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
6.5
Zinc : Copper
5.9
Potassium : Sodium
1.5
Calcium : Magnesium
1.4
Iron : Copper
8.5
Calcium : Phosphorus
0.4

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 10%
Calcium 43%
Vitamin E 44%
Sodium 48%
Iron 62%
Thiamin (B1) 68%
Potassium 78%
Panto Acid (B5) 81%
Phosphorus 81%
Folate 82%
Magnesium 84%
Manganese 84%
Vitamin B12 95%
Cystine 322%
Vitamin B-6 137%
Niacin (B3) 129%
Riboflavin (B2) 133%
Vitamin C 278%
Vitamin A 489%
Selenium 129%
Copper 165%
Zinc 120%

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
chicken liver 19.8 1.72 50%
beef liver 19.2 1.75 60%
pork liver 18.7 1.65 59%
veal liver 19.0 1.92 55%
turkey liver 17.5 1.89 47%
lamb liver 17.0 1.68 48%
lamb kidney 15.5 1.12 52%
turkey heart 10.7 1.74 47%
beef kidney 10.2 1.57 52%
lamb lungs 7.9 0.95 58%
chicken breast 6.8 1.48 60%
veal 6.6 1.51 65%
lamb heart 6.7 1.61 48%
pork chops 6.6 1.74 54%
bison 6.5 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
crab 11.8 0.83 71%
mussel 10.9 0.86 63%
oysters 10.9 1.02 59%
octopus 11.2 1.64 71%
lobster 9.7 0.89 71%
fish roe 10.2 1.43 47%
crayfish 8.8 0.82 67%
halibut 9.0 1.11 66%
salmon 9.0 1.56 52%
pollock 7.8 1.11 69%
caviar 8.9 2.64 33%
rockfish 6.7 1.09 66%
mollusks conch 6.7 1.30 54%
haddock 6.4 1.16 71%
tuna 7.2 1.84 52%
trout 6.7 1.68 45%
cod 8.1 2.90 71%
white fish 5.6 1.08 70%
sturgeon 6.0 1.35 49%
welk 7.6 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
coriander 23.5 0.23 30%
spinach 23.3 0.23 49%
seaweed (laver) 22.5 0.35 80%
chicory greens 21.0 0.23 23%
asparagus 20.9 0.22 50%
beet greens 20.9 0.22 35%
watercress 20.4 0.11 65%
amaranth leaves 20.4 0.21 86%
chard 18.9 0.19 51%
endive 18.1 0.17 7%
chinese cabbage 18.0 0.12 54%
lettuce 17.7 0.15 50%
chives 17.1 0.30 48%
mustard greens 16.8 0.27 36%
parsley 16.8 0.36 48%
arugula 16.0 0.25 45%
white mushroom 16.0 0.22 65%
turnip greens 15.5 0.29 44%
portabella mushrooms 15.5 0.29 55%
spirulina 14.8 0.26 70%
broccoli 14.7 0.35 50%
escarole 13.9 0.19 24%
okra 13.3 0.22 50%
zucchini 13.2 0.17 40%
kale 13.1 0.28 60%
radicchio 12.3 0.23 68%
banana pepper 12.0 0.27 36%
jalapeno peppers 11.9 0.27 37%
red peppers 11.9 0.31 40%
shiitake mushroom 11.8 0.39 58%
mung beans 11.5 0.19 74%
celery 11.3 0.18 50%
yeast extract spread 13.6 1.85 59%
cauliflower 11.4 0.25 50%
summer squash 11.1 0.19 45%
alfalfa 11.0 0.23 19%
seaweed (wakame) 10.9 0.45 79%
seaweed (kelp) 10.8 0.43 77%
peas 10.6 0.42 65%
collards 10.2 0.33 37%
sauerkraut 9.8 0.19 39%
pumpkin 9.7 0.20 76%
radishes 9.6 0.16 43%
butternut squash 9.6 0.45 75%
onions 9.2 0.32 65%
snap beans 8.5 0.15 58%
brussel sprouts 8.8 0.42 50%
pinto beans 8.4 0.22 83%
winter squash 8.6 0.40 69%
cabbage 7.8 0.23 55%
carrots 8.1 0.41 64%
pickles 7.2 0.12 40%
cucumber 7.2 0.12 40%
chayote 7.4 0.24 41%
artichokes 7.3 0.47 49%
red cabbage 6.7 0.29 55%
turnips 6.0 0.21 51%
eggplant 6.0 0.25 35%
lemongrass 5.8 0.99 93%
mulberries 4.5 0.43 74%
celeriac 4.5 0.42 72%
blackberries 4.4 0.43 27%
cantaloupe 4.3 0.34 70%
soybeans (sprouted) 4.8 0.81 49%
rhubarb 4.0 0.21 55%

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) 90 175
fat (g) 20 95
carbs (g) 0 90
energy (calories) 1350

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 February 11 2019 while her least nutrient-dense day is February 05 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)
Salmon Bar 120
Green Tea, Brewed, Unsweetened 9
Coffee, Prepared From Grounds 4
Lettuce, Mixed Greens 19
Brussels Sprouts, Cooked from Fresh 53
Chicken Breast, Skin Removed Before Cooking 196
Pecans, Dry Roasted, Unsalted 54
Olive Oil 40
Chicken Wing, Skin Eaten 241
Blue Cheese, Roquefort Dressing, Homemade 92
Apple, Fresh, With Skin 95
Baked beans, with bacon 242
Mayonnaise, Homemade 33
Frank's Red Hot, Hot Sauce, Cayenne Pepper 3
Chicken Thigh, Skin Removed Before Cooking 196
Sweet Potato, Baked 51

Worst Day

food name energy (kcal)
Epic, Bar, Salmon 120
Dark Chocolate Caramel & Sea Salt Coconut Butter Cups 276
Coffee, Prepared From Grounds 2
Sports Research, MCT Oil, Sustainably Sourced 26
Chia Pudding 180
Navitas, Organic Cacao Powder 40
Coconut Oil 243
So Delicious, whipped topping, non dairy, coconut 30
Ham Loaf 284
Lettuce, Romaine or Cos 16
Brussels Sprouts, Cooked from Fresh 80
Maple Syrup 17
Walnuts 111
Chicken Breast, Skin Removed Before Cooking 172
Carrots, Baby, Raw 28
Celery, Raw 6
Tahini 179
Olivio, Extra Virgin Olive 179
Siete, Grain Free Tortilla Chips, Sea Salt 150
Plantain Chips 151
Trader Joe's, Vegan Chocolate Chip Cookie 70

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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