Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tanya 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 Tanya’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
8.7
Zinc : Copper
31.5
Potassium : Sodium
2.1
Calcium : Magnesium
2.0
Iron : Copper
18.0
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Tanya’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: asthma, fatigue.

nutrient % DRI prioritize
Vitamin E 19%
Manganese 22%
Calcium 26%
Vitamin D 34%
Sodium 39%
Folate 44%
Omega-3 48%
Iron 52%
Thiamin (B1) 52%
Magnesium 54%
Copper 57%
Potassium 58%
Vitamin C 58%
Cystine 438%
Vitamin B12 353%
Vitamin B6 147%
Vitamin B5 (Pantothenic acid) 111%
Vitamin B3 (Niacin) 199%
Vitamin B2 (Riboflavin) 181%
Vitamin A 165%
Selenium 272%
Zinc 205%

optimal foods for you

The foods listed below will provide Tanya 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
lamb liver 2370.9 1.68 48%
veal liver 2362.9 1.92 55%
beef liver 2241.1 1.75 60%
turkey 2138.3 1.89 50%
pork liver 1970.4 1.65 59%
lamb kidney 1369.9 1.12 52%
turkey liver 1389.6 1.89 47%
beef kidney 1200.4 1.57 52%
pork chops 1230.3 1.74 54%
chicken liver 1137.0 1.72 50%
egg white 231.3 0.52 74%
lamb (lean) 713.9 1.44 43%
lamb heart 672.5 1.61 48%
kefir (low fat) 2.3 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3828.9 1.43 47%
salmon 1745.4 1.56 52%
crab 1093.5 0.83 71%
lobster 1106.8 0.89 71%
mussel 1095.8 0.86 63%
halibut 1106.2 1.11 66%
mollusks conch 1090.9 1.30 54%
rockfish 836.9 1.09 66%
octopus 1006.8 1.64 71%
crayfish 531.6 0.82 67%
flounder 510.5 0.86 57%
clam 757.0 1.42 73%
tuna 915.0 1.84 52%
oysters 407.9 1.02 59%
pollock 423.8 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 692.4 0.23 49%
wheat bran 1527.2 2.16 38%
oat bran 1691.4 2.46 65%
amaranth leaves 425.9 0.21 86%
turnip greens 428.8 0.29 44%
portabella mushrooms 420.9 0.29 55%
chinese cabbage 240.4 0.12 54%
asparagus 298.3 0.22 50%
red peppers 308.1 0.31 40%
pumpkin 210.1 0.20 76%
banana pepper 244.2 0.27 36%
zucchini 194.1 0.17 40%
kale 247.0 0.28 60%
snap beans 172.1 0.15 58%
escarole 173.4 0.19 24%
collards 246.4 0.33 37%
shiitake mushroom 264.4 0.39 58%
winter squash 269.4 0.40 69%
mung beans 150.6 0.19 74%
summer squash 145.1 0.19 45%
cauliflower 163.6 0.25 50%
okra 153.8 0.22 50%
parsley 221.6 0.36 48%
broccoli 220.7 0.35 50%
watercress 76.9 0.11 65%
mustard greens 162.4 0.27 36%
celery 109.8 0.18 50%
jalapeno peppers 149.9 0.27 37%
butternut squash 256.0 0.45 75%
brussel sprouts 226.3 0.42 50%
seaweed (laver) 175.2 0.35 80%
white mushroom 106.0 0.22 65%
chard 83.2 0.19 51%
artichokes 235.8 0.47 49%
beet greens 95.2 0.22 35%
lettuce 53.0 0.15 50%
pickles 30.7 0.12 40%
cucumber 30.7 0.12 40%
chicory greens 81.5 0.23 23%
onions 127.5 0.32 65%
radishes 39.4 0.16 43%
carrots 174.1 0.41 64%
endive 42.7 0.17 7%
sauerkraut 50.4 0.19 39%
edamame 612.7 1.21 41%
alfalfa 66.7 0.23 19%
radicchio 64.6 0.23 68%
chayote 72.2 0.24 41%
cabbage 45.0 0.23 55%
peas 143.1 0.42 65%
coconut water 3.6 0.19 66%
coriander 13.4 0.23 30%
arugula 21.6 0.25 45%
turnips 0.4 0.21 51%
rhubarb 0.1 0.21 55%
pinto beans 6.8 0.22 83%
eggplant 14.8 0.25 35%
red cabbage 34.5 0.29 55%
spirulina 11.8 0.26 70%
chives 9.4 0.30 48%
blackberries 75.0 0.43 27%
turnips -44.7 0.22 61%
carambola -6.9 0.31 56%
cantaloupe 1.0 0.34 70%
seaweed (kelp) 33.0 0.43 77%
limes -35.0 0.30 70%
strawberries -28.7 0.32 49%
seaweed (wakame) 46.1 0.45 79%
beets -4.2 0.43 70%
soybeans (sprouted) 205.4 0.81 49%
celeriac -11.3 0.42 72%

macronutrients

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

macro targets

While Tanya’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 Tanya’s food log based on the harder to find 50% of the essential nutrients. Tanya’s most nutrient dense day is June 19 2020 while her least nutrient-dense day is June 21 2020.

best and worst days

Tanya’s food diary for the best and worst days are shown below for comparison. Tanya 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)
Chicken Thigh, Skin Removed Before Cooking 260
Snapper 128
Chobani Fit, Greek Yogurt, Strawberry 97
Red Bell Peppers, Raw 16
Onion, White, Yellow or Red, Raw 12
Lettuce, Iceberg 11
Espresso, without Flavored Syrup 16
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101

Worst Day

food name energy (kcal)
Salmon, Smoked 59
Cottage Cheese, Lowfat, 2% Fat 81
Raw Egg 194
Cheddar Cheese, Natural 60
Onion, White, Yellow or Red, Raw 6
Scallions or Spring Onions, Tops and Bulb, Raw 2
Parmesan Cheese, Dry, Grated 26
Beef Steak, Rib Eye, No Visible Fat Eaten 306
Hamburger or Ground Beef, 90% Lean 257

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