Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Michel 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 paleo.

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 Michel’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
7.0
Zinc : Copper
5.3
Potassium : Sodium
1.0
Calcium : Magnesium
2.9
Iron : Copper
12.5
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Michel’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, inflammation, methylation.

nutrient % DRI prioritize
Vitamin D 32%
Vitamin E 63%
Sodium 67%
Magnesium 74%
Potassium 75%
Calcium 78%
Phosphorus 82%
Iron 87%
Zinc 103%
Manganese 108%
Selenium 108%
Folate 118%
Panto Acid (B5) 138%
Cystine 243%
Niacin (B3) 147%
Riboflavin (B2) 159%
Thiamin (B1) 150%
Vitamin C 353%
Vitamin A 191%
Copper 157%

optimal foods for you

The foods listed below will provide Michel 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
veal liver 2000.9 1.92 55%
beef liver 1900.3 1.75 60%
lamb liver 1793.7 1.68 48%
pork liver 1616.5 1.65 59%
lamb kidney 1027.0 1.12 52%
pork chops 1249.1 1.74 54%
turkey liver 1103.9 1.89 47%
egg white 332.4 0.52 74%
chicken liver 963.9 1.72 50%
lamb (lean) 712.7 1.44 43%
beef kidney 738.8 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2631.6 1.43 47%
crab 929.4 0.83 71%
lobster 934.2 0.89 71%
halibut 928.6 1.11 66%
salmon 1067.6 1.56 52%
mollusks conch 921.2 1.30 54%
mussel 672.1 0.86 63%
crayfish 475.4 0.82 67%
rockfish 620.1 1.09 66%
flounder 295.2 0.86 57%
octopus 633.9 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 743.3 0.23 49%
amaranth leaves 477.0 0.21 86%
turnip greens 518.8 0.29 44%
portabella mushrooms 500.6 0.29 55%
pumpkin 331.5 0.20 76%
asparagus 345.2 0.22 50%
chinese cabbage 255.1 0.12 54%
snap beans 274.0 0.15 58%
winter squash 394.7 0.40 69%
red peppers 329.2 0.31 40%
kale 306.6 0.28 60%
banana pepper 265.8 0.27 36%
escarole 223.0 0.19 24%
shiitake mushroom 329.8 0.39 58%
butternut squash 367.7 0.45 75%
artichokes 371.0 0.47 49%
collards 274.4 0.33 37%
zucchini 176.2 0.17 40%
parsley 274.2 0.36 48%
mung beans 179.9 0.19 74%
broccoli 261.7 0.35 50%
celery 162.3 0.18 50%
cauliflower 199.0 0.25 50%
brussel sprouts 288.2 0.42 50%
summer squash 159.7 0.19 45%
mustard greens 188.9 0.27 36%
jalapeno peppers 184.0 0.27 37%
okra 162.4 0.22 50%
carrots 257.0 0.41 64%
watercress 81.7 0.11 65%
onions 197.5 0.32 65%
cucumber 74.0 0.12 40%
pickles 74.0 0.12 40%
white mushroom 124.2 0.22 65%
chard 97.6 0.19 51%
seaweed (laver) 183.5 0.35 80%
radishes 72.7 0.16 43%
coconut water 90.8 0.19 66%
beet greens 110.2 0.22 35%
chayote 116.8 0.24 41%
sauerkraut 84.4 0.19 39%
lettuce 63.2 0.15 50%
chicory greens 93.4 0.23 23%
radicchio 87.0 0.23 68%
endive 51.5 0.17 7%
cabbage 74.5 0.23 55%
alfalfa 73.6 0.23 19%
rhubarb 61.6 0.21 55%
turnips 58.4 0.21 51%
peas 172.8 0.42 65%
eggplant 53.4 0.25 35%
cantaloupe 93.8 0.34 70%
red cabbage 64.7 0.29 55%
blackberries 128.8 0.43 27%
arugula 27.9 0.25 45%
coriander 14.9 0.23 30%
pinto beans 6.9 0.22 83%
turnips -5.2 0.22 61%
spirulina 12.7 0.26 70%
carambola 36.3 0.31 56%
soybeans (sprouted) 303.8 0.81 49%
strawberries 27.2 0.32 49%
celeriac 81.4 0.42 72%
chives 11.3 0.30 48%
beets 58.3 0.43 70%
mulberries 56.1 0.43 74%
limes -13.5 0.30 70%
seaweed (kelp) 35.7 0.43 77%
grapefruit -39.0 0.30 83%
edamame 462.3 1.21 41%
seaweed (wakame) 36.2 0.45 79%
boysenberries 47.8 0.50 54%
raspberries 24.9 0.52 30%
grapefruit -85.7 0.33 85%
gooseberries -27.3 0.44 52%
watermelon -110.9 0.30 60%
apricots -14.4 0.48 71%
peaches -74.0 0.39 70%

macronutrients

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

macro targets

While Michel’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) 70 180
fat (g) 20 70
carbs (g) 0 100
energy (calories) 1300

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 Michel’s food log based on the harder to find 50% of the essential nutrients. Michel’s most nutrient dense day is January 21 2020 while her least nutrient-dense day is January 22 2020.

best and worst days

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