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
turkey liver 4.5 1.89 47%
lamb kidney 3.9 1.12 52%
lamb liver 4.1 1.68 48%
beef kidney 3.9 1.57 52%
chicken liver 3.9 1.72 50%
beef liver 3.8 1.75 60%
veal liver 3.2 1.92 55%
pork liver 3.0 1.65 59%
beef brains 2.3 1.51 22%
beef tripe 1.8 1.03 55%
whole egg 1.9 1.43 30%
lamb brains 1.9 1.54 27%
turkey heart 1.5 1.74 47%
beef heart 1.4 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 7.4 1.43 47%
oysters 6.5 1.02 59%
mussel 5.9 0.86 63%
crab 5.8 0.83 71%
flounder 5.5 0.86 57%
crayfish 5.4 0.82 67%
lobster 5.4 0.89 71%
mollusks conch 5.4 1.30 54%
rockfish 5.1 1.09 66%
halibut 4.6 1.11 66%
trout 4.8 1.68 45%
salmon 4.5 1.56 52%
whiting 4.2 1.16 66%
sardine 4.6 2.08 38%
anchovy 4.6 2.10 44%
mackerel 4.9 3.05 14%
perch 4.1 0.96 62%
shrimp 3.9 1.19 69%
pollock 3.8 1.11 69%
sturgeon 3.4 1.35 49%
white fish 2.9 1.08 70%
octopus 3.1 1.64 71%
caviar 3.5 2.64 33%
haddock 2.9 1.16 71%
herring 3.3 2.17 36%
cod 3.3 2.90 71%
tuna 2.7 1.84 52%
orange roughy 2.2 1.05 70%
clam 2.0 1.42 73%
welk 2.5 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
seaweed (wakame) 7.0 0.45 79%
spinach 6.7 0.23 49%
seaweed (laver) 6.7 0.35 80%
asparagus 6.4 0.22 50%
chicory greens 6.0 0.23 23%
coriander 5.8 0.23 30%
radicchio 5.5 0.23 68%
amaranth leaves 4.6 0.21 86%
endive 4.5 0.17 7%
watercress 4.2 0.11 65%
portabella mushrooms 4.3 0.29 55%
chard 4.2 0.19 51%
white mushroom 4.1 0.22 65%
beet greens 3.9 0.22 35%
turnip greens 3.8 0.29 44%
escarole 3.7 0.19 24%
wheat bran 4.3 2.16 38%
broccoli 3.6 0.35 50%
zucchini 3.2 0.17 40%
edamame 3.5 1.21 41%
lettuce 2.8 0.15 50%
arugula 2.8 0.25 45%
parsley 2.7 0.36 48%
kale 2.6 0.28 60%
seaweed (kelp) 2.6 0.43 77%
chives 2.6 0.30 48%
spirulina 2.4 0.26 70%
okra 2.4 0.22 50%
mustard greens 2.4 0.27 36%
summer squash 2.2 0.19 45%
celery 2.2 0.18 50%
red peppers 2.1 0.31 40%
chinese cabbage 1.9 0.12 54%
pumpkin 1.9 0.20 76%
onions 2.0 0.32 65%
blackberries 2.0 0.43 27%
banana pepper 1.7 0.27 36%
jalapeno peppers 1.6 0.27 37%
lemongrass 1.8 0.99 93%
cauliflower 1.5 0.25 50%
mung beans 1.5 0.19 74%
brussel sprouts 1.6 0.42 50%
collards 1.5 0.33 37%
shiitake mushroom 1.5 0.39 58%
snap beans 1.4 0.15 58%
alfalfa 1.4 0.23 19%
sauerkraut 1.3 0.19 39%
butternut squash 1.4 0.45 75%
winter squash 1.3 0.40 69%
boysenberries 1.3 0.50 54%
beets 1.1 0.43 70%
pinto beans 1.0 0.22 83%
yeast extract spread 1.6 1.85 59%

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) 85 190
fat (g) 20 105
carbs (g) 0 90
energy (calories) 1450

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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