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
10.2
Zinc : Copper
7.7
Potassium : Sodium
1.4
Calcium : Magnesium
1.6
Iron : Copper
5.0
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
Calcium 57%
Vitamin E 66%
Omega-3 67%
Iron 86%
Potassium 99%
Sodium 101%
Phosphorus 105%
Folate 126%
Magnesium 151%
Valine 178%
Selenium 181%
Leucine 183%
Isoleucine 197%
Cystine 349%
Vitamin B3 (Niacin) 456%
Vitamin D 274%
Manganese 449%
Copper 346%
Zinc 301%

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
turkey 9125.8 1.89 50%
lamb (lean) 2540.4 1.44 43%
pork chops 2084.0 1.74 54%
egg white 888.4 0.52 74%
pork liver 1778.8 1.65 59%
lamb kidney 1318.3 1.12 52%
beef liver 1777.6 1.75 60%
lamb liver 1586.4 1.68 48%
veal liver 1780.7 1.92 55%
chicken breast 1119.6 1.48 60%
rib eye fillet 1440.8 1.99 45%
beef kidney 1065.3 1.57 52%
beef tripe 537.5 1.03 55%
lamb heart 990.6 1.61 48%
kefir (low fat) 1.0 0.41 64%
lean pastrami 428.5 0.95 73%
ground beef (lean) 815.9 1.44 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4447.3 1.43 47%
salmon 2615.4 1.56 52%
halibut 2170.1 1.11 66%
lobster 1728.9 0.89 71%
crab 1628.0 0.83 71%
rockfish 1839.9 1.09 66%
mussel 1288.4 0.86 63%
clam 1728.4 1.42 73%
flounder 1106.7 0.86 57%
octopus 1610.1 1.64 71%
crayfish 935.4 0.82 67%
mollusks conch 1071.7 1.30 54%
whiting 844.4 1.16 66%
orange roughy 757.5 1.05 70%
pollock 793.5 1.11 69%
tuna 1214.7 1.84 52%
perch 424.0 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 709.1 0.23 49%
turnip greens 604.1 0.29 44%
amaranth leaves 433.1 0.21 86%
portabella mushrooms 385.7 0.29 55%
chinese cabbage 227.2 0.12 54%
asparagus 284.9 0.22 50%
snap beans 217.4 0.15 58%
mung beans 163.9 0.19 74%
zucchini 139.4 0.17 40%
artichokes 380.6 0.47 49%
watercress 62.5 0.11 65%
escarole 125.9 0.19 24%
kale 180.6 0.28 60%
banana pepper 160.6 0.27 36%
summer squash 102.8 0.19 45%
chard 92.6 0.19 51%
lettuce 47.5 0.15 50%
mustard greens 132.1 0.27 36%
seaweed (laver) 199.5 0.35 80%
white mushroom 96.1 0.22 65%
celery 53.0 0.18 50%
parsley 194.0 0.36 48%
cauliflower 105.3 0.25 50%
okra 89.1 0.22 50%
sauerkraut 55.9 0.19 39%
radishes 21.3 0.16 43%
alfalfa 77.8 0.23 19%
pumpkin 48.6 0.20 76%
endive 33.3 0.17 7%
radicchio 75.5 0.23 68%
onions 144.2 0.32 65%
rhubarb 54.0 0.21 55%
pickles -19.4 0.12 40%
cucumber -19.4 0.12 40%
beet greens 64.4 0.22 35%
chicory greens 59.4 0.23 23%
turnips 38.4 0.21 51%
jalapeno peppers 77.0 0.27 37%
broccoli 139.8 0.35 50%
shiitake mushroom 161.5 0.39 58%
coconut water 3.5 0.19 66%
coriander 11.3 0.23 30%
arugula 22.7 0.25 45%
pinto beans 6.8 0.22 83%
spirulina 15.8 0.26 70%
cabbage -14.0 0.23 55%
eggplant -2.0 0.25 35%
chayote -4.7 0.24 41%
collards 63.9 0.33 37%
blackberries 127.6 0.43 27%
peas 119.0 0.42 65%
chives 8.5 0.30 48%
wheat bran 1499.7 2.16 38%
mulberries 96.9 0.43 74%
red peppers 10.1 0.31 40%
red cabbage -6.5 0.29 55%
brussel sprouts 86.4 0.42 50%
limes -24.2 0.30 70%
celeriac 69.4 0.42 72%
turnips -113.3 0.22 61%
seaweed (kelp) 29.0 0.43 77%
carrots 5.1 0.41 64%
seaweed (wakame) 43.7 0.45 79%
boysenberries 65.4 0.50 54%
soybeans (sprouted) 315.8 0.81 49%
carambola -104.9 0.31 56%

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) 70 170
fat (g) 20 60
carbs (g) 0 95
energy (calories) 1200

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 June 23 2020 while her least nutrient-dense day is June 26 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