Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Patty 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.

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 Patty’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Patty 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
4.7
Zinc : Copper
Potassium : Sodium
2.0
Calcium : Magnesium
0.0
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

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

nutrient % DRI prioritize
Calcium 0%
Copper 0%
Iron 0%
Manganese 0%
Phosphorus 0%
Selenium 0%
Zinc 0%
Vitamin D 3%
Vitamin E 14%
Sodium 15%
Omega-3 16%
Magnesium 20%
Folate 24%

optimal foods for you

The foods listed below will provide Patty with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
egg yolk 744.5 2.75 18%
lamb liver 579.5 1.68 48%
beef kidney 507.3 1.57 52%
beef liver 511.3 1.75 60%
veal liver 498.0 1.92 55%
lamb kidney 376.8 1.12 52%
pork liver 449.5 1.65 59%
whole egg 405.2 1.43 30%
turkey liver 459.7 1.89 47%
beef brains 275.5 1.51 22%
chicken liver 296.9 1.72 50%
lamb brains 239.3 1.54 27%
egg white 88.6 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2590.2 1.43 47%
salmon 1068.4 1.56 52%
mollusks conch 858.4 1.30 54%
crab 639.4 0.83 71%
lobster 641.6 0.89 71%
halibut 656.9 1.11 66%
rockfish 641.1 1.09 66%
mussel 604.3 0.86 63%
flounder 477.0 0.86 57%
sardine 639.8 2.08 38%
trout 520.4 1.68 45%
crayfish 359.3 0.82 67%
clam 416.2 1.42 73%
octopus 440.8 1.64 71%
welk 585.2 2.75 82%
tuna 390.7 1.84 52%
whiting 281.9 1.16 66%
oysters 260.0 1.02 59%
pollock 213.6 1.11 69%
orange roughy 171.2 1.05 70%
perch 150.6 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1975.1 5.46 15%
brazil nuts 1602.2 6.59 9%
garbanzo beans 1088.0 3.78 69%
edamame 604.0 1.21 41%
wheat bran 578.3 2.16 38%
spinach 257.3 0.23 49%
almond butter 1043.2 6.14 16%
walnuts 1035.6 6.19 13%
turnip greens 185.3 0.29 44%
portabella mushrooms 154.0 0.29 55%
asparagus 141.6 0.22 50%
amaranth leaves 129.1 0.21 86%
pumpkin 95.6 0.20 76%
snap beans 75.3 0.15 58%
zucchini 69.5 0.17 40%
broccoli 94.2 0.35 50%
red peppers 88.7 0.31 40%
kale 77.4 0.28 60%
escarole 59.4 0.19 24%
brussel sprouts 91.8 0.42 50%
celery 55.2 0.18 50%
summer squash 55.6 0.19 45%
onions 66.9 0.32 65%
mung beans 47.9 0.19 74%
radicchio 52.0 0.23 68%
seaweed (laver) 68.1 0.35 80%
chinese cabbage 34.9 0.12 54%
blackberries 76.5 0.43 27%
artichokes 82.6 0.47 49%
jalapeno peppers 48.9 0.27 37%
banana pepper 48.1 0.27 36%
okra 41.5 0.22 50%
winter squash 66.6 0.40 69%
cauliflower 42.2 0.25 50%
parsley 57.0 0.36 48%
white mushroom 37.5 0.22 65%
watercress 19.3 0.11 65%
sauerkraut 31.7 0.19 39%
chard 30.9 0.19 51%
mustard greens 39.5 0.27 36%
chicory greens 32.4 0.23 23%
collards 47.7 0.33 37%
cowpeas 165.1 1.16 69%
butternut squash 62.0 0.45 75%
beet greens 28.8 0.22 35%
radishes 13.5 0.16 43%
lettuce 12.6 0.15 50%
endive 13.1 0.17 7%
boysenberries 58.9 0.50 54%
shiitake mushroom 39.4 0.39 58%
alfalfa 15.4 0.23 19%
chayote 15.2 0.24 41%
eggplant 12.5 0.25 35%
beets 35.3 0.43 70%
cabbage 6.1 0.23 55%
cucumber -9.4 0.12 40%
pickles -9.4 0.12 40%
coriander 5.0 0.23 30%
arugula 6.5 0.25 45%
pinto beans 1.0 0.22 83%
seaweed (wakame) 32.3 0.45 79%
rhubarb -3.4 0.21 55%

macronutrients

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

macro targets

While Patty’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) 90 190
fat (g) 20 110
carbs (g) 0 50
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 Patty’s food log based on the harder to find 50% of the essential nutrients. Patty’s most nutrient dense day is December 11 2018 while her least nutrient-dense day is December 10 2018.

best and worst days

Patty’s food diary for the best and worst days are shown below for comparison. Patty 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)
Tacos de Pescado 320
Mesquite Baked Chicken and Broccoli 301

Worst Day

food name energy (kcal)
Egg White Tri Tip Omelet 581
Tri Tip and Green Beans 253

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