Nutrition Fingerprint

recommended approach

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

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
4.5
Potassium : Sodium
0.9
Calcium : Magnesium
2.3
Iron : Copper
2.8
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Deborah’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, fatigue, hypertension, hypothyroidism, inflammation, methylation.

nutrient % DRI prioritize
Iron 139%
Vitamin E 142%
Calcium 170%
Folate 397%
Niacin (B3) 384%
Thiamin (B1) 339%
Vitamin D 236%
Selenium 425%
Manganese 203%
Magnesium 200%

optimal foods for you

The foods listed below will provide Deborah 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 7.4 1.72 50%
lamb kidney 5.9 1.12 52%
pork liver 5.2 1.65 59%
turkey liver 4.5 1.89 47%
beef tripe 3.8 1.03 55%
beef liver 4.3 1.75 60%
lamb liver 4.1 1.68 48%
beef kidney 3.4 1.57 52%
kefir (low fat) 2.6 0.41 64%
lamb lungs 2.9 0.95 58%
veal liver 3.1 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 6.5 1.30 54%
mussel 6.0 0.86 63%
oysters 5.4 1.02 59%
anchovy 5.5 2.10 44%
halibut 4.8 1.11 66%
fish roe 4.9 1.43 47%
crab 4.4 0.83 71%
crayfish 4.1 0.82 67%
pollock 3.9 1.11 69%
caviar 4.9 2.64 33%
octopus 4.1 1.64 71%
salmon 3.9 1.56 52%
haddock 3.5 1.16 71%
sturgeon 3.6 1.35 49%
flounder 3.2 0.86 57%
rockfish 3.3 1.09 66%
sardine 4.0 2.08 38%
lobster 2.8 0.89 71%
trout 3.1 1.68 45%
shrimp 2.7 1.19 69%
cod 3.7 2.90 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 12.8 0.23 49%
coriander 11.9 0.23 30%
asparagus 11.0 0.22 50%
endive 10.4 0.17 7%
seaweed (wakame) 10.4 0.45 79%
amaranth leaves 10.1 0.21 86%
chicory greens 10.0 0.23 23%
beet greens 9.7 0.22 35%
watercress 9.5 0.11 65%
turnip greens 9.6 0.29 44%
parsley 9.6 0.36 48%
chinese cabbage 9.3 0.12 54%
lettuce 9.2 0.15 50%
chard 9.1 0.19 51%
arugula 8.7 0.25 45%
mustard greens 8.7 0.27 36%
seaweed (kelp) 8.5 0.43 77%
chives 8.3 0.30 48%
okra 8.3 0.22 50%
wheat bran 9.3 2.16 38%
seaweed (laver) 8.0 0.35 80%
escarole 7.7 0.19 24%
yeast extract spread 8.1 1.85 59%
spirulina 6.9 0.26 70%
onions 6.1 0.32 65%
collards 6.0 0.33 37%
kale 6.0 0.28 60%
snap beans 5.7 0.15 58%
broccoli 5.9 0.35 50%
celery 5.7 0.18 50%
white mushroom 5.6 0.22 65%
radicchio 5.3 0.23 68%
alfalfa 5.2 0.23 19%
portabella mushrooms 5.2 0.29 55%
sauerkraut 4.7 0.19 39%
mung beans 4.6 0.19 74%
zucchini 4.5 0.17 40%
banana pepper 4.5 0.27 36%
jalapeno peppers 4.4 0.27 37%
lemongrass 4.9 0.99 93%
pinto beans 4.3 0.22 83%
butternut squash 4.4 0.45 75%
summer squash 4.0 0.19 45%
shiitake mushroom 4.0 0.39 58%
winter squash 4.0 0.40 69%
peas 3.9 0.42 65%
artichokes 3.8 0.47 49%
red peppers 3.6 0.31 40%
rhubarb 3.5 0.21 55%
pickles 3.4 0.12 40%
cucumber 3.4 0.12 40%
pumpkin 3.4 0.20 76%
cauliflower 3.4 0.25 50%
turnips 3.3 0.21 51%
cabbage 3.3 0.23 55%
red cabbage 3.0 0.29 55%
radishes 2.8 0.16 43%
brussel sprouts 2.9 0.42 50%
oat bran 4.1 2.46 65%
blackberries 2.6 0.43 27%
leeks 2.7 0.61 83%
tofu 2.7 0.83 34%
mulberries 2.3 0.43 74%
edamame 2.7 1.21 41%
eggplant 2.0 0.25 35%
beets 2.1 0.43 70%
boysenberries 2.0 0.50 54%
coconut water 1.8 0.19 66%

macronutrients

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

macro targets

While Deborah’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) 80 165
fat (g) 20 90
carbs (g) 0 85
energy (calories) 1250

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 Deborah’s food log based on the harder to find 50% of the essential nutrients. Deborah’s most nutrient dense day is February 13 2019 while her least nutrient-dense day is February 11 2019.

best and worst days

Deborah’s food diary for the best and worst days are shown below for comparison. Deborah 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)
Coffee, Prepared From Grounds 9
Salmon, Pink, Canned, Drained 348
Oyster, Canned, Drained 21
spinach saag 132
Portabella Mushrooms, Cooked from Fresh 29
Cauliflower, Raw 43
Sari Foods, Nutritional Yeast Flakes 71
Butternut Squash 20
Eggs, Cooked 174
Egg Whites Only, Cooked 104
Red Bell Peppers, Cooked 28
Lettuce, Romaine or Cos 38
Cucumber, Raw, With Peel 23
Curry Powder 10

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 7
Beef liver 433
Onion, White, Yellow or Red, Raw 64
Savory Protein Waffles 147
Lard 63
Bacon, Pork 117
Eggs, Cooked 155
spinach saag 53
Sari Foods, Nutritional Yeast Flakes 60
Portabella Mushrooms, Cooked from Fresh 15
Cauliflower, Cooked from Fresh 39

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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