Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Angela 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’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Angela 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
1.2
Zinc : Copper
11.0
Potassium : Sodium
2.1
Calcium : Magnesium
2.0
Iron : Copper
8.4
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 56%
Iron 83%
Calcium 97%
Thiamin (B1) 97%
Phosphorus 99%
Manganese 106%
Vitamin D 126%
Magnesium 129%
Potassium 130%
Vitamin E 134%
Niacin (B3) 153%
Vitamin B6 156%
Panto Acid (B5) 163%

optimal foods for you

The foods listed below will provide Angela 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 7.7 1.72 50%
lamb kidney 6.9 1.12 52%
beef liver 6.6 1.75 60%
pork liver 6.5 1.65 59%
lamb liver 6.2 1.68 48%
veal liver 5.9 1.92 55%
turkey liver 4.9 1.89 47%
beef kidney 4.2 1.57 52%
chicken breast 3.9 1.48 60%
veal 3.6 1.51 65%
pork chops 3.6 1.74 54%
lamb lungs 2.7 0.95 58%
pork shoulder 2.9 1.62 56%
turkey heart 3.0 1.74 47%
beef tripe 2.5 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
salmon 6.1 1.56 52%
halibut 5.4 1.11 66%
trout 5.0 1.68 45%
sturgeon 4.6 1.35 49%
mussel 4.1 0.86 63%
octopus 4.4 1.64 71%
caviar 5.0 2.64 33%
crab 3.6 0.83 71%
fish roe 4.0 1.43 47%
pollock 3.4 1.11 69%
oysters 3.0 1.02 59%
mollusks conch 3.2 1.30 54%
haddock 3.0 1.16 71%
lobster 2.8 0.89 71%
tuna 3.4 1.84 52%
anchovy 3.6 2.10 44%
rockfish 2.7 1.09 66%
white fish 2.6 1.08 70%

Plant based foods

food name nutrient density energy density insulin load
coriander 12.3 0.23 30%
spinach 11.2 0.23 49%
watercress 10.9 0.11 65%
beet greens 10.8 0.22 35%
chicory greens 10.4 0.23 23%
chard 10.0 0.19 51%
asparagus 9.7 0.22 50%
mustard greens 9.5 0.27 36%
wheat bran 10.5 2.16 38%
endive 9.1 0.17 7%
seaweed (laver) 9.0 0.35 80%
lettuce 8.9 0.15 50%
spirulina 8.8 0.26 70%
arugula 8.3 0.25 45%
amaranth leaves 8.2 0.21 86%
jalapeno peppers 8.2 0.27 37%
chinese cabbage 8.0 0.12 54%
parsley 8.2 0.36 48%
seaweed (wakame) 8.0 0.45 79%
okra 7.8 0.22 50%
chives 7.8 0.30 48%
shiitake mushroom 7.6 0.39 58%
broccoli 7.6 0.35 50%
white mushroom 7.5 0.22 65%
turnip greens 7.4 0.29 44%
portabella mushrooms 7.2 0.29 55%
banana pepper 7.2 0.27 36%
celery 7.0 0.18 50%
peas 7.1 0.42 65%
zucchini 6.8 0.17 40%
escarole 6.6 0.19 24%
collards 6.5 0.33 37%
butternut squash 6.5 0.45 75%
mung beans 6.2 0.19 74%
kale 6.3 0.28 60%
red peppers 6.2 0.31 40%
summer squash 6.1 0.19 45%
alfalfa 6.0 0.23 19%
winter squash 6.0 0.40 69%
yeast extract spread 7.0 1.85 59%
seaweed (kelp) 6.0 0.43 77%
snap beans 5.7 0.15 58%
sauerkraut 5.5 0.19 39%
pinto beans 5.5 0.22 83%
cauliflower 5.5 0.25 50%
radicchio 5.5 0.23 68%
pumpkin 5.3 0.20 76%
chayote 4.9 0.24 41%
pickles 4.8 0.12 40%
cucumber 4.8 0.12 40%
turnips 4.7 0.21 51%
eggplant 4.7 0.25 35%
artichokes 4.3 0.47 49%
radishes 4.1 0.16 43%
cabbage 4.1 0.23 55%
red cabbage 4.0 0.29 55%
onions 3.9 0.32 65%
brussel sprouts 3.9 0.42 50%
lemongrass 4.2 0.99 93%
celeriac 3.7 0.42 72%
leeks 3.6 0.61 83%
carrots 3.1 0.41 64%
blackberries 3.0 0.43 27%
mulberries 2.8 0.43 74%
soybeans (sprouted) 2.9 0.81 49%
oat bran 3.8 2.46 65%
sweet potato 2.6 0.90 81%

macronutrients

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

macro targets

While Angela’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) 75 155
fat (g) 15 85
carbs (g) 0 80
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’s food log based on the harder to find 50% of the essential nutrients. Angela’s most nutrient dense day is February 28 2019 while her least nutrient-dense day is March 08 2019.

best and worst days

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