Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help gaiea 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 gaiea’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide gaiea 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
3.7
Zinc : Copper
10.1
Potassium : Sodium
1.4
Calcium : Magnesium
3.7
Iron : Copper
14.8
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that gaiea’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: asthma, depression, hypertension, hypothyroidism, inflammation, adhd, sleep apnea.

nutrient % DRI prioritize
Iron 70%
Vitamin A 75%
Thiamin (B1) 84%
Manganese 91%
Vitamin E 92%
Calcium 95%
Copper 95%
Folate 96%
Phosphorus 100%
Sodium 102%
Potassium 104%
Magnesium 107%
Zinc 109%

optimal foods for you

The foods listed below will provide gaiea 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).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb liver 3.3 1.68 48%
chicken liver 3.0 1.72 50%
turkey liver 2.9 1.89 47%
veal liver 2.6 1.92 55%
beef liver 2.5 1.75 60%
1.4 0.41 64%
pork liver 1.9 1.65 59%

Suggested seafood based foods

food name nutrient density energy density insulin load
mollusks conch 4.6 1.3 54%
mussel 1.9 0.86 63%
crab 1.6 0.83 71%
crayfish 1.5 0.82 67%
fish roe 1.7 1.43 47%

Suggested plant based foods

food name nutrient density energy density insulin load
spinach 14.2 0.23 49%
watercress 13.0 0.11 65%
chicory greens 12.8 0.23 23%
coriander 12.3 0.23 30%
beet greens 12.2 0.22 35%
endive 12.0 0.17 7%
turnip greens 11.0 0.29 44%
lettuce 10.8 0.15 50%
parsley 10.9 0.36 48%
amaranth leaves 10.8 0.21 86%
chinese cabbage 10.7 0.12 54%
mustard greens 10.7 0.27 36%
arugula 10.7 0.25 45%
chard 10.3 0.19 51%
asparagus 10.1 0.22 50%
chives 10.1 0.3 48%
escarole 9.9 0.19 24%
okra 9.1 0.22 50%
seaweed (laver) 8.8 0.35 80%
broccoli 7.8 0.35 50%
kale 7.7 0.28 60%
butternut squash 7.3 0.45 75%
celery 6.9 0.18 50%
pumpkin 6.9 0.2 76%
red peppers 6.9 0.31 40%
collards 6.8 0.33 37%
radicchio 6.7 0.23 68%
onions 6.8 0.32 65%
winter squash 6.7 0.4 69%
seaweed (wakame) 6.6 0.45 79%
zucchini 6.3 0.17 40%
cucumber 6.2 0.12 40%
pickles 6.2 0.12 40%
yeast extract spread 7.2 1.85 59%
seaweed (kelp) 6.2 0.43 77%
summer squash 5.8 0.19 45%
banana pepper 5.7 0.27 36%
cabbage 5.3 0.23 55%
cauliflower 5.2 0.25 50%
rhubarb 5.0 0.21 55%
brussel sprouts 4.9 0.42 50%
jalapeno peppers 4.8 0.27 37%
alfalfa 4.8 0.23 19%
snap beans 4.7 0.15 58%
artichokes 4.9 0.47 49%
spirulina 4.6 0.26 70%
carrots 4.7 0.41 64%
sauerkraut 4.5 0.19 39%
radishes 4.3 0.16 42%
red cabbage 4.1 0.29 55%
peas 4.1 0.42 65%
pinto beans 4.0 0.22 83%
mung beans 3.9 0.19 74%
coconut water 3.9 0.19 66%
eggplant 3.7 0.25 34%
beets 3.6 0.43 70%
cantaloupe 3.5 0.34 70%
white mushroom 3.3 0.22 65%
lemongrass 3.7 0.99 93%
turnips 3.2 0.21 51%
soybeans (sprouted) 3.1 0.81 49%
portabella mushrooms 2.7 0.29 55%
edamame 3.3 1.21 41%
leeks 2.7 0.61 83%
sweet potato 2.8 0.9 81%
chayote 2.4 0.24 40%
blackberries 2.4 0.43 27%
shiitake mushroom 2.2 0.39 58%
celeriac 2.0 0.42 72%
boysenberries 2.0 0.5 54%
strawberries 1.6 0.32 49%
cowpeas 2.0 1.16 68%
apricots 1.5 0.48 71%
mulberries 1.4 0.43 74%
turnips 1.3 0.22 61%
kiwifruit 1.4 0.61 55%
raspberries 1.1 0.52 30%
lentils 1.3 1.16 64%
lima beans 1.3 1.13 70%
honeydew melon 0.7 0.36 66%
oranges 0.7 0.46 77%
jerusalem-artichokes 0.9 0.73 87%
peaches 0.6 0.39 70%
grapefruit 0.6 0.3 83%
tofu 0.8 0.83 34%
black beans 2.4 3.41 73%
nectarines 0.5 0.44 72%
mango 0.5 0.6 63%

macronutrients

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

macro targets

While gaiea’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) 80 165
fat (g) 20 80
carbs (g) 0 45
energy (calories) 1200

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 gaiea’s food log based on the harder to find 50% of the essential nutrients. gaiea’s most nutrient dense day is March 31 2023 while her least nutrient-dense day is March 28 2023.

best and worst days

gaiea’s food diary for the best and worst days are shown below for comparison. gaiea 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