Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lynn 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 Lynn’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
1.9
Zinc : Copper
9.1
Potassium : Sodium
2.3
Calcium : Magnesium
5.3
Iron : Copper
4.9
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lynn’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: fatigue, hypertension, hypothyroidism, inflammation, insomnia, telomeres, fibromyalgia.

nutrient % DRI prioritize
Sodium 49%
Thiamin (B1) 59%
Vitamin E 63%
Folate 68%
Vitamin D 73%
Manganese 84%
Iron 85%
Magnesium 87%
Niacin (B3) 101%
Panto Acid (B5) 107%
Leucine 111%
Valine 113%
Phosphorus 116%
Cystine 154%
Vitamin B-6 122%
Riboflavin (B2) 159%
Vitamin C 139%
Vitamin A 201%
Selenium 334%
Copper 393%
Zinc 440%
Calcium 170%

optimal foods for you

The foods listed below will provide Lynn 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 3931.8 1.89 50%
beef liver 2497.9 1.75 60%
pork liver 2383.0 1.65 59%
veal liver 2534.8 1.92 55%
lamb liver 2189.9 1.68 48%
pork chops 2127.8 1.74 54%
lamb kidney 1479.2 1.12 52%
lamb (lean) 1655.5 1.44 43%
egg white 659.6 0.52 74%
chicken liver 1333.0 1.72 50%
beef kidney 1198.8 1.57 52%
turkey liver 1239.7 1.89 47%
kefir (low fat) 4.0 0.41 64%
chicken breast 884.1 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3512.7 1.43 47%
crab 1283.7 0.83 71%
lobster 1322.8 0.89 71%
halibut 1455.8 1.11 66%
salmon 1763.0 1.56 52%
mussel 900.9 0.86 63%
rockfish 1056.8 1.09 66%
crayfish 682.5 0.82 67%
flounder 587.3 0.86 57%
mollusks conch 927.3 1.30 54%
octopus 1189.8 1.64 71%
clam 873.4 1.42 73%
orange roughy 486.6 1.05 70%
pollock 495.7 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 961.8 0.23 49%
turnip greens 747.8 0.29 44%
amaranth leaves 606.4 0.21 86%
chinese cabbage 352.0 0.12 54%
portabella mushrooms 494.1 0.29 55%
asparagus 346.3 0.22 50%
snap beans 280.9 0.15 58%
collards 379.1 0.33 37%
kale 309.7 0.28 60%
escarole 203.6 0.19 24%
banana pepper 260.6 0.27 36%
mung beans 194.7 0.19 74%
parsley 313.0 0.36 48%
watercress 107.4 0.11 65%
mustard greens 225.9 0.27 36%
pumpkin 167.7 0.20 76%
zucchini 149.7 0.17 40%
okra 176.6 0.22 50%
red peppers 234.2 0.31 40%
celery 110.3 0.18 50%
cauliflower 167.6 0.25 50%
jalapeno peppers 175.3 0.27 37%
chard 113.4 0.19 51%
pickles 50.1 0.12 40%
cucumber 50.1 0.12 40%
summer squash 103.6 0.19 45%
seaweed (laver) 232.9 0.35 80%
broccoli 230.6 0.35 50%
lettuce 69.8 0.15 50%
white mushroom 127.4 0.22 65%
beet greens 122.3 0.22 35%
shiitake mushroom 249.9 0.39 58%
artichokes 320.3 0.47 49%
wheat bran 1687.4 2.16 38%
sauerkraut 75.0 0.19 39%
onions 173.4 0.32 65%
alfalfa 99.0 0.23 19%
endive 52.3 0.17 7%
chicory greens 95.3 0.23 23%
radishes 33.3 0.16 43%
peas 240.6 0.42 65%
rhubarb 48.8 0.21 55%
radicchio 62.4 0.23 68%
brussel sprouts 209.2 0.42 50%
turnips 26.7 0.21 51%
cabbage 30.1 0.23 55%
arugula 33.3 0.25 45%
coriander 16.5 0.23 30%
coconut water -16.1 0.19 66%
chayote 25.9 0.24 41%
pinto beans 9.0 0.22 83%
winter squash 153.2 0.40 69%
spirulina 18.1 0.26 70%
butternut squash 163.7 0.45 75%
eggplant -10.7 0.25 35%
oat bran 1796.9 2.46 65%
red cabbage 21.9 0.29 55%
carrots 106.7 0.41 64%
chives 12.7 0.30 48%
blackberries 101.9 0.43 27%
mulberries 97.3 0.43 74%
limes -9.4 0.30 70%
turnips -95.1 0.22 61%
seaweed (kelp) 43.7 0.43 77%
celeriac 38.0 0.42 72%
seaweed (wakame) 51.1 0.45 79%
carambola -79.2 0.31 56%
boysenberries 40.3 0.50 54%
soybeans (sprouted) 300.4 0.81 49%
strawberries -122.9 0.32 49%
cantaloupe -109.7 0.34 70%
beets -51.5 0.43 70%

macronutrients

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

protein

Lynn’s protein intake is 1.4g/kg LBM or 72g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Lynn’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 62
minimum nutrient optimiser ~24% 1.8 75
Lynn 20% 1.38 72

macro targets

While Lynn’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) 75 185
fat (g) 20 75
carbs (g) 0 110
energy (calories) 1400

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 Lynn’s food log based on the harder to find 50% of the essential nutrients. Lynn’s most nutrient dense day is June 12 2018 while her least nutrient-dense day is June 15 2018.

best and worst days

Lynn’s food diary for the best and worst days are shown below for comparison. Lynn 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)
Coffee, Prepared From Grounds 5
Cream, Fluid, Heavy Whipping 153
Butternut Squash Soup 67
Butter, Unsalted 102
Sour Cream 57
Eggs, Cooked 136
Arugula, Raw 3
Goat Cheese, Soft 60
Pesto Sauce, Homemade 39
Siggi's, yogurt, lemon, triple cream 170
White Wine, Other Types 145
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 310
Brown Rice, Steamed 124
Asparagus, Cooked from Fresh 20
Raspberries, fresh, black 20
Rosita Real Foods, Extra-Virgin Cod Liver Oil 45
Walkabout, Australian Emu Oil 60
Cashew Butter, Salted 250
Oyster, Raw, Pacific 52
Tossed Salad, Plain, No Dressing 16
Wendy's Apple Pecan Grilled Chicken Salad 450
White Wine, Other Types 386
Sonic French fries 275

Worst Day

food name energy (kcal)
Rosita Real Foods, Extra-Virgin Cod Liver Oil 45
Walkabout, Australian Emu Oil 20
Coffee, Prepared From Grounds 5
Cream, Fluid, Heavy Whipping 51

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