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%
Manganese 23%
Magnesium 32%
Thiamin (B1) 41%
Vitamin E 41%
Potassium 48%
Folate 52%
Iron 55%
Panto Acid (B5) 55%
Calcium 56%
Copper 56%
Phosphorus 61%
Sodium 71%
Cystine 233%
Vitamin K 181%
Vitamin B-6 89%
Vitamin C 193%
Vitamin A 144%
Selenium 155%
Zinc 104%

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%
kefir (low fat) 4.6 0.41 64%
chicken liver 723.2 1.72 50%

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 01 2019 while her least nutrient-dense day is March 04 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)
Love Grown, Original Power O's 46
Scrambled Egg, Plain 188
Flatout, Foldit Flatbread, 100% Whole Wheat with Flax 90
Chicken Nuggets or Sticks, Store Bought 99
Flatout, Original Flatbread 90
Hamburger or Ground Beef, 80% Lean 216
Coleslaw, Plain, Mayo Dressing 8
Cauliflower, Cooked from Fresh 29
Sabra, Hummus, Classic 35
Broccoli, Cooked From Fresh 27
Celery, Raw 6
Dole, Peas, Sugar Snap, Fresh 12
Oreo Cookies, Chocolate Creme (Nabisco) 140
Flatout, flatbread, white, Foldit, traditional 90
Hamburger or Ground Beef, 80% Lean 280
Dinty Moore Big Bowls Chicken & Dumplings 113

Worst Day

food name energy (kcal)
Larabar, Kid, Chocolate Brownie 120
RXBAR, bar, apple cinnamon raisin, kid's 20
Bacon, Pork 37
Cottage Cheese, 1% Fat 81
Noka Superfood Blend, Blueberry Beet 110
Beef, Australian, imported, Wagyu, loin, tenderloin steak/roast, boneless, separable lean and fat, Aust. marble score 4/5, raw 200
Caesar Salad, with Dressing 113
Twin Peaks, Protein Puffs, Nacho Cheese 31
Anchovy, Cooked 47
Wegmans Food Markets, Inc., Wegmans, Bacon Quiche 231
Potato Tots, Tater Tots, Baked 15
French Fries, Cooked from Frozen 27
Love Grown, Original Power O's 33
Baguette 93
Butter, Salted 102
Hamburger or Ground Beef, 80% Lean 288
Kodiak Cakes, Frontier Flapjack And Waffle Mix, Buttermilk & Honey 57
Shrewd Food, Protein Crisps Sriracha Cheddar 90

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