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.

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
9.7
Zinc : Copper
6.6
Potassium : Sodium
1.5
Calcium : Magnesium
0.7
Iron : Copper
19.3
Calcium : Phosphorus
0.5

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 17%
Sodium 41%
Calcium 44%
Thiamin (B1) 57%
Folate 64%
Potassium 65%
Panto Acid (B5) 70%
Phosphorus 78%
Vitamin E 78%
Vitamin B6 92%
Manganese 93%
Vitamin B12 93%
Selenium 94%
Cystine 245%
Niacin (B3) 101%
Riboflavin (B2) 134%
Vitamin A 188%
Copper 130%
Zinc 106%
Magnesium 162%

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 2376.7 1.92 55%
beef liver 2269.4 1.75 60%
lamb liver 2080.7 1.68 48%
pork liver 1918.4 1.65 59%
lamb kidney 1231.0 1.12 52%
pork chops 1332.4 1.74 54%
turkey liver 1338.2 1.89 47%
chicken liver 1149.1 1.72 50%
beef kidney 1015.8 1.57 52%
lamb (lean) 865.3 1.44 43%
egg white 297.7 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3078.0 1.43 47%
crab 1012.5 0.83 71%
lobster 958.9 0.89 71%
salmon 1324.5 1.56 52%
halibut 1050.9 1.11 66%
mussel 902.1 0.86 63%
mollusks conch 1017.5 1.30 54%
rockfish 666.1 1.09 66%
crayfish 499.2 0.82 67%
octopus 949.2 1.64 71%
clam 788.1 1.42 73%
flounder 314.6 0.86 57%
oysters 320.3 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 780.7 0.23 49%
wheat bran 1716.3 2.16 38%
oat bran 1810.6 2.46 65%
portabella mushrooms 510.7 0.29 55%
amaranth leaves 454.5 0.21 86%
turnip greens 489.1 0.29 44%
asparagus 343.0 0.22 50%
pumpkin 320.6 0.20 76%
chinese cabbage 254.7 0.12 54%
snap beans 258.4 0.15 58%
winter squash 379.0 0.40 69%
shiitake mushroom 341.6 0.39 58%
kale 276.8 0.28 60%
escarole 216.0 0.19 24%
red peppers 285.5 0.31 40%
banana pepper 248.7 0.27 36%
butternut squash 353.4 0.45 75%
zucchini 181.3 0.17 40%
artichokes 357.4 0.47 49%
collards 261.5 0.33 37%
celery 164.5 0.18 50%
mung beans 169.1 0.19 74%
jalapeno peppers 197.6 0.27 37%
summer squash 151.0 0.19 45%
okra 168.0 0.22 50%
cauliflower 177.3 0.25 50%
broccoli 235.2 0.35 50%
brussel sprouts 275.3 0.42 50%
carrots 258.4 0.41 64%
parsley 226.5 0.36 48%
watercress 78.0 0.11 65%
mustard greens 167.4 0.27 36%
pickles 72.6 0.12 40%
cucumber 72.6 0.12 40%
onions 180.0 0.32 65%
white mushroom 127.0 0.22 65%
chard 91.5 0.19 51%
chayote 120.5 0.24 41%
radishes 65.8 0.16 43%
sauerkraut 85.5 0.19 39%
lettuce 63.5 0.15 50%
beet greens 104.8 0.22 35%
coconut water 83.6 0.19 66%
seaweed (laver) 176.9 0.35 80%
chicory greens 90.5 0.23 23%
radicchio 84.5 0.23 68%
endive 49.9 0.17 7%
alfalfa 70.0 0.23 19%
turnips 57.5 0.21 51%
rhubarb 49.9 0.21 55%
cabbage 58.2 0.23 55%
eggplant 54.7 0.25 35%
red cabbage 75.5 0.29 55%
peas 139.1 0.42 65%
arugula 26.8 0.25 45%
coriander 14.6 0.23 30%
pinto beans 7.2 0.22 83%
spirulina 13.0 0.26 70%
cantaloupe 50.1 0.34 70%
turnips -15.0 0.22 61%
blackberries 94.5 0.43 27%
celeriac 86.3 0.42 72%
chives 10.2 0.30 48%
carambola -6.3 0.31 56%
beets 51.2 0.43 70%
soybeans (sprouted) 281.5 0.81 49%
limes -38.2 0.30 70%
seaweed (kelp) 33.8 0.43 77%
strawberries -49.3 0.32 49%
seaweed (wakame) 34.1 0.45 79%
mulberries 3.2 0.43 74%
boysenberries 33.8 0.50 54%
grapefruit -117.6 0.30 83%
apricots -20.4 0.48 71%
watermelon -128.3 0.30 60%
edamame 412.4 1.21 41%

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) 70 175
fat (g) 20 80
carbs (g) 0 60
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 Michel’s food log based on the harder to find 50% of the essential nutrients. Michel’s most nutrient dense day is May 23 2019 while her least nutrient-dense day is May 21 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)

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