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
2.3
Zinc : Copper
10.1
Potassium : Sodium
0.7
Calcium : Magnesium
2.3
Iron : Copper
8.9
Calcium : Phosphorus
0.8

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
Iron 48%
Potassium 51%
Calcium 61%
Phosphorus 64%
Panto Acid (B5) 65%
Sodium 65%
Vitamin E 66%
Manganese 67%
Magnesium 71%
Thiamin (B1) 71%
Valine 75%
Niacin (B3) 77%
Leucine 81%
Cystine 139%
Vitamin B-12 121%
Folate 112%
Vitamin B-6 92%
Riboflavin (B2) 134%
Vitamin D 139%
Vitamin A 264%
Selenium 129%
Copper 122%
Zinc 151%

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
liver sausage 537.1 3.31 13%
beef brains 32.1 1.51 22%
headcheese -289.5 1.57 20%
whole egg 580.8 1.43 30%
lamb brains 67.3 1.54 27%
cream cheese -488.3 3.50 11%
liverwurst -45.0 3.26 16%
sweetbread -1015.2 3.18 12%
ham -0.1 1.49 29%
liver pate -335.6 3.19 16%
feta cheese -172.2 2.64 22%
goat cheese -357.7 2.64 21%
lamb (lean) 1817.0 1.44 43%
camembert -228.0 3.00 21%
frankfurter -1026.4 2.90 17%
turkey -102.4 2.21 28%
brie -301.3 3.34 19%
sour cream (light) -1251.9 1.36 26%
meatballs -871.5 2.86 19%
bratwurst -814.9 3.33 16%
egg yolk -1089.9 2.75 18%
pork sausage -372.8 3.25 20%
bologna -1926.7 3.10 11%
greek yogurt -2.3 0.97 37%
lamb liver 2471.5 1.68 48%
pork stomach, cooked -233.7 1.57 32%
ricotta -982.9 1.74 27%
knackwurst -1353.7 3.07 16%
beef sausage -823.2 3.32 18%
beef tripe -233.7 0.94 38%
salami -496.9 3.78 18%
blue cheese -292.6 3.53 21%
muenster cheese -339.7 3.68 21%
monterey cheese -315.7 3.73 21%
pork loin 1014.3 1.93 41%
turkey 2379.7 1.89 50%
Poultry salad sandwich spread -303.0 2.00 33%
sandwich spread, pork -437.1 2.35 30%
ground beef, 80/20 0.1 2.70 31%
swiss cheese -192.5 3.93 22%
edam cheese -376.8 3.57 23%
colby -361.1 3.94 21%
beef rib eye steak -23.0 2.48 33%
lamb kidney 1684.6 1.12 52%
scrapple, pork -116.7 2.13 34%
ground turkey -335.7 2.58 30%
ground beef -464.6 2.48 30%
pork ribs 602.6 2.16 39%
gouda cheese -389.1 3.56 24%
pork ribs -1368.8 3.61 18%
t-bone steak -753.1 2.94 26%
roast ham 389.1 1.78 41%
lamb leg -355.2 2.58 31%
sour cream -3867.6 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3930.3 1.43 47%
mackerel 58.4 3.05 14%
sardine 619.6 2.08 38%
caviar 513.7 2.64 33%
herring 99.3 2.17 36%
salmon 1933.1 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 58.0 0.17 7%
olives -15.9 1.45 3%
alfalfa 98.6 0.23 19%
chicory greens 101.9 0.23 23%
escarole 238.3 0.19 24%
avocado -1725.1 1.60 8%
blackberries 98.9 0.43 27%
corn bran -557.9 2.24 12%
coriander 17.5 0.23 30%
raspberries -11.4 0.52 30%
beet greens 128.9 0.22 35%
eggplant 21.5 0.25 35%
banana pepper 252.2 0.27 36%
mustard greens 224.5 0.27 36%
collards 369.0 0.33 37%
jalapeno peppers 208.5 0.27 37%
tofu 145.3 0.83 34%
sauerkraut 100.6 0.19 39%
cucumber 84.0 0.12 40%
pickles 84.0 0.12 40%
zucchini 174.7 0.17 40%
wheat bran 1811.0 2.16 38%
red peppers 195.2 0.31 40%
turnip greens 787.5 0.29 44%
chayote 59.9 0.24 41%
radishes 53.0 0.16 43%
spinach 1031.9 0.23 49%
summer squash 132.4 0.19 45%
arugula 37.3 0.25 45%
edamame 339.7 1.21 41%
coconut meat -2325.3 3.54 10%
parsley 308.5 0.36 48%
asparagus 382.0 0.22 50%
artichokes 411.3 0.47 49%
celery 154.1 0.18 50%
lettuce 77.9 0.15 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) 70 180
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1350

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 March 11 2019 while her least nutrient-dense day is May 19 2019.

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