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).

supplements

The supplements listed below will provide Angela G with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.2
Zinc : Copper
8.6
Potassium : Sodium
1.8
Calcium : Magnesium
1.6
Iron : Copper
12.4
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
Sodium 43%
Calcium 50%
Iron 51%
Thiamin (B1) 70%
Manganese 74%
Vitamin E 74%
Phosphorus 80%
Potassium 85%
Magnesium 86%
Copper 92%
Niacin (B3) 96%
Zinc 97%
Vitamin D 103%

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 564.0 1.74 54%
lamb liver 423.5 1.68 48%
lamb kidney 234.6 1.12 52%
roast ham 300.9 1.78 41%
pork loin 261.5 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1310.6 1.43 47%
salmon 723.7 1.56 52%
halibut 474.7 1.11 66%
trout 330.4 1.68 45%
mussel 172.2 0.86 63%
rockfish 180.1 1.09 66%
mollusks conch 165.8 1.30 54%
crab 87.1 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 266.5 0.23 49%
wheat bran 546.5 2.16 38%
winter squash 242.5 0.40 69%
pumpkin 200.1 0.20 76%
butternut squash 225.3 0.45 75%
turnip greens 192.2 0.29 44%
portabella mushrooms 169.5 0.29 55%
asparagus 143.1 0.22 50%
shiitake mushroom 156.0 0.39 58%
red peppers 143.2 0.31 40%
banana pepper 132.2 0.27 36%
kale 126.8 0.28 60%
oat bran 473.4 2.46 65%
amaranth leaves 99.7 0.21 86%
snap beans 85.6 0.15 58%
brussel sprouts 123.5 0.42 50%
chinese cabbage 68.2 0.12 54%
celery 71.4 0.18 50%
broccoli 100.2 0.35 50%
escarole 73.8 0.19 24%
carrots 106.9 0.41 64%
collards 95.2 0.33 37%
summer squash 70.1 0.19 45%
jalapeno peppers 81.3 0.27 37%
zucchini 64.4 0.17 40%
artichokes 111.4 0.47 49%
okra 69.7 0.22 50%
mustard greens 75.2 0.27 36%
pickles 48.8 0.12 40%
cucumber 48.8 0.12 40%
onions 78.1 0.32 65%
parsley 81.0 0.36 48%
coconut water 51.7 0.19 66%
cauliflower 59.5 0.25 50%
rhubarb 52.5 0.21 55%
mung beans 48.0 0.19 74%
turnips 50.6 0.21 51%
jerusalem-artichokes 133.3 0.73 87%
watercress 30.4 0.11 65%
celeriac 81.4 0.42 72%
white mushroom 44.7 0.22 65%
eggplant 46.6 0.25 35%
beet greens 42.5 0.22 35%
chard 35.1 0.19 51%
sauerkraut 35.0 0.19 39%
kiwifruit 102.1 0.61 55%
blackberries 69.6 0.43 27%
cantaloupe 54.8 0.34 70%
seaweed (laver) 57.7 0.35 80%
cabbage 37.3 0.23 55%
chayote 40.2 0.24 41%
peaches 62.1 0.39 70%
lettuce 23.9 0.15 50%
radicchio 34.3 0.23 68%
red cabbage 45.3 0.29 55%
radishes 20.9 0.16 43%
nectarines 66.0 0.44 72%
peas 61.3 0.42 65%
chicory greens 28.9 0.23 23%
lemongrass 151.4 0.99 93%
endive 17.6 0.17 7%
mulberries 57.4 0.43 74%
sweet potato 127.9 0.90 81%
turnips 16.2 0.22 61%
strawberries 26.7 0.32 49%
alfalfa 8.2 0.23 19%
coriander 5.0 0.23 30%
arugula 7.7 0.25 45%
honeydew melon 23.7 0.36 66%
pinto beans 1.7 0.22 83%
spirulina 4.5 0.26 70%
grapefruit 7.9 0.30 83%
boysenberries 38.1 0.50 54%
chives 2.7 0.30 48%
beets 21.1 0.43 70%
gooseberries 17.2 0.44 52%
limes -6.0 0.30 70%
oranges 18.7 0.46 77%
grapefruit -1.7 0.33 85%
soybeans (sprouted) 73.4 0.81 49%
carambola -7.7 0.31 56%
sunflower seeds 830.7 5.46 15%
almond butter 942.7 6.14 16%
apricots 16.2 0.48 71%
raspberries 23.0 0.52 30%
cranberries 10.5 0.46 65%

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 August 03 2019 while her least nutrient-dense day is July 27 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