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
3.2
Zinc : Copper
14.2
Potassium : Sodium
1.0
Calcium : Magnesium
2.3
Iron : Copper
4.8
Calcium : Phosphorus
0.6

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 37%
Thiamin (B1) 99%
Iron 105%
Manganese 113%
Calcium 115%
Vitamin E 117%
Magnesium 139%
Sodium 141%
Potassium 151%
Folate 170%
Panto Acid (B5) 174%
Phosphorus 176%
Vitamin B6 198%
Cystine 487%
Niacin (B3) 215%
Riboflavin (B2) 272%
Vitamin C 375%
Selenium 289%
Copper 494%

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
chicken liver 15.8 1.72 50%
beef liver 14.4 1.75 60%
lamb kidney 13.2 1.12 52%
pork liver 13.4 1.65 59%
veal liver 13.1 1.92 55%
turkey liver 12.9 1.89 47%
lamb liver 12.2 1.68 48%
beef kidney 8.0 1.57 52%
turkey heart 8.1 1.74 47%
lamb lungs 6.6 0.95 58%
chicken breast 7.2 1.48 60%
pork chops 6.3 1.74 54%
veal 6.0 1.51 65%
lean pastrami 5.2 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
crab 9.5 0.83 71%
halibut 9.2 1.11 66%
mussel 8.7 0.86 63%
lobster 8.2 0.89 71%
octopus 8.9 1.64 71%
crayfish 7.8 0.82 67%
fish roe 8.5 1.43 47%
salmon 8.6 1.56 52%
pollock 7.3 1.11 69%
oysters 7.1 1.02 59%
rockfish 6.7 1.09 66%
haddock 6.5 1.16 71%
trout 6.5 1.68 45%
sturgeon 5.8 1.35 49%
mollusks conch 5.7 1.30 54%
cod 7.5 2.90 71%
caviar 7.2 2.64 33%
anchovy 6.4 2.10 44%
white fish 5.2 1.08 70%
flounder 4.8 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
coriander 21.1 0.23 30%
spinach 20.5 0.23 49%
seaweed (laver) 19.8 0.35 80%
asparagus 19.7 0.22 50%
chicory greens 18.8 0.23 23%
beet greens 18.7 0.22 35%
watercress 18.4 0.11 65%
amaranth leaves 17.3 0.21 86%
chard 16.7 0.19 51%
chinese cabbage 15.9 0.12 54%
lettuce 15.7 0.15 50%
white mushroom 15.7 0.22 65%
portabella mushrooms 15.3 0.29 55%
spirulina 15.1 0.26 70%
endive 14.9 0.17 7%
mustard greens 14.9 0.27 36%
chives 14.9 0.30 48%
arugula 14.1 0.25 45%
parsley 14.1 0.36 48%
broccoli 14.0 0.35 50%
turnip greens 13.5 0.29 44%
wheat bran 15.7 2.16 38%
okra 13.0 0.22 50%
zucchini 12.9 0.17 40%
banana pepper 12.0 0.27 36%
radicchio 11.9 0.23 68%
cauliflower 11.6 0.25 50%
shiitake mushroom 11.5 0.39 58%
yeast extract spread 13.3 1.85 59%
mung beans 11.2 0.19 74%
escarole 11.2 0.19 24%
celery 11.1 0.18 50%
kale 11.2 0.28 60%
summer squash 11.0 0.19 45%
seaweed (wakame) 11.1 0.45 79%
jalapeno peppers 10.8 0.27 37%
peas 10.5 0.42 65%
seaweed (kelp) 10.4 0.43 77%
red peppers 10.2 0.31 40%
sauerkraut 10.1 0.19 39%
alfalfa 10.0 0.23 19%
radishes 9.6 0.16 43%
pinto beans 8.7 0.22 83%
snap beans 8.6 0.15 58%
onions 8.7 0.32 65%
brussel sprouts 8.8 0.42 50%
collards 8.4 0.33 37%
cabbage 8.1 0.23 55%
pumpkin 7.8 0.20 76%
butternut squash 7.9 0.45 75%
chayote 7.5 0.24 41%
pickles 7.4 0.12 40%
cucumber 7.4 0.12 40%
artichokes 7.6 0.47 49%
red cabbage 7.1 0.29 55%
winter squash 6.9 0.40 69%
turnips 6.4 0.21 51%
eggplant 6.4 0.25 35%
carrots 6.3 0.41 64%
mulberries 5.1 0.43 74%
lemongrass 5.6 0.99 93%
celeriac 4.9 0.42 72%
rhubarb 4.4 0.21 55%
blackberries 4.5 0.43 27%
coconut water 4.2 0.19 66%
soybeans (sprouted) 5.0 0.81 49%

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) 85 175
fat (g) 20 95
carbs (g) 0 90
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 March 09 2019 while her least nutrient-dense day is March 15 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes