Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide she 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
6.9
Zinc : Copper
11.9
Potassium : Sodium
1.3
Calcium : Magnesium
3.1
Iron : Copper
12.2
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 40%
Vitamin D 41%
Thiamin (B1) 46%
Iron 49%
Potassium 58%
Manganese 59%
Magnesium 70%
Folate 73%
Calcium 79%
Copper 92%
Phosphorus 94%
Panto Acid (B5) 96%
Vitamin C 101%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of diabetes management . 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
liver sausage -0.4 3.31 13%
egg yolk 0.4 2.75 18%
bologna -1.7 3.10 11%
sweetbread -1.8 3.18 12%
lamb -1.9 6.39 5%
liverwurst -0.8 3.26 16%
beef brains -0.7 1.51 22%
lamb brains 0.1 1.54 27%
whole egg 0.6 1.43 30%
bacon -2.3 4.17 11%
headcheese -1.5 1.57 20%
bratwurst -1.6 3.33 16%
kielbasa -1.9 3.25 15%
liver pate -1.7 3.19 16%
ham 0.3 1.49 29%
knackwurst -2.0 3.07 16%
meatballs -1.6 2.86 19%
blood sausage -2.3 3.79 14%
pork ribs -1.5 3.61 18%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 1.1 3.05 14%
caviar 3.1 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 10.4 0.17 7%
chicory greens 11.0 0.23 23%
coriander 11.0 0.23 30%
escarole 8.7 0.19 24%
alfalfa 6.8 0.23 19%
beet greens 8.9 0.22 35%
zucchini 8.9 0.17 40%
arugula 9.8 0.25 45%
banana pepper 7.1 0.27 36%
spinach 9.8 0.23 49%
chives 9.7 0.30 48%
mustard greens 7.1 0.27 36%
parsley 9.3 0.36 48%
lettuce 9.4 0.15 50%
avocado 0.5 1.60 8%
cauliflower 9.2 0.25 50%
summer squash 7.9 0.19 45%
okra 8.9 0.22 50%
radishes 7.2 0.16 43%
broccoli 8.8 0.35 50%
sauerkraut 6.1 0.19 39%
pickles 6.1 0.12 40%
cucumber 6.1 0.12 40%
asparagus 8.3 0.22 50%
chinese cabbage 9.1 0.12 54%
eggplant 4.8 0.25 35%
blackberries 3.2 0.43 27%
red peppers 5.9 0.31 40%
chard 8.2 0.19 51%
turnip greens 6.7 0.29 44%
jalapeno peppers 5.0 0.27 37%
olives -2.3 1.45 3%
watercress 10.9 0.11 65%
wheat bran 5.8 2.16 38%
celery 7.4 0.18 50%
chayote 5.2 0.24 41%
flax seed 1.0 5.34 12%
raspberries 2.6 0.52 30%
collards 3.9 0.33 37%
brussel sprouts 6.8 0.42 50%
yeast extract spread 9.4 1.85 59%
coconut milk -1.7 2.30 9%
sunflower seeds 0.8 5.46 15%
corn bran -1.6 2.24 12%
coconut cream -2.0 3.30 8%
cabbage 7.0 0.23 55%
artichokes 5.6 0.47 49%
hazelnuts -0.3 6.29 10%
pili nuts -0.7 7.19 7%
coconut meat -1.9 3.54 10%
sesame seeds -0.6 6.31 10%
brazil nuts -0.6 6.59 9%
pumpkin seeds 1.0 5.59 19%
macadamia nuts -1.4 7.18 6%
pecans -1.5 6.91 6%
edamame 3.3 1.21 41%
pine nuts -0.7 6.73 11%
portabella mushrooms 5.6 0.29 55%
walnuts -0.9 6.19 13%
strawberries 3.9 0.32 49%
tofu 0.9 0.83 34%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 55 95
fat (g) 10 90
carbs (g) 0 25
energy (calories) 1200

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

Her food diary indicates she is eating 1177 calories per day with an insulin load of 102g/day and with 35% 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 her 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
35% 102 48

daily nutrient score

The chart below shows a comparison of the nutrient density of her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is September 03 2018 while her least nutrient-dense day is September 08 2018.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Boom Chicka Pop, Sea Salt Popcorn, Prepopped 72
Arrowhead Mills, Puffed Kamut Cereal 216
Kalahari Biltong, Air-Dried Sliced Beef, Garlic 12
Enlightened, Roasted Broad Bean Crisps, Sriracha 10
Apple, Fresh, With Skin 77
Hummus 40
Spinach, Raw 7
Carrots, Baby, Raw 4
Canola Oil 120
Tomato Raw, Includes Cherry, Grape, Roma 16
Mushrooms, Raw 3
Chicken Thigh, Skin Removed Before Cooking 245
Cumin, Ground 4
Paprika 3
Red Pepper, Cayenne, Ground 3
Cinnamon, Ground 3
Turmeric, Ground 5
Ginger, Ground 3
Turkey lunchmeat, from processed breast 218
Eggs, Cooked 78

Worst Day

food name energy (kcal)
Eggs, Cooked 233
Banana, Fresh 121

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes