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
2.7
Zinc : Copper
7.2
Potassium : Sodium
1.3
Calcium : Magnesium
2.6
Iron : Copper
11.5
Calcium : Phosphorus
0.8

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 71%
Iron 80%
Calcium 96%
Manganese 96%
Magnesium 98%
Phosphorus 98%
Potassium 102%
Omega-3 122%
Vitamin E 123%
Thiamin (B1) 140%
Zinc 140%
Vitamin D 150%
Folate 151%

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).

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1336.3 1.43 47%
mollusks conch 721.3 1.30 54%
crab 287.1 0.83 71%
mussel 290.6 0.86 63%
lobster 186.1 0.89 71%
salmon 339.6 1.56 52%
halibut 213.2 1.11 66%
crayfish 120.9 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
black beans 1581.7 3.41 73%
oat bran 1235.2 2.46 65%
garbanzo beans 1450.9 3.78 69%
spinach 477.1 0.23 49%
edamame 615.7 1.21 41%
wheat bran 853.0 2.16 38%
lupin seeds 1232.3 3.71 51%
turnip greens 347.4 0.29 44%
snap beans 279.0 0.15 58%
winter squash 332.4 0.40 69%
artichokes 349.4 0.47 49%
amaranth leaves 274.8 0.21 86%
butternut squash 309.8 0.45 75%
pumpkin 238.2 0.20 76%
brussel sprouts 290.1 0.42 50%
asparagus 208.2 0.22 50%
red peppers 197.9 0.31 40%
chinese cabbage 145.6 0.12 54%
almond butter 1678.0 6.14 16%
cowpeas 406.4 1.16 69%
escarole 155.5 0.19 24%
banana pepper 171.9 0.27 36%
kale 173.8 0.28 60%
onions 180.6 0.32 65%
celery 143.6 0.18 50%
kidney beans 957.5 3.37 74%
broccoli 186.6 0.35 50%
zucchini 140.8 0.17 40%
summer squash 142.7 0.19 45%
parsley 178.8 0.36 48%
soybeans (sprouted) 288.5 0.81 49%
collards 166.2 0.33 37%
okra 139.2 0.22 50%
cauliflower 142.0 0.25 50%
coconut water 121.8 0.19 66%
mung beans 120.9 0.19 74%
portabella mushrooms 145.9 0.29 55%
lemongrass 312.5 0.99 93%
jalapeno peppers 125.9 0.27 37%
pickles 77.2 0.12 40%
cucumber 77.2 0.12 40%
sauerkraut 93.1 0.19 39%
mustard greens 103.9 0.27 36%
shiitake mushroom 134.3 0.39 58%
lentils 332.2 1.16 64%
turnips 81.1 0.21 51%
radishes 66.5 0.16 43%
chayote 86.4 0.24 41%
cabbage 79.5 0.23 55%
blackberries 129.0 0.43 27%
rhubarb 72.4 0.21 55%
watercress 42.9 0.11 65%
peas 122.3 0.42 65%
beets 120.1 0.43 70%
radicchio 69.7 0.23 68%
carrots 110.1 0.41 64%
eggplant 69.5 0.25 35%
chard 55.7 0.19 51%
beet greens 62.8 0.22 35%
celeriac 112.1 0.42 72%
red cabbage 80.4 0.29 55%
lettuce 44.1 0.15 50%
chicory greens 53.8 0.23 23%
cantaloupe 76.0 0.34 70%
endive 34.9 0.17 7%
strawberries 70.6 0.32 49%
alfalfa 47.9 0.23 19%
seaweed (laver) 78.7 0.35 80%
boysenberries 108.1 0.50 54%
white mushroom 39.7 0.22 65%
turnips 32.9 0.22 61%
kiwifruit 129.8 0.61 55%
mulberries 65.1 0.43 74%
arugula 20.0 0.25 45%
honeydew melon 40.7 0.36 66%
coriander 8.4 0.23 30%
pinto beans 3.7 0.22 83%
spirulina 4.8 0.26 70%
grapefruit 12.9 0.30 83%
leeks 91.6 0.61 83%
peaches 31.1 0.39 70%
chives 6.7 0.30 48%
raspberries 62.1 0.52 30%
carambola 1.8 0.31 56%
lima beans 208.0 1.13 70%
seaweed (kelp) 25.0 0.43 77%
grapefruit 2.1 0.33 85%
limes -8.5 0.30 70%
seaweed (wakame) 27.0 0.45 79%
nectarines 21.5 0.44 72%
watermelon -16.2 0.30 60%
jerusalem-artichokes 84.4 0.73 87%

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 November 11 2019 while her least nutrient-dense day is November 09 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