Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 her 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
6.7
Zinc : Copper
14.9
Potassium : Sodium
0.6
Calcium : Magnesium
4.7
Iron : Copper
22.1
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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: high estrogen, sleep apnea.

nutrient % DRI prioritize
Vitamin D 18%
Vitamin E 27%
Magnesium 32%
Calcium 36%
Manganese 38%
Thiamin (B1) 41%
Folate 42%
Potassium 48%
Copper 50%
Iron 55%
Panto Acid (B5) 55%
Phosphorus 61%
Vitamin C 77%
Cystine 233%
Vitamin K 120%
Vitamin B6 82%
Vitamin A 188%
Selenium 155%
Zinc 84%

optimal foods for you

The foods listed below will provide she 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
veal liver 1549.2 1.92 55%
beef liver 1408.9 1.75 60%
lamb liver 1276.8 1.68 48%
pork liver 1253.5 1.65 59%
lamb kidney 688.4 1.12 52%
pork chops 1016.7 1.74 54%
egg white 157.0 0.52 74%
turkey liver 833.2 1.89 47%
chicken liver 723.2 1.72 50%
kefir (low fat) 4.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2299.7 1.43 47%
lobster 971.1 0.89 71%
crab 922.0 0.83 71%
mollusks conch 955.7 1.30 54%
halibut 808.5 1.11 66%
mussel 601.2 0.86 63%
crayfish 458.7 0.82 67%
salmon 854.8 1.56 52%
rockfish 540.7 1.09 66%
flounder 298.3 0.86 57%
octopus 682.2 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 900.0 0.23 49%
oat bran 1913.7 2.46 65%
turnip greens 716.0 0.29 44%
amaranth leaves 543.1 0.21 86%
collards 508.9 0.33 37%
wheat bran 1505.4 2.16 38%
kale 434.8 0.28 60%
chinese cabbage 338.1 0.12 54%
snap beans 349.1 0.15 58%
brussel sprouts 465.4 0.42 50%
asparagus 341.3 0.22 50%
winter squash 428.9 0.40 69%
pumpkin 309.6 0.20 76%
portabella mushrooms 346.6 0.29 55%
red peppers 344.8 0.31 40%
escarole 272.1 0.19 24%
banana pepper 297.1 0.27 36%
parsley 344.6 0.36 48%
butternut squash 396.1 0.45 75%
broccoli 323.7 0.35 50%
artichokes 390.9 0.47 49%
onions 289.0 0.32 65%
celery 205.6 0.18 50%
mustard greens 247.8 0.27 36%
cauliflower 225.4 0.25 50%
zucchini 185.0 0.17 40%
okra 206.6 0.22 50%
jalapeno peppers 223.8 0.27 37%
summer squash 173.7 0.19 45%
mung beans 162.1 0.19 74%
pickles 117.9 0.12 40%
cucumber 117.9 0.12 40%
carrots 271.7 0.41 64%
watercress 99.6 0.11 65%
sauerkraut 125.1 0.19 39%
chard 119.4 0.19 51%
cabbage 134.8 0.23 55%
beet greens 131.8 0.22 35%
shiitake mushroom 218.5 0.39 58%
rhubarb 116.9 0.21 55%
radishes 84.1 0.16 43%
chayote 131.9 0.24 41%
coconut water 100.6 0.19 66%
lettuce 78.4 0.15 50%
chicory greens 115.1 0.23 23%
radicchio 111.2 0.23 68%
seaweed (laver) 166.0 0.35 80%
peas 199.5 0.42 65%
endive 60.3 0.17 7%
white mushroom 87.9 0.22 65%
turnips 71.4 0.21 51%
alfalfa 74.1 0.23 19%
red cabbage 107.9 0.29 55%
eggplant 52.3 0.25 35%
soybeans (sprouted) 358.3 0.81 49%
blackberries 143.2 0.43 27%
celeriac 143.1 0.42 72%
cantaloupe 91.9 0.34 70%
arugula 38.3 0.25 45%
coriander 16.8 0.23 30%
turnips 10.5 0.22 61%
pinto beans 6.8 0.22 83%
spirulina 9.5 0.26 70%
strawberries 35.4 0.32 49%
carambola 30.5 0.31 56%
chives 14.4 0.30 48%
limes 2.0 0.30 70%
beets 63.0 0.43 70%
grapefruit -10.5 0.30 83%
mulberries 56.1 0.43 74%
edamame 488.4 1.21 41%
seaweed (kelp) 44.1 0.43 77%
seaweed (wakame) 36.1 0.45 79%
boysenberries 53.3 0.50 54%
kiwifruit 102.4 0.61 55%
gooseberries 2.6 0.44 52%
sweet potato 240.3 0.90 81%
grapefruit -73.5 0.33 85%
raspberries 32.7 0.52 30%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 70 180
fat (g) 20 70
carbs (g) 0 105
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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is March 03 2019 while her least nutrient-dense day is March 02 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Flat Out, Foldit, Artisan Flatbreads, 5 Grains & Flax 110
Chicken Salad, Plain 145
Bacon, Pork 37
Scrapple, pork 53
Garden of Eatin' Tortilla Chips, Red Hot Blues 28
Macaroni and Cheese, Homemade 223
Chicken Drumstick, Skin Eaten 239
Chicken Wing, Skin Eaten 274
Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw 235
Love Grown, Original Power O's 33
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 193
Potatoes, Roasted, Includes Franconia 84
Broccoli, Cooked From Fresh 55
Cauliflower, Cooked from Fresh 14

Worst Day

food name energy (kcal)
Barbara's Bakery, Puffins, Peanut Butter 40
Love Grown, Original Power O's 72
Scrapple, pork 53
Bacon, Pork 37
Maple Syrup 51
Orange, Fresh 31
ABS, Protein Pancakes, Cinnamon Roll 90
Tuna Salad, without Egg 29
Schmidt Baking Company, White Bread, 647 120
Chicken Salad, Plain 116
Flatout, Foldit Flatbread, 100% Whole Wheat with Flax 90
Celery, Raw 13
Dole, Peas, Sugar Snap, Fresh 9
Sabra, Roasted Red Pepper Hummus 35
Garden of Earth, Blue Chips, Corn Tortilla Chips, No Salt Added 140
Carrots, Raw 16
Orange, Fresh 31
Venison or Deer, Ground 53
Hard Roll 41
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 202
Noka Superfood Blend, Blueberry Beet 110
Wegman, Greek Nonfat Yogurt, Strawberry 120

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