Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Emma 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 Emma’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
3.0
Zinc : Copper
8.8
Potassium : Sodium
1.8
Calcium : Magnesium
1.5
Iron : Copper
5.7
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Emma’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: depression, fatigue, inflammation.

nutrient % DRI prioritize
Sodium 54%
Calcium 59%
Manganese 70%
Vitamin E 93%
Iron 98%
Magnesium 106%
Potassium 106%
Phosphorus 126%
Omega-3 172%
Folate 232%
Leucine 245%
Valine 253%
Vitamin D 265%
Cystine 371%
Vitamin B-6 414%
Niacin (B3) 497%
Selenium 380%
Copper 390%
Zinc 422%

optimal foods for you

The foods listed below will provide Emma 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 8236.0 1.89 50%
lamb (lean) 1991.1 1.44 43%
pork chops 1747.0 1.74 54%
beef liver 1721.8 1.75 60%
pork liver 1605.6 1.65 59%
veal liver 1712.8 1.92 55%
egg white 649.7 0.52 74%
lamb kidney 1028.8 1.12 52%
lamb liver 1128.6 1.68 48%
chicken breast 962.3 1.48 60%
rib eye fillet 1184.0 1.99 45%
kefir (low fat) 1.4 0.41 64%
chicken liver 935.0 1.72 50%
lean pastrami 363.0 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3199.6 1.43 47%
halibut 1743.3 1.11 66%
salmon 1879.1 1.56 52%
crab 1306.9 0.83 71%
lobster 1309.2 0.89 71%
rockfish 1266.1 1.09 66%
mussel 919.2 0.86 63%
clam 1228.9 1.42 73%
octopus 1333.6 1.64 71%
crayfish 730.0 0.82 67%
flounder 706.3 0.86 57%
mollusks conch 989.2 1.30 54%
orange roughy 577.7 1.05 70%
pollock 552.3 1.11 69%
welk 1700.2 2.75 82%
whiting 530.4 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 730.2 0.23 49%
turnip greens 579.6 0.29 44%
amaranth leaves 460.6 0.21 86%
portabella mushrooms 415.8 0.29 55%
snap beans 275.2 0.15 58%
chinese cabbage 241.9 0.12 54%
wheat bran 1713.3 2.16 38%
asparagus 295.2 0.22 50%
artichokes 402.9 0.47 49%
banana pepper 219.2 0.27 36%
mung beans 160.4 0.19 74%
zucchini 131.8 0.17 40%
kale 201.9 0.28 60%
escarole 129.1 0.19 24%
watercress 62.5 0.11 65%
pumpkin 108.9 0.20 76%
summer squash 105.7 0.19 45%
celery 91.6 0.18 50%
sauerkraut 98.9 0.19 39%
mustard greens 146.2 0.27 36%
cauliflower 132.9 0.25 50%
jalapeno peppers 143.7 0.27 37%
okra 115.4 0.22 50%
parsley 204.8 0.36 48%
chard 87.5 0.19 51%
onions 167.2 0.32 65%
white mushroom 102.9 0.22 65%
lettuce 48.5 0.15 50%
radishes 45.1 0.16 43%
seaweed (laver) 175.8 0.35 80%
shiitake mushroom 197.7 0.39 58%
broccoli 172.0 0.35 50%
cucumber 2.2 0.12 40%
pickles 2.2 0.12 40%
radicchio 78.6 0.23 68%
beet greens 73.7 0.22 35%
turnips 59.1 0.21 51%
alfalfa 71.6 0.23 19%
endive 33.1 0.17 7%
rhubarb 56.6 0.21 55%
coconut water 38.7 0.19 66%
chicory greens 61.6 0.23 23%
collards 119.1 0.33 37%
red peppers 104.7 0.31 40%
chayote 46.8 0.24 41%
brussel sprouts 158.0 0.42 50%
cabbage 13.0 0.23 55%
coriander 12.1 0.23 30%
arugula 23.8 0.25 45%
pinto beans 7.4 0.22 83%
eggplant 19.2 0.25 35%
peas 136.6 0.42 65%
blackberries 129.9 0.43 27%
spirulina 14.2 0.26 70%
red cabbage 36.6 0.29 55%
mulberries 103.9 0.43 74%
celeriac 102.9 0.42 72%
chives 8.8 0.30 48%
carrots 59.0 0.41 64%
limes -20.1 0.30 70%
turnips -75.0 0.22 61%
winter squash 32.4 0.40 69%
butternut squash 60.3 0.45 75%
seaweed (kelp) 31.8 0.43 77%
lemongrass 431.7 0.99 93%
boysenberries 71.6 0.50 54%
soybeans (sprouted) 299.7 0.81 49%
beets 16.9 0.43 70%
seaweed (wakame) 35.0 0.45 79%
carambola -73.4 0.31 56%

macronutrients

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

macro targets

While Emma’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) 65 175
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1300

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 Emma’s food log based on the harder to find 50% of the essential nutrients. Emma’s most nutrient dense day is July 09 2019 while her least nutrient-dense day is May 20 2019.

best and worst days

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