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%
Manganese 13%
Iron 17%
Folate 19%
Magnesium 21%
Vitamin E 25%
Copper 27%
Phosphorus 31%
Thiamin (B1) 32%
Potassium 35%
Calcium 38%
Sodium 40%
Vitamin B12 42%
Cystine 64%
Vitamin B-6 46%
Niacin (B3) 49%
Riboflavin (B2) 88%
Vitamin C 81%
Vitamin A 152%
Selenium 54%
Zinc 45%

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 -8.6 1.51 22%
liver sausage 205.8 3.31 13%
headcheese -284.7 1.57 20%
sweetbread -471.5 3.18 12%
lamb brains -9.8 1.54 27%
cream cheese -342.0 3.50 11%
whole egg 168.9 1.43 30%
liverwurst 0.6 3.26 16%
ham 6.4 1.49 29%
liver pate -242.6 3.19 16%
feta cheese -140.1 2.64 22%
goat cheese -344.4 2.64 21%
camembert -204.1 3.00 21%
frankfurter -733.7 2.90 17%
lamb liver 1795.1 1.68 48%
turkey -95.3 2.21 28%
pork sausage -268.6 3.25 20%
brie -258.1 3.34 19%
greek yogurt -2.1 0.97 37%
knackwurst -909.6 3.07 16%
pork stomach, cooked -208.9 1.57 32%
egg yolk -846.8 2.75 18%
bratwurst -688.8 3.33 16%
meatballs -802.9 2.86 19%
sour cream (light) -1111.5 1.36 26%
beef tripe -203.8 0.94 38%
beef sausage -647.3 3.32 18%
ricotta -865.1 1.74 27%
salami -365.3 3.78 18%
lamb (lean) 642.0 1.44 43%
blue cheese -259.6 3.53 21%
muenster cheese -287.2 3.68 21%
monterey cheese -277.0 3.73 21%
bologna -1809.4 3.10 11%
turkey liver 1205.9 1.89 47%
sandwich spread, pork -293.7 2.35 30%
Poultry salad sandwich spread -226.1 2.00 33%
ground beef, 80/20 -1.4 2.70 31%
veal liver 2053.7 1.92 55%
swiss cheese -188.9 3.93 22%
colby -305.3 3.94 21%
scrapple, pork -112.9 2.13 34%
pork loin 438.3 1.93 41%
edam cheese -354.6 3.57 23%
roast ham 271.3 1.78 41%
lamb kidney 1008.7 1.12 52%
sour cream -2652.9 1.98 13%
beef rib eye steak -206.8 2.48 33%
gouda cheese -366.0 3.56 24%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2949.8 1.43 47%
mackerel 72.2 3.05 14%
caviar 324.9 2.64 33%
sardine 385.6 2.08 38%
herring 68.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 47.8 0.17 7%
olives -13.5 1.45 3%
alfalfa 64.2 0.23 19%
escarole 195.5 0.19 24%
chicory greens 93.8 0.23 23%
avocado -953.0 1.60 8%
blackberries 106.1 0.43 27%
coriander 15.3 0.23 30%
corn bran -548.9 2.24 12%
raspberries -0.4 0.52 30%
banana pepper 301.1 0.27 36%
beet greens 123.9 0.22 35%
collards 382.9 0.33 37%
eggplant 44.4 0.25 35%
mustard greens 221.5 0.27 36%
jalapeno peppers 185.4 0.27 37%
wheat bran 1628.0 2.16 38%
sauerkraut 107.8 0.19 39%
red peppers 345.0 0.31 40%
cucumber 96.9 0.12 40%
pickles 96.9 0.12 40%
zucchini 191.2 0.17 40%
tofu -29.1 0.83 34%
turnip greens 617.9 0.29 44%
chayote 99.0 0.24 41%
spinach 872.9 0.23 49%
radishes 77.9 0.16 43%
summer squash 169.0 0.19 45%
edamame 410.7 1.21 41%
sunflower seeds 543.1 5.46 15%
arugula 31.1 0.25 45%
coconut meat -1534.5 3.54 10%
parsley 299.0 0.36 48%
asparagus 344.1 0.22 50%
artichokes 365.3 0.47 49%
celery 170.2 0.18 50%
brussel sprouts 311.8 0.42 50%
okra 196.4 0.22 50%
lettuce 69.1 0.15 50%
cauliflower 182.5 0.25 50%
chives 12.3 0.30 48%
broccoli 257.7 0.35 50%

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 19 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