10%

macronutrients

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

macro targets

While Mario’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) 180 215
fat (g) 25 150
carbs (g) 0 75
energy (calories) 2350

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 Mario’s food log based on the harder to find 50% of the essential nutrients. Mario’s most nutrient dense day is January 15 2019 while his least nutrient-dense day is January 19 2019.

best and worst days

Mario’s food diary for the best and worst days are shown below for comparison. Mario 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)

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