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
4.0
Zinc : Copper
9.6
Potassium : Sodium
1.4
Calcium : Magnesium
2.8
Iron : Copper
10.6
Calcium : Phosphorus
0.7

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
Iron 52%
Calcium 62%
Vitamin E 63%
Vitamin D 84%
Sodium 87%
Vitamin C 88%
Potassium 89%
Magnesium 95%
Folate 97%
Copper 98%
Zinc 106%
Panto Acid (B5) 113%
Phosphorus 118%

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 377.7 1.75 60%
veal liver 397.0 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1383.5 1.43 47%
mollusks conch 734.6 1.30 54%
salmon 468.5 1.56 52%
crab 234.5 0.83 71%
halibut 288.4 1.11 66%
lobster 175.3 0.89 71%
rockfish 195.2 1.09 66%
trout 298.0 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2172.5 6.14 16%
sunflower seeds 1649.0 5.46 15%
black beans 1067.2 3.41 73%
spinach 361.1 0.23 49%
winter squash 369.5 0.40 69%
edamame 524.2 1.21 41%
turnip greens 328.4 0.29 44%
artichokes 353.8 0.47 49%
brussel sprouts 328.4 0.42 50%
butternut squash 332.0 0.45 75%
almonds 1448.8 6.07 15%
red peppers 285.7 0.31 40%
snap beans 243.7 0.15 58%
pumpkin 248.5 0.20 76%
amaranth leaves 251.9 0.21 86%
kiwifruit 313.3 0.61 55%
banana pepper 222.6 0.27 36%
broccoli 234.7 0.35 50%
cauliflower 207.2 0.25 50%
chinese cabbage 161.8 0.12 54%
parsley 205.3 0.36 48%
celery 169.1 0.18 50%
kale 187.8 0.28 60%
portabella mushrooms 181.4 0.29 55%
collards 183.5 0.33 37%
asparagus 161.4 0.22 50%
escarole 152.6 0.19 24%
onions 177.0 0.32 65%
zucchini 142.6 0.17 40%
summer squash 142.2 0.19 45%
jalapeno peppers 146.4 0.27 37%
cowpeas 327.2 1.16 69%
shiitake mushroom 158.1 0.39 58%
strawberries 143.4 0.32 49%
lupin seeds 824.8 3.71 51%
soybeans (sprouted) 240.1 0.81 49%
coconut water 114.2 0.19 66%
mustard greens 125.4 0.27 36%
mung beans 110.9 0.19 74%
peas 156.4 0.42 65%
sauerkraut 103.7 0.19 39%
chayote 113.5 0.24 41%
blackberries 148.0 0.43 27%
okra 107.7 0.22 50%
lentils 293.2 1.16 64%
grapefruit 117.5 0.30 83%
cantaloupe 119.9 0.34 70%
celeriac 136.1 0.42 72%
wheat bran 482.3 2.16 38%
radishes 80.6 0.16 43%
pickles 72.4 0.12 40%
cucumber 72.4 0.12 40%
mulberries 130.9 0.43 74%
cabbage 91.5 0.23 55%
kidney beans 722.0 3.37 74%
grapefruit 110.4 0.33 85%
beets 123.7 0.43 70%
rhubarb 80.5 0.21 55%
turnips 80.3 0.21 51%
carrots 116.6 0.41 64%
oat bran 525.1 2.46 65%
watercress 48.1 0.11 65%
radicchio 71.0 0.23 68%
eggplant 73.9 0.25 35%
chard 58.0 0.19 51%
honeydew melon 87.2 0.36 66%
chicory greens 62.3 0.23 23%
boysenberries 112.5 0.50 54%
red cabbage 73.1 0.29 55%
beet greens 58.0 0.22 35%
carambola 72.0 0.31 56%
lettuce 37.4 0.15 50%
seaweed (laver) 71.5 0.35 80%
turnips 46.2 0.22 61%
sweet potato 181.0 0.90 81%
white mushroom 43.9 0.22 65%
alfalfa 41.6 0.23 19%
endive 30.9 0.17 7%
mango 112.4 0.60 63%
peaches 62.9 0.39 70%
raspberries 90.2 0.52 30%
lemongrass 180.9 0.99 93%
oranges 73.6 0.46 77%
leeks 103.0 0.61 83%
gooseberries 60.6 0.44 52%
arugula 21.1 0.25 45%
limes 25.3 0.30 70%
coriander 8.9 0.23 30%
nectarines 50.8 0.44 72%
pinto beans 4.7 0.22 83%

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 April 02 2020 while her least nutrient-dense day is April 06 2020.

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