Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sandra get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Sandra’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
6.4
Zinc : Copper
13.4
Potassium : Sodium
0.8
Calcium : Magnesium
4.8
Iron : Copper
14.4
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sandra’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: inflammation, headaches, sleep apnea.

nutrient % DRI prioritize
Vitamin D 4%
Folate 15%
Vitamin E 16%
Iron 17%
Magnesium 21%
Manganese 22%
Copper 24%
Calcium 25%
Phosphorus 31%
Thiamin (B1) 32%
Vitamin C 32%
Potassium 35%
Zinc 36%
Omega-3 57%
Cystine 64%
Vitamin B12 42%
Vitamin B6 42%
Vitamin B3 (Niacin) 49%
Vitamin B2 (Riboflavin) 80%
Vitamin A 198%
Selenium 54%

optimal foods for you

The foods listed below will provide Sandra with the nutrients that she is currently not getting in large amounts while also aligning with her 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
beef brains 241.9 1.51 22%
liver sausage 144.4 3.31 13%
headcheese -299.8 1.57 20%
lamb brains 215.4 1.54 27%
sweetbread -427.1 3.18 12%
whole egg 233.9 1.43 30%
cream cheese -339.7 3.50 11%
liverwurst -19.3 3.26 16%
ham 1.5 1.49 29%
liver pate -262.0 3.19 16%
lamb liver 2081.0 1.68 48%
feta cheese -149.9 2.64 22%
goat cheese -360.7 2.64 21%
camembert -215.2 3.00 21%
frankfurter -766.6 2.90 17%
egg yolk -714.5 2.75 18%
turkey -98.5 2.21 28%
pork sausage -262.3 3.25 20%
brie -270.5 3.34 19%
greek yogurt -2.1 0.97 37%
pork stomach, cooked -229.2 1.57 32%
knackwurst -957.8 3.07 16%
meatballs -764.6 2.86 19%
bratwurst -749.8 3.33 16%
beef tripe -216.9 0.94 38%
beef sausage -665.6 3.32 18%
sour cream (light) -1180.6 1.36 26%
salami -354.4 3.78 18%
ricotta -912.1 1.74 27%
blue cheese -272.7 3.53 21%
muenster cheese -301.7 3.68 21%
monterey cheese -290.8 3.73 21%
lamb (lean) 504.5 1.44 43%
turkey liver 1222.3 1.89 47%
ground beef, 80/20 -1.5 2.70 31%
sandwich spread, pork -308.2 2.35 30%
Poultry salad sandwich spread -238.3 2.00 33%
lamb kidney 1162.8 1.12 52%
bologna -1902.7 3.10 11%
veal liver 2034.9 1.92 55%
swiss cheese -189.2 3.93 22%
scrapple, pork -120.7 2.13 34%
colby -319.9 3.94 21%
edam cheese -376.6 3.57 23%
pork loin 395.1 1.93 41%
ground turkey -326.1 2.58 30%
sour cream -2636.6 1.98 13%
roast ham 218.9 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3644.7 1.43 47%
mackerel 174.2 3.05 14%
sardine 756.5 2.08 38%
caviar 481.4 2.64 33%
salmon 1670.6 1.56 52%
herring 139.9 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 47.0 0.17 7%
olives -14.4 1.45 3%
alfalfa 62.3 0.23 19%
chicory greens 92.5 0.23 23%
escarole 191.2 0.19 24%
avocado -892.9 1.60 8%
blackberries 94.2 0.43 27%
coriander 15.1 0.23 30%
corn bran -586.4 2.24 12%
raspberries -12.6 0.52 30%
banana pepper 294.2 0.27 36%
beet greens 122.2 0.22 35%
collards 369.7 0.33 37%
eggplant 40.3 0.25 35%
mustard greens 218.1 0.27 36%
jalapeno peppers 177.7 0.27 37%
wheat bran 1593.5 2.16 38%
sauerkraut 102.8 0.19 39%
red peppers 336.4 0.31 40%
zucchini 233.3 0.17 40%
pickles 92.8 0.12 40%
cucumber 92.8 0.12 40%
tofu -46.9 0.83 34%
turnip greens 607.1 0.29 44%
chayote 91.5 0.24 41%
spinach 863.3 0.23 49%
edamame 692.1 1.21 41%
radishes 74.4 0.16 43%
summer squash 196.9 0.19 45%
arugula 30.5 0.25 45%
sunflower seeds 384.4 5.46 15%
parsley 294.1 0.36 48%
coconut meat -1596.8 3.54 10%
asparagus 339.4 0.22 50%
artichokes 349.1 0.47 49%
celery 164.4 0.18 50%
brussel sprouts 297.2 0.42 50%
okra 192.5 0.22 50%
lettuce 67.9 0.15 50%
cauliflower 186.2 0.25 50%
chives 12.1 0.30 48%

macronutrients

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

macro targets

While Sandra’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) 80 185
fat (g) 20 75
carbs (g) 0 60
energy (calories) 1250

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 Sandra’s food log based on the harder to find 50% of the essential nutrients. Sandra’s most nutrient dense day is January 21 2020 while her least nutrient-dense day is January 15 2020.

best and worst days

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