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
4.0
Zinc : Copper
6.3
Potassium : Sodium
1.3
Calcium : Magnesium
1.9
Iron : Copper
8.8
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 63%
Manganese 66%
Sodium 71%
Iron 72%
Vitamin E 77%
Vitamin D 80%
Magnesium 90%
Thiamin (B1) 98%
Folate 100%
Potassium 100%
Phosphorus 135%
Vitamin B6 142%
Zinc 143%
Cystine 418%
Vitamin B-12 423%
Pantothenic acid (B5) 147%
Niacin (B3) 194%
Riboflavin (B2) 287%
Vitamin C 285%
Vitamin A 446%
Selenium 359%
Copper 185%

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
beef liver 2369.8 1.75 60%
veal liver 2433.5 1.92 55%
pork liver 2186.8 1.65 59%
lamb liver 2167.1 1.68 48%
lamb kidney 1409.5 1.12 52%
chicken liver 1286.7 1.72 50%
beef kidney 1118.7 1.57 52%
turkey liver 1316.5 1.89 47%
pork chops 1185.3 1.74 54%
egg white 222.9 0.52 74%
lamb (lean) 717.1 1.44 43%
kefir (low fat) 2.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2923.1 1.43 47%
mussel 1055.3 0.86 63%
crab 967.3 0.83 71%
lobster 889.5 0.89 71%
halibut 946.1 1.11 66%
salmon 1187.1 1.56 52%
mollusks conch 976.6 1.30 54%
octopus 1174.2 1.64 71%
crayfish 480.5 0.82 67%
clam 801.9 1.42 73%
rockfish 578.3 1.09 66%
oysters 397.8 1.02 59%
flounder 252.4 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 877.8 0.23 49%
wheat bran 1920.0 2.16 38%
amaranth leaves 573.4 0.21 86%
turnip greens 611.5 0.29 44%
portabella mushrooms 505.2 0.29 55%
snap beans 385.3 0.15 58%
oat bran 1876.5 2.46 65%
chinese cabbage 332.2 0.12 54%
pumpkin 353.4 0.20 76%
asparagus 370.1 0.22 50%
kale 344.2 0.28 60%
red peppers 364.1 0.31 40%
banana pepper 314.9 0.27 36%
winter squash 395.4 0.40 69%
collards 329.3 0.33 37%
escarole 234.9 0.19 24%
jalapeno peppers 273.9 0.27 37%
zucchini 203.9 0.17 40%
artichokes 401.7 0.47 49%
parsley 317.0 0.36 48%
shiitake mushroom 335.7 0.39 58%
mung beans 200.2 0.19 74%
butternut squash 372.9 0.45 75%
celery 178.0 0.18 50%
cauliflower 218.6 0.25 50%
mustard greens 225.7 0.27 36%
summer squash 177.1 0.19 45%
broccoli 277.1 0.35 50%
brussel sprouts 316.0 0.42 50%
onions 234.3 0.32 65%
okra 175.0 0.22 50%
watercress 88.5 0.11 65%
sauerkraut 142.6 0.19 39%
pickles 78.9 0.12 40%
cucumber 78.9 0.12 40%
chard 114.7 0.19 51%
white mushroom 129.8 0.22 65%
carrots 243.9 0.41 64%
beet greens 127.1 0.22 35%
radishes 80.1 0.16 43%
seaweed (laver) 203.7 0.35 80%
lettuce 75.4 0.15 50%
turnips 97.6 0.21 51%
coconut water 84.1 0.19 66%
chayote 118.0 0.24 41%
peas 229.3 0.42 65%
chicory greens 100.5 0.23 23%
endive 55.4 0.17 7%
radicchio 90.0 0.23 68%
alfalfa 81.2 0.23 19%
cabbage 73.8 0.23 55%
rhubarb 50.4 0.21 55%
red cabbage 86.8 0.29 55%
eggplant 49.8 0.25 35%
arugula 32.7 0.25 45%
coriander 17.1 0.23 30%
pinto beans 8.4 0.22 83%
cantaloupe 69.4 0.34 70%
spirulina 14.8 0.26 70%
turnips -11.5 0.22 61%
mulberries 110.8 0.43 74%
blackberries 108.9 0.43 27%
chives 13.0 0.30 48%
celeriac 94.3 0.42 72%
strawberries 11.7 0.32 49%
carambola 3.6 0.31 56%
limes -14.3 0.30 70%
beets 56.0 0.43 70%
seaweed (kelp) 43.0 0.43 77%
soybeans (sprouted) 284.7 0.81 49%
seaweed (wakame) 41.2 0.45 79%
grapefruit -87.8 0.30 83%
boysenberries 36.0 0.50 54%
lemongrass 357.5 0.99 93%
watermelon -136.9 0.30 60%

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) 65 180
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 November 13 2019 while her least nutrient-dense day is October 17 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