Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Yvette 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 and being zero carb.

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 Yvette’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
Zinc : Copper
Potassium : Sodium
Calcium : Magnesium
0.0
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Yvette’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: inflammation.

nutrient % DRI prioritize
Calcium 0%
Copper 0%
Cystine 0%
Folate 0%
Histidine 0%
Iron 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Magnesium 0%
Manganese 0%
Methionine 0%
Niacin (B3) 0%
Vitamin B-6 0%
Riboflavin (B2) 0%
Vitamin C 0%
Vitamin D 0%
Vitamin E 0%
Vitamin A 0%
Selenium 0%
Zinc 0%

optimal foods for you

The foods listed below will provide Yvette 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
turkey liver 20.0 1.89 47%
veal 16.3 1.51 65%
chicken breast 16.2 1.48 60%
sirloin steak (lean) 15.5 1.77 57%
pork chops 15.4 1.74 54%
pork shoulder 15.2 1.62 56%
beef kidney 15.1 1.57 52%
bison 15.0 1.71 53%
ground beef (lean) 14.2 1.44 60%
beef roast 14.5 1.78 48%
leg ham 14.2 1.65 56%
porterhouse steak (fat trimmed) 13.9 1.45 50%
lamb lungs 12.8 0.95 58%
turkey heart 13.9 1.74 47%
chicken drumstick 12.4 1.49 47%
chuck steak 13.2 1.94 51%
beef tripe 11.6 1.03 55%
lamb heart 12.5 1.61 48%
veal loin 11.7 1.75 48%
beef heart 11.3 1.79 52%
lamb (lean) 10.6 1.44 43%
top round steak 11.6 2.09 56%
pork loin 11.2 1.93 41%
roast beef 11.4 2.19 38%
roast pork 10.9 1.99 41%
pork (lean) 11.0 2.09 44%
pork ribs 11.1 2.16 39%
lamb shank 10.4 1.96 48%
turkey gizzard 9.5 1.55 57%
lamb sweetbread 8.8 1.44 43%
elk 9.2 1.93 44%
roast ham 8.0 1.78 41%
lamb chop 8.4 2.34 42%
beef rib eye steak 8.1 2.48 33%
sirloin steak 7.0 2.43 36%
rotisserie chicken thigh 5.9 1.93 39%
beef brisket 6.7 2.44 37%
beef loin, top loin 6.4 2.50 34%
chicken 5.3 2.19 36%
lamb brains 3.8 1.54 27%
beef tenderloin steak 5.4 2.62 32%
beef rib, eye 5.5 2.65 32%
ground turkey 5.2 2.58 30%
flank, steak 5.1 2.63 33%
beef rib, small end 5.2 2.78 31%
beef tenderloin steak 4.9 2.73 31%
beef brisket 4.8 2.80 33%
lamb leg 4.3 2.58 31%
beef loin 4.4 2.78 30%
beef shortribs 4.6 2.95 33%
ground beef 3.6 2.48 30%
beef brisket, flat half 3.9 2.89 32%
ground beef 70/30 3.5 2.70 30%
ground beef, 80/20 3.5 2.70 31%
ground beef, 75/25 3.6 2.77 31%
beef brisket, flat half 3.8 2.98 31%
t-bone steak 3.1 2.94 26%
ground beef 70/30 2.8 2.77 30%
ham 0.8 1.49 29%
turkey -0.5 2.21 28%
headcheese -2.3 1.57 20%
pork ribs 0.5 3.61 18%
goat cheese -1.3 2.64 21%
sweetbread -1.5 3.18 12%
lamb rib -1.0 3.61 19%
duck -1.8 3.37 18%
lamb -6.4 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 19.6 0.83 71%
halibut 18.6 1.11 66%
lobster 17.7 0.89 71%
crayfish 17.1 0.82 67%
salmon 17.7 1.56 52%
pollock 16.9 1.11 69%
rockfish 16.3 1.09 66%
haddock 16.2 1.16 71%
white fish 15.3 1.08 70%
flounder 14.9 0.86 57%
sturgeon 15.0 1.35 49%
tuna 15.2 1.84 52%
whiting 13.9 1.16 66%
perch 13.4 0.96 62%
trout 14.6 1.68 45%
cod 16.3 2.90 71%
orange roughy 13.1 1.05 70%
anchovy 14.4 2.10 44%
sardine 9.9 2.08 38%
herring 8.8 2.17 36%
mackerel 2.2 3.05 14%

macronutrients

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

macro targets

While Yvette’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) 105 225
fat (g) 25 125
carbs (g) 0 115
energy (calories) 1700

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 Yvette’s food log based on the harder to find 50% of the essential nutrients. Yvette’s most nutrient dense day is N/A while her least nutrient-dense day is N/A.

best and worst days

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