Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Angela G 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 Angela G’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
2.5
Zinc : Copper
9.5
Potassium : Sodium
1.0
Calcium : Magnesium
2.3
Iron : Copper
10.8
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Angela G’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Calcium 47%
Iron 48%
Vitamin E 50%
Magnesium 57%
Vitamin D 59%
Sodium 60%
Potassium 63%
Phosphorus 76%
Folate 83%
Thiamin (B1) 88%
Vitamin B6 92%
Niacin (B3) 98%
Omega-3 100%

optimal foods for you

The foods listed below will provide Angela G 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 chops 485.2 1.74 54%
beef liver 440.0 1.75 60%
lamb kidney 229.9 1.12 52%
lamb liver 375.8 1.68 48%
kefir (low fat) 1.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1324.1 1.43 47%
salmon 796.3 1.56 52%
mollusks conch 634.3 1.30 54%
halibut 558.6 1.11 66%
crab 188.2 0.83 71%
rockfish 193.8 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 459.0 0.23 49%
black beans 1308.8 3.41 73%
winter squash 378.0 0.40 69%
turnip greens 325.7 0.29 44%
artichokes 358.6 0.47 49%
butternut squash 353.2 0.45 75%
brussel sprouts 339.8 0.42 50%
oat bran 871.4 2.46 65%
wheat bran 782.0 2.16 38%
snap beans 235.3 0.15 58%
pumpkin 239.8 0.20 76%
edamame 512.9 1.21 41%
amaranth leaves 242.0 0.21 86%
banana pepper 244.4 0.27 36%
red peppers 256.3 0.31 40%
asparagus 213.2 0.22 50%
chinese cabbage 184.5 0.12 54%
portabella mushrooms 221.2 0.29 55%
zucchini 159.4 0.17 40%
celery 157.2 0.18 50%
kale 182.6 0.28 60%
broccoli 196.5 0.35 50%
summer squash 150.9 0.19 45%
cauliflower 163.2 0.25 50%
shiitake mushroom 197.9 0.39 58%
okra 154.7 0.22 50%
onions 175.7 0.32 65%
collards 172.9 0.33 37%
parsley 173.2 0.36 48%
jalapeno peppers 146.0 0.27 37%
escarole 125.1 0.19 24%
mung beans 122.6 0.19 74%
coconut water 112.7 0.19 66%
sauerkraut 101.9 0.19 39%
mustard greens 119.0 0.27 36%
pickles 76.7 0.12 40%
cucumber 76.7 0.12 40%
turnips 92.4 0.21 51%
soybeans (sprouted) 250.1 0.81 49%
chayote 94.7 0.24 41%
carrots 135.3 0.41 64%
radishes 66.9 0.16 43%
cabbage 83.1 0.23 55%
celeriac 134.7 0.42 72%
watercress 47.8 0.11 65%
peas 132.8 0.42 65%
red cabbage 95.9 0.29 55%
rhubarb 69.2 0.21 55%
eggplant 77.0 0.25 35%
lettuce 46.3 0.15 50%
cantaloupe 93.4 0.34 70%
chard 54.5 0.19 51%
cowpeas 313.9 1.16 69%
radicchio 62.4 0.23 68%
beet greens 61.5 0.22 35%
white mushroom 58.2 0.22 65%
beets 109.9 0.43 70%
chicory greens 52.7 0.23 23%
blackberries 96.4 0.43 27%
endive 28.4 0.17 7%
seaweed (laver) 73.9 0.35 80%
strawberries 61.6 0.32 49%
alfalfa 37.1 0.23 19%
turnips 35.5 0.22 61%
boysenberries 100.1 0.50 54%
honeydew melon 60.1 0.36 66%
lentils 269.9 1.16 64%
kiwifruit 122.4 0.61 55%
mulberries 70.0 0.43 74%
arugula 18.5 0.25 45%
coriander 8.9 0.23 30%
pinto beans 5.3 0.22 83%
leeks 103.9 0.61 83%
peaches 40.1 0.39 70%
grapefruit 15.6 0.30 83%
spirulina 6.1 0.26 70%
chives 6.7 0.30 48%
nectarines 39.2 0.44 72%
jerusalem-artichokes 113.2 0.73 87%
grapefruit 7.4 0.33 85%
carambola 0.2 0.31 56%
limes -8.6 0.30 70%
seaweed (kelp) 19.5 0.43 77%
watermelon -17.2 0.30 60%
seaweed (wakame) 24.6 0.45 79%
lemongrass 164.6 0.99 93%
sweet potato 139.2 0.90 81%
raspberries 38.9 0.52 30%
oranges 19.9 0.46 77%

macronutrients

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

macro targets

While Angela G’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) 70 175
fat (g) 20 65
carbs (g) 0 75
energy (calories) 1150

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 Angela G’s food log based on the harder to find 50% of the essential nutrients. Angela G’s most nutrient dense day is December 04 2019 while her least nutrient-dense day is December 21 2019.

best and worst days

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