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
7.6
Zinc : Copper
3.2
Potassium : Sodium
1.0
Calcium : Magnesium
1.7
Iron : Copper
9.3
Calcium : Phosphorus
0.7

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 18%
Folate 54%
Vitamin E 54%
Panto Acid (B5) 65%
Thiamin (B1) 67%
Vitamin B12 68%
Calcium 69%
Sodium 79%
Potassium 82%
Riboflavin (B2) 82%
Phosphorus 84%
Zinc 92%
Iron 98%
Cystine 261%
Vitamin B-6 99%
Niacin (B3) 120%
Vitamin C 272%
Vitamin A 406%
Selenium 127%
Manganese 125%
Copper 237%
Magnesium 112%

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
beef liver 2369.8 1.75 60%
veal liver 2433.5 1.92 55%
pork liver 2186.8 1.65 59%
lamb liver 2167.1 1.68 48%
lamb kidney 1409.5 1.12 52%
chicken liver 1286.7 1.72 50%
beef kidney 1118.7 1.57 52%
turkey liver 1316.5 1.89 47%
pork chops 1185.3 1.74 54%
egg white 222.9 0.52 74%
lamb (lean) 717.1 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2923.1 1.43 47%
mussel 1055.3 0.86 63%
crab 967.3 0.83 71%
lobster 889.5 0.89 71%
halibut 946.1 1.11 66%
salmon 1187.1 1.56 52%
mollusks conch 976.6 1.30 54%
octopus 1174.2 1.64 71%
crayfish 480.5 0.82 67%
clam 801.9 1.42 73%
rockfish 578.3 1.09 66%
oysters 397.8 1.02 59%
flounder 252.4 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 877.8 0.23 49%
amaranth leaves 573.4 0.21 86%
turnip greens 611.5 0.29 44%
portabella mushrooms 505.2 0.29 55%
snap beans 385.3 0.15 58%
chinese cabbage 332.2 0.12 54%
pumpkin 353.4 0.20 76%
asparagus 370.1 0.22 50%
kale 344.2 0.28 60%
red peppers 364.1 0.31 40%
banana pepper 314.9 0.27 36%
winter squash 395.4 0.40 69%
collards 329.3 0.33 37%
escarole 234.9 0.19 24%
jalapeno peppers 273.9 0.27 37%
zucchini 203.9 0.17 40%
artichokes 401.7 0.47 49%
parsley 317.0 0.36 48%
shiitake mushroom 335.7 0.39 58%
mung beans 200.2 0.19 74%
butternut squash 372.9 0.45 75%
celery 178.0 0.18 50%
cauliflower 218.6 0.25 50%
mustard greens 225.7 0.27 36%
summer squash 177.1 0.19 45%
broccoli 277.1 0.35 50%
brussel sprouts 316.0 0.42 50%
onions 234.3 0.32 65%
okra 175.0 0.22 50%
watercress 88.5 0.11 65%
sauerkraut 142.6 0.19 39%
pickles 78.9 0.12 40%
cucumber 78.9 0.12 40%
chard 114.7 0.19 51%
white mushroom 129.8 0.22 65%
carrots 243.9 0.41 64%
beet greens 127.1 0.22 35%
radishes 80.1 0.16 43%
seaweed (laver) 203.7 0.35 80%
lettuce 75.4 0.15 50%
turnips 97.6 0.21 51%
coconut water 84.1 0.19 66%
chayote 118.0 0.24 41%
peas 229.3 0.42 65%
chicory greens 100.5 0.23 23%
endive 55.4 0.17 7%
radicchio 90.0 0.23 68%
alfalfa 81.2 0.23 19%
cabbage 73.8 0.23 55%
rhubarb 50.4 0.21 55%
red cabbage 86.8 0.29 55%
eggplant 49.8 0.25 35%
arugula 32.7 0.25 45%
coriander 17.1 0.23 30%
pinto beans 8.4 0.22 83%
cantaloupe 69.4 0.34 70%
spirulina 14.8 0.26 70%
turnips -11.5 0.22 61%
mulberries 110.8 0.43 74%
blackberries 108.9 0.43 27%
chives 13.0 0.30 48%
celeriac 94.3 0.42 72%
strawberries 11.7 0.32 49%
carambola 3.6 0.31 56%
limes -14.3 0.30 70%
beets 56.0 0.43 70%
seaweed (kelp) 43.0 0.43 77%
soybeans (sprouted) 284.7 0.81 49%
seaweed (wakame) 41.2 0.45 79%
grapefruit -87.8 0.30 83%
boysenberries 36.0 0.50 54%
lemongrass 357.5 0.99 93%
watermelon -136.9 0.30 60%
apricots -24.1 0.48 71%
raspberries 4.7 0.52 30%
leeks 61.5 0.61 83%

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) 65 175
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 July 11 2019 while her least nutrient-dense day is July 10 2019.

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)
Wild Planet, Wild Pink Salmon 180
Avocado Oil 40
Olivio, Extra Virgin Olive 44
Asparagus, Cooked from Fresh 19
Trader Joe's, Sugar Snap Peas, Fresh 35
Shiitake Mushrooms, Cooked 16
Lemon Juice, Fresh 3
Bulletproof, Upgraded Collagen 40
Coffee, Prepared From Grounds 4
Chicken Breast, Skin Removed Before Cooking 87
Carrots, Baby, Raw 70
Chicken Breast, Skin Removed Before Cooking 98
Chicken Thigh, Skin Removed Before Eating 98
Arugula, Raw 6
Broccoli Seeds, Sprouted, Raw 7
Tahini 547
Mulberries 13
Doctor in the Kitchen, Flackers, Savory 150
Organic Valley, Organic Salted Butter 50
Apple juice or cider, made from frozen, not fortified 7
Molasses, Blackstrap 40
Bob's Red Mill, Baking Flour, 1 to 1, Gluten Free 89
Dark Chocolate Chips, 60%-69% Cacao 203
Tamari Sauce 11
Blueberries, Fresh 38

Worst Day

food name energy (kcal)
Go Raw, Sprouted Organic Pumpkin Seeds with Sea Salt 160
Blueberries, Fresh 63
Bulletproof, Collagen Protein, Unflavored 90
Thai Kitchen, Coconut Milk, Unsweetened 150
Bob's Red Mill, Flax Seed Meal, Ground 30
Trader Joe's, Sugar Snap Peas, Fresh 28
Crown Prince, Baby Clams, Smoked, In Oil 128
Katz, Gluten-Free Apple Pie 280
Macadamia Nuts, Roasted, Unsalted 386
GoMacro, Macrobar Mini, Peanut Butter Chocolate Chip 110
Raspberries, Frozen, Unsweetened 42
Strawberries, Frozen, Unsweetened 42
Amazing Grass, Kale Powder 20
Artisana Organics, Coconut Butter, Whole Coconut Puree 315
Amazing Herbs, Black Cumin Seeds 8
Apple, Fresh, With Skin 52

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