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
5.2
Zinc : Copper
25.3
Potassium : Sodium
0.6
Calcium : Magnesium
3.1
Iron : Copper
10.3
Calcium : Phosphorus
0.8

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, depression, fatigue.

nutrient % DRI prioritize
Histidine 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Methionine 0%
Phenylalanine 0%
Threonine 0%
Tryptophan 0%
Tyrosine 0%
Valine 0%
Cystine 3%
Omega-3 18%
Potassium 37%
Folate 100%
Vitamin B5 (Pantothenic acid) 304%
Vitamin B3 (Niacin) 197%
Vitamin B1 (Thiamin) 487%
Vitamin C 413%
Vitamin D 114%
Vitamin E 175%
Vitamin A 344%
Selenium 157%
Copper 73%
Zinc 119%
Magnesium 46%

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 44939.3 1.89 50%
beef brains 166.6 1.51 22%
headcheese -264.5 1.57 20%
lamb (lean) 6201.5 1.44 43%
liver sausage -102.5 3.31 13%
whole egg 1233.0 1.43 30%
lamb brains 387.6 1.54 27%
bologna -1585.3 3.10 11%
cream cheese -854.4 3.50 11%
sour cream (light) -1097.6 1.36 26%
ham 11.5 1.49 29%
bratwurst -344.4 3.33 16%
sweetbread -2062.0 3.18 12%
meatballs -631.6 2.86 19%
liverwurst -599.8 3.26 16%
pork loin 4153.6 1.93 41%
liver pate -821.7 3.19 16%
goat cheese -469.6 2.64 21%
feta cheese -317.7 2.64 22%
camembert -232.0 3.00 21%
ricotta -998.0 1.74 27%
frankfurter -1732.2 2.90 17%
brie -318.5 3.34 19%
turkey -77.9 2.21 28%
pork stomach, cooked -140.3 1.57 32%
pork sausage -585.0 3.25 20%
knackwurst -2298.6 3.07 16%
beef sausage -1208.3 3.32 18%
greek yogurt -2.5 0.97 37%
chicken 1799.3 2.19 36%
beef tripe -198.3 0.94 38%
pork chops 6218.7 1.74 54%
pork ribs 2628.3 2.16 39%
salami -652.6 3.78 18%
rib eye fillet 3815.8 1.99 45%
roast beef 2012.0 2.19 38%
blue cheese -346.3 3.53 21%
beef rib eye steak 912.2 2.48 33%
ground turkey 366.2 2.58 30%
muenster cheese -410.7 3.68 21%
monterey cheese -362.7 3.73 21%
egg yolk -3028.4 2.75 18%
rotisserie chicken back -169.8 2.12 32%
limburger cheese -1969.4 3.27 19%
t-bone steak -485.0 2.94 26%
lamb leg 259.4 2.58 31%
pork ribs -1785.2 3.61 18%
edam cheese -294.0 3.57 23%
Poultry salad sandwich spread -402.3 2.00 33%
roast ham 1465.5 1.78 41%
roast pork 1865.7 1.99 41%
ground beef -326.1 2.48 30%
lamb sweetbread 1349.2 1.44 43%
swiss cheese -131.7 3.93 22%
colby -451.7 3.94 21%
lamb liver 3408.3 1.68 48%
sandwich spread, pork -783.1 2.35 30%
rotisserie chicken thigh w. skin -640.5 2.26 31%
gouda cheese -296.3 3.56 24%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 7954.1 1.43 47%
mackerel 160.4 3.05 14%
salmon 5488.7 1.56 52%
sardine 1665.5 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 35.4 0.17 7%
olives -12.2 1.45 3%
alfalfa 98.5 0.23 19%
chicory greens 66.3 0.23 23%
escarole 108.3 0.19 24%
corn bran -461.1 2.24 12%
blackberries 112.4 0.43 27%
coriander 13.5 0.23 30%
avocado -4154.5 1.60 8%
raspberries 9.6 0.52 30%
beet greens 71.0 0.22 35%
eggplant -98.7 0.25 35%
banana pepper 256.5 0.27 36%
mustard greens 178.1 0.27 36%
tofu 345.9 0.83 34%
collards -66.0 0.33 37%
jalapeno peppers -136.4 0.27 37%
sauerkraut -122.3 0.19 39%
pickles -100.0 0.12 40%
cucumber -100.0 0.12 40%
zucchini 92.6 0.17 40%
red peppers -69.4 0.31 40%
chayote -195.1 0.24 41%
turnip greens 891.9 0.29 44%
radishes -58.5 0.16 43%
summer squash 0.5 0.19 45%
arugula 25.7 0.25 45%
spinach 934.9 0.23 49%
edamame 427.8 1.21 41%
coconut meat -4666.9 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) 100 215
fat (g) 25 55
carbs (g) 0 40
energy (calories) 1050

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 August 05 2020 while his least nutrient-dense day is August 07 2020.

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)
Morning Coffee 6
Natural, Australian light tasty cheese 131
Coles, Vegan, 8 Vegetable Dim Sims 222
Chicken Breast, Skin Removed Before Cooking 260
Carrots, Cooked From Fresh 10
Pumpkin, Cooked from Fresh 9
Broccoli, Cooked From Fresh 9
Ham, Slice without Bone, Cured, No Visible Fat Eaten 122
Dairy Farmers, Skim Milk 84

Worst Day

food name energy (kcal)
Morning Coffee 6
Morning Coffee 6
Morning Coffee 6
Ham, Slice without Bone, Cured, No Visible Fat Eaten 73
Zucchini, Cooked from Fresh 3
Beef, Fillet Steak, Grilled, Lean 453
Carrots, Cooked From Fresh 12
Beets, Raw 21
Gravox, Pepper Finishing Sauce 32
Pumpkin, Cooked from Fresh 15
Broccoli, Cooked From Fresh 5
Well Naturally, Creamy Milk Bar 260
Dairy Farmers, Skim Milk 84

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