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
3.1
Zinc : Copper
6.2
Potassium : Sodium
1.9
Calcium : Magnesium
1.9
Iron : Copper
3.3
Calcium : Phosphorus
0.5

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
Vitamin D 20%
Sodium 53%
Calcium 77%
Iron 85%
Manganese 88%
Thiamin (B1) 102%
Potassium 107%
Magnesium 111%
Vitamin E 116%
Panto Acid (B5) 135%
Phosphorus 138%
Folate 141%
Vitamin B6 176%
Cystine 454%
Niacin (B3) 199%
Riboflavin (B2) 369%
Vitamin C 430%
Selenium 422%
Zinc 439%

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
pork liver 1577.1 1.65 59%
lamb kidney 1182.2 1.12 52%
beef liver 1549.2 1.75 60%
veal liver 1545.1 1.92 55%
lamb liver 1309.4 1.68 48%
pork chops 1330.8 1.74 54%
chicken liver 1006.6 1.72 50%
egg white 289.6 0.52 74%
lamb (lean) 784.6 1.44 43%
beef kidney 805.2 1.57 52%
kefir (low fat) 2.6 0.41 64%
turkey liver 837.7 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2558.2 1.43 47%
halibut 1010.3 1.11 66%
mussel 835.9 0.86 63%
salmon 1171.7 1.56 52%
crab 708.8 0.83 71%
lobster 652.5 0.89 71%
mollusks conch 826.1 1.30 54%
rockfish 624.1 1.09 66%
crayfish 360.3 0.82 67%
octopus 835.4 1.64 71%
flounder 283.9 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 735.0 0.23 49%
wheat bran 1863.5 2.16 38%
oat bran 1991.2 2.46 65%
amaranth leaves 460.2 0.21 86%
turnip greens 477.5 0.29 44%
portabella mushrooms 444.1 0.29 55%
snap beans 353.7 0.15 58%
chinese cabbage 291.6 0.12 54%
asparagus 328.5 0.22 50%
banana pepper 304.3 0.27 36%
red peppers 308.5 0.31 40%
pumpkin 222.7 0.20 76%
shiitake mushroom 325.7 0.39 58%
zucchini 198.5 0.17 40%
artichokes 369.9 0.47 49%
cauliflower 228.4 0.25 50%
escarole 190.3 0.19 24%
brussel sprouts 322.0 0.42 50%
kale 236.5 0.28 60%
celery 169.5 0.18 50%
mung beans 179.1 0.19 74%
jalapeno peppers 211.3 0.27 37%
broccoli 261.6 0.35 50%
parsley 261.4 0.36 48%
summer squash 162.9 0.19 45%
okra 167.3 0.22 50%
onions 217.6 0.32 65%
mustard greens 180.9 0.27 36%
collards 216.8 0.33 37%
sauerkraut 131.7 0.19 39%
watercress 73.3 0.11 65%
pickles 78.2 0.12 40%
cucumber 78.2 0.12 40%
winter squash 241.8 0.40 69%
radishes 79.8 0.16 43%
white mushroom 114.6 0.22 65%
coconut water 92.2 0.19 66%
butternut squash 248.2 0.45 75%
turnips 98.2 0.21 51%
chard 87.2 0.19 51%
lettuce 64.4 0.15 50%
peas 220.7 0.42 65%
beet greens 100.6 0.22 35%
chayote 106.0 0.24 41%
seaweed (laver) 165.3 0.35 80%
cabbage 82.2 0.23 55%
chicory greens 78.1 0.23 23%
endive 45.4 0.17 7%
radicchio 74.5 0.23 68%
alfalfa 72.4 0.23 19%
rhubarb 59.8 0.21 55%
carrots 157.3 0.41 64%
red cabbage 92.5 0.29 55%
eggplant 48.8 0.25 35%
mulberries 134.7 0.43 74%
arugula 27.6 0.25 45%
coriander 13.8 0.23 30%
pinto beans 8.1 0.22 83%
celeriac 115.7 0.42 72%
spirulina 13.1 0.26 70%
turnips -10.3 0.22 61%
blackberries 94.0 0.43 27%
strawberries 29.1 0.32 49%
chives 10.4 0.30 48%
beets 65.8 0.43 70%
limes -9.4 0.30 70%
carambola -9.4 0.31 56%
cantaloupe -6.2 0.34 70%
seaweed (kelp) 42.8 0.43 77%
soybeans (sprouted) 262.5 0.81 49%
lemongrass 364.3 0.99 93%
seaweed (wakame) 36.3 0.45 79%
boysenberries 54.8 0.50 54%
grapefruit -73.4 0.30 83%
edamame 431.7 1.21 41%
raspberries 21.5 0.52 30%
jerusalem-artichokes 132.1 0.73 87%

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 May 03 2019 while her least nutrient-dense day is May 06 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