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
2.2
Zinc : Copper
10.2
Potassium : Sodium
1.1
Calcium : Magnesium
2.5
Iron : Copper
8.6
Calcium : Phosphorus
0.9

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 38%
Sodium 42%
Manganese 46%
Phosphorus 46%
Potassium 48%
Thiamin (B1) 50%
Valine 50%
Leucine 51%
Calcium 52%
Magnesium 55%
Niacin (B3) 56%
Isoleucine 58%
Vitamin E 58%
Cystine 87%
Vitamin B-12 96%
Folate 78%
Vitamin B-6 70%
Riboflavin (B2) 97%
Vitamin D 136%
Vitamin A 269%
Selenium 76%
Copper 100%
Zinc 125%

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 434.3 3.31 13%
beef brains 4.9 1.51 22%
headcheese -289.5 1.57 20%
whole egg 561.2 1.43 30%
lamb brains 18.1 1.54 27%
cream cheese -534.4 3.50 11%
liverwurst -126.9 3.26 16%
lamb (lean) 2414.3 1.44 43%
ham -2.1 1.49 29%
sweetbread -1167.7 3.18 12%
liver pate -395.0 3.19 16%
feta cheese -181.3 2.64 22%
goat cheese -371.4 2.64 21%
camembert -237.7 3.00 21%
frankfurter -1096.8 2.90 17%
sour cream (light) -1251.9 1.36 26%
bologna -1926.7 3.10 11%
meatballs -852.9 2.86 19%
bratwurst -764.1 3.33 16%
turkey -102.4 2.21 28%
brie -307.2 3.34 19%
pork sausage -402.5 3.25 20%
ricotta -968.0 1.74 27%
pork stomach, cooked -226.7 1.57 32%
greek yogurt -2.2 0.97 37%
knackwurst -1436.6 3.07 16%
turkey 3235.1 1.89 50%
beef sausage -854.7 3.32 18%
beef tripe -217.2 0.94 38%
lamb liver 2393.3 1.68 48%
egg yolk -1617.7 2.75 18%
salami -526.2 3.78 18%
pork loin 1315.3 1.93 41%
blue cheese -306.3 3.53 21%
muenster cheese -338.7 3.68 21%
monterey cheese -293.6 3.73 21%
Poultry salad sandwich spread -308.8 2.00 33%
beef rib eye steak 70.5 2.48 33%
ground beef, 80/20 1.0 2.70 31%
sandwich spread, pork -480.7 2.35 30%
edam cheese -357.3 3.57 23%
colby -345.3 3.94 21%
swiss cheese -176.5 3.93 22%
ground turkey -302.5 2.58 30%
pork ribs 795.4 2.16 39%
ground beef -409.6 2.48 30%
scrapple, pork -116.7 2.13 34%
roast beef 485.1 2.19 38%
gouda cheese -370.5 3.56 24%
lamb leg -255.3 2.58 31%
pork ribs -1424.7 3.61 18%
t-bone steak -747.7 2.94 26%
roast ham 490.0 1.78 41%
rotisserie chicken back -669.0 2.12 32%
gruyere cheese -206.1 4.13 22%
rib eye fillet 1333.0 1.99 45%
limburger cheese -1707.4 3.27 19%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4390.0 1.43 47%
mackerel 58.4 3.05 14%
sardine 745.2 2.08 38%
caviar 475.8 2.64 33%
salmon 2250.9 1.56 52%
herring 118.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 51.6 0.17 7%
olives -14.8 1.45 3%
alfalfa 95.4 0.23 19%
chicory greens 91.4 0.23 23%
escarole 197.6 0.19 24%
blackberries 92.4 0.43 27%
corn bran -540.5 2.24 12%
avocado -2173.9 1.60 8%
coriander 16.3 0.23 30%
raspberries -17.8 0.52 30%
beet greens 121.2 0.22 35%
eggplant 0.6 0.25 35%
banana pepper 241.9 0.27 36%
mustard greens 221.4 0.27 36%
collards 336.7 0.33 37%
jalapeno peppers 152.1 0.27 37%
tofu 178.0 0.83 34%
sauerkraut 78.6 0.19 39%
pickles 55.0 0.12 40%
cucumber 55.0 0.12 40%
zucchini 155.0 0.17 40%
turnip greens 832.2 0.29 44%
red peppers 138.5 0.31 40%
chayote 4.6 0.24 41%
wheat bran 1672.7 2.16 38%
radishes 32.9 0.16 43%
spinach 1070.7 0.23 49%
summer squash 108.7 0.19 45%
arugula 35.1 0.25 45%
edamame 270.3 1.21 41%
coconut meat -2600.5 3.54 10%
parsley 295.5 0.36 48%
asparagus 374.1 0.22 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) 80 190
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 October 03 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