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
5.6
Zinc : Copper
10.7
Potassium : Sodium
1.6
Calcium : Magnesium
1.8
Iron : Copper
7.5
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
Calcium 52%
Vitamin C 54%
Vitamin E 62%
Vitamin D 70%
Sodium 97%
Folate 98%
Iron 99%
Potassium 111%
Magnesium 120%
Thiamin (B1) 135%
Manganese 144%
Panto Acid (B5) 166%
Vitamin B6 177%
Omega-3 216%
Cystine 464%
Vitamin B3 (Niacin) 229%
Vitamin B2 (Riboflavin) 288%
Copper 265%
Zinc 320%

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
lamb liver 1852.7 1.68 48%
veal liver 1806.3 1.92 55%
beef liver 1700.8 1.75 60%
lamb kidney 1198.5 1.12 52%
pork liver 1389.9 1.65 59%
chicken liver 878.3 1.72 50%
beef kidney 761.1 1.57 52%
pork chops 813.5 1.74 54%
kefir (low fat) 2.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2714.6 1.43 47%
salmon 1362.5 1.56 52%
crab 819.3 0.83 71%
mussel 829.5 0.86 63%
lobster 825.2 0.89 71%
halibut 822.5 1.11 66%
mollusks conch 698.2 1.30 54%
rockfish 554.6 1.09 66%
crayfish 399.1 0.82 67%
octopus 792.4 1.64 71%
flounder 258.6 0.86 57%
oysters 323.2 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 795.2 0.23 49%
wheat bran 1639.4 2.16 38%
amaranth leaves 513.3 0.21 86%
turnip greens 526.6 0.29 44%
oat bran 1698.7 2.46 65%
snap beans 424.7 0.15 58%
portabella mushrooms 435.7 0.29 55%
chinese cabbage 296.3 0.12 54%
edamame 883.2 1.21 41%
asparagus 325.0 0.22 50%
artichokes 458.2 0.47 49%
banana pepper 329.7 0.27 36%
pumpkin 277.4 0.20 76%
zucchini 261.8 0.17 40%
red peppers 316.1 0.31 40%
kale 280.7 0.28 60%
summer squash 225.0 0.19 45%
cauliflower 245.9 0.25 50%
jalapeno peppers 254.7 0.27 37%
mung beans 215.3 0.19 74%
shiitake mushroom 321.7 0.39 58%
escarole 211.0 0.19 24%
brussel sprouts 333.5 0.42 50%
parsley 284.6 0.36 48%
celery 173.5 0.18 50%
broccoli 266.1 0.35 50%
onions 236.0 0.32 65%
okra 182.5 0.22 50%
mustard greens 200.4 0.27 36%
collards 237.1 0.33 37%
winter squash 272.4 0.40 69%
sauerkraut 155.4 0.19 39%
pickles 90.2 0.12 40%
cucumber 90.2 0.12 40%
watercress 78.8 0.11 65%
butternut squash 273.4 0.45 75%
seaweed (laver) 201.0 0.35 80%
chayote 142.5 0.24 41%
peas 235.7 0.42 65%
radishes 88.6 0.16 43%
turnips 115.5 0.21 51%
chard 101.6 0.19 51%
coconut water 99.2 0.19 66%
beet greens 114.2 0.22 35%
white mushroom 112.6 0.22 65%
lettuce 65.8 0.15 50%
radicchio 94.8 0.23 68%
chicory greens 91.7 0.23 23%
alfalfa 85.5 0.23 19%
cabbage 83.5 0.23 55%
endive 50.1 0.17 7%
carrots 173.3 0.41 64%
rhubarb 58.4 0.21 55%
eggplant 63.0 0.25 35%
red cabbage 91.4 0.29 55%
mulberries 154.2 0.43 74%
blackberries 143.4 0.43 27%
celeriac 138.8 0.42 72%
soybeans (sprouted) 352.9 0.81 49%
arugula 29.5 0.25 45%
coriander 15.6 0.23 30%
pinto beans 8.8 0.22 83%
turnips 7.2 0.22 61%
strawberries 46.0 0.32 49%
spirulina 15.2 0.26 70%
lemongrass 414.0 0.99 93%
carambola 27.0 0.31 56%
chives 11.5 0.30 48%
beets 78.2 0.43 70%
limes 4.2 0.30 70%
cantaloupe 7.8 0.34 70%
seaweed (kelp) 46.2 0.43 77%
boysenberries 80.1 0.50 54%
seaweed (wakame) 55.9 0.45 79%
jerusalem-artichokes 183.8 0.73 87%
grapefruit -66.9 0.30 83%
raspberries 47.2 0.52 30%
gooseberries -23.0 0.44 52%
leeks 69.4 0.61 83%

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) 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 Emma’s food log based on the harder to find 50% of the essential nutrients. Emma’s most nutrient dense day is July 22 2020 while her least nutrient-dense day is August 03 2020.

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