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
1.4
Zinc : Copper
7.3
Potassium : Sodium
2.0
Calcium : Magnesium
1.9
Iron : Copper
9.8
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
Sodium 44%
Iron 59%
Calcium 61%
Magnesium 87%
Vitamin D 91%
Potassium 95%
Phosphorus 100%
Manganese 119%
Zinc 122%
Vitamin E 123%
Copper 135%
Niacin (B3) 138%
Panto Acid (B5) 139%

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
beef liver 697.5 1.75 60%
pork liver 657.8 1.65 59%
lamb kidney 528.5 1.12 52%
veal liver 710.3 1.92 55%
lamb liver 576.7 1.68 48%
lamb (lean) 351.9 1.44 43%
chicken liver 403.0 1.72 50%
beef tripe 186.9 1.03 55%
lean pastrami 133.4 0.95 73%
kefir (low fat) 1.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1080.6 1.43 47%
salmon 609.8 1.56 52%
mussel 335.8 0.86 63%
halibut 377.0 1.11 66%
crab 273.8 0.83 71%
lobster 226.1 0.89 71%
octopus 331.7 1.64 71%
oysters 173.0 1.02 59%
trout 302.7 1.68 45%
crayfish 97.5 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 868.5 2.16 38%
spinach 338.9 0.23 49%
turnip greens 274.4 0.29 44%
pumpkin 237.9 0.20 76%
snap beans 208.7 0.15 58%
portabella mushrooms 239.0 0.29 55%
amaranth leaves 208.7 0.21 86%
shiitake mushroom 224.0 0.39 58%
winter squash 218.6 0.40 69%
jalapeno peppers 169.8 0.27 37%
lemongrass 330.0 0.99 93%
asparagus 144.1 0.22 50%
butternut squash 195.2 0.45 75%
escarole 132.9 0.19 24%
chinese cabbage 102.5 0.12 54%
red peppers 141.0 0.31 40%
kale 131.6 0.28 60%
collards 139.6 0.33 37%
banana pepper 118.5 0.27 36%
parsley 138.7 0.36 48%
celery 96.9 0.18 50%
broccoli 121.3 0.35 50%
artichokes 146.7 0.47 49%
turnips 85.0 0.21 51%
onions 109.4 0.32 65%
sauerkraut 80.5 0.19 39%
mung beans 79.7 0.19 74%
mustard greens 94.1 0.27 36%
zucchini 73.3 0.17 40%
cauliflower 89.4 0.25 50%
summer squash 72.2 0.19 45%
mulberries 122.3 0.43 74%
cucumber 45.5 0.12 40%
pickles 45.5 0.12 40%
white mushroom 60.6 0.22 65%
chard 51.1 0.19 51%
chayote 61.9 0.24 41%
watercress 28.3 0.11 65%
peas 99.7 0.42 65%
seaweed (laver) 83.0 0.35 80%
radishes 37.6 0.16 43%
jerusalem-artichokes 168.9 0.73 87%
beet greens 51.5 0.22 35%
radicchio 49.9 0.23 68%
blackberries 93.1 0.43 27%
rhubarb 43.6 0.21 55%
celeriac 92.4 0.42 72%
chicory greens 44.4 0.23 23%
okra 43.9 0.22 50%
lettuce 27.0 0.15 50%
coconut water 32.9 0.19 66%
endive 28.8 0.17 7%
eggplant 43.5 0.25 35%
carrots 78.9 0.41 64%
brussel sprouts 78.7 0.42 50%
alfalfa 30.2 0.23 19%
red cabbage 39.3 0.29 55%
cabbage 22.2 0.23 55%
arugula 14.8 0.25 45%
turnips 10.3 0.22 61%
sunflower seeds 1223.1 5.46 15%
coriander 7.6 0.23 30%
pinto beans 3.1 0.22 83%
peaches 36.1 0.39 70%
spirulina 6.2 0.26 70%
cantaloupe 20.9 0.34 70%
strawberries 16.6 0.32 49%
chives 4.2 0.30 48%
nectarines 34.4 0.44 72%
limes -1.6 0.30 70%
beets 26.5 0.43 70%
carambola -7.0 0.31 56%
seaweed (kelp) 17.4 0.43 77%
boysenberries 32.1 0.50 54%
seaweed (wakame) 18.0 0.45 79%
raspberries 31.7 0.52 30%
apricots 11.3 0.48 71%
kiwifruit 43.6 0.61 55%
grapefruit -31.1 0.30 83%
honeydew melon -24.5 0.36 66%

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) 70 170
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 June 22 2019 while her least nutrient-dense day is July 04 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