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
7.8
Zinc : Copper
17.7
Potassium : Sodium
0.9
Calcium : Magnesium
0.6
Iron : Copper
15.8
Calcium : Phosphorus
0.2

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.

nutrient % DRI prioritize
Vitamin D 22%
Calcium 25%
Manganese 30%
Vitamin E 34%
Iron 43%
Omega-3 53%
Copper 61%
Potassium 63%
Folate 64%
Sodium 65%
Panto Acid (B5) 83%
Thiamin (B1) 89%
Phosphorus 95%
Vitamin B-6 147%
Niacin (B3) 162%
Selenium 222%
Zinc 135%
Magnesium 112%

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 10.5 1.68 48%
chicken liver 10.4 1.72 50%
veal liver 10.6 1.92 55%
beef liver 10.4 1.75 60%
lamb kidney 9.7 1.12 52%
turkey liver 10.2 1.89 47%
pork liver 8.6 1.65 59%
beef kidney 6.9 1.57 52%
chicken breast 5.7 1.48 60%
pork chops 5.2 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
crab 10.6 0.83 71%
lobster 10.0 0.89 71%
halibut 9.2 1.11 66%
oysters 8.6 1.02 59%
salmon 9.2 1.56 52%
crayfish 7.8 0.82 67%
mussel 7.7 0.86 63%
pollock 7.6 1.11 69%
fish roe 7.8 1.43 47%
trout 7.7 1.68 45%
rockfish 6.9 1.09 66%
mollusks conch 6.8 1.30 54%
octopus 6.9 1.64 71%
sturgeon 6.6 1.35 49%
anchovy 7.2 2.10 44%
haddock 6.1 1.16 71%
flounder 5.6 0.86 57%
tuna 6.3 1.84 52%
shrimp 5.2 1.19 69%
cod 6.8 2.90 71%
white fish 4.7 1.08 70%
whiting 4.7 1.16 66%
caviar 6.2 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
coriander 16.0 0.23 30%
asparagus 15.8 0.22 50%
spinach 15.1 0.23 49%
chicory greens 15.1 0.23 23%
watercress 14.1 0.11 65%
seaweed (laver) 14.3 0.35 80%
white mushroom 13.9 0.22 65%
portabella mushrooms 13.8 0.29 55%
endive 13.2 0.17 7%
beet greens 12.4 0.22 35%
amaranth leaves 12.3 0.21 86%
chard 12.0 0.19 51%
zucchini 11.8 0.17 40%
wheat bran 13.3 2.16 38%
radicchio 11.3 0.23 68%
lettuce 10.9 0.15 50%
okra 10.9 0.22 50%
shiitake mushroom 10.9 0.39 58%
broccoli 10.8 0.35 50%
chives 10.8 0.30 48%
parsley 10.8 0.36 48%
escarole 10.6 0.19 24%
seaweed (wakame) 10.9 0.45 79%
arugula 10.6 0.25 45%
mustard greens 10.2 0.27 36%
summer squash 10.1 0.19 45%
yeast extract spread 11.5 1.85 59%
chinese cabbage 9.8 0.12 54%
celery 9.8 0.18 50%
banana pepper 9.5 0.27 36%
cauliflower 9.2 0.25 50%
spirulina 9.1 0.26 70%
mung beans 8.5 0.19 74%
turnip greens 8.5 0.29 44%
alfalfa 8.1 0.23 19%
jalapeno peppers 8.1 0.27 37%
red peppers 7.7 0.31 40%
kale 7.6 0.28 60%
radishes 7.2 0.16 43%
butternut squash 7.4 0.45 75%
pumpkin 6.9 0.20 76%
chayote 6.9 0.24 41%
eggplant 6.9 0.25 35%
sauerkraut 6.6 0.19 39%
pinto beans 6.6 0.22 83%
winter squash 6.7 0.40 69%
seaweed (kelp) 6.6 0.43 77%
cabbage 6.3 0.23 55%
pickles 6.2 0.12 40%
cucumber 6.2 0.12 40%
brussel sprouts 6.4 0.42 50%
peas 6.4 0.42 65%
artichokes 6.5 0.47 49%
snap beans 6.0 0.15 58%
red cabbage 5.9 0.29 55%
onions 5.7 0.32 65%
collards 5.6 0.33 37%
turnips 5.0 0.21 51%
celeriac 4.2 0.42 72%
carrots 4.1 0.41 64%
edamame 4.8 1.21 41%
soybeans (sprouted) 4.1 0.81 49%
beets 3.7 0.43 70%
lemongrass 4.2 0.99 93%
blackberries 3.6 0.43 27%
rhubarb 3.3 0.21 55%

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) 90 180
fat (g) 20 100
carbs (g) 0 95
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 Tanya’s food log based on the harder to find 50% of the essential nutrients. Tanya’s most nutrient dense day is November 01 2019 while her least nutrient-dense day is June 01 2019.

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)
Raw Egg 279
Spinach, Raw 7
Arugula, Raw 15
Americano 2
Onion, White, Yellow or Red, Cooked 22
Red Bell Peppers, Raw 9
Green Beans, Cooked from Fresh 14
Olive Oil 20
Beef Steak, Sirloin, No Visible Fat Eaten 432
Chicken Breast, Skin Eaten 110
Tosca, White Wine Vinegar 20
Protein Supplies Australia Creatine Monohydrate 50
Jalapeno Peppers, Raw 2
Herring, Smoked or Kippered, Canned, Drained 109

Worst Day

food name energy (kcal)
Cofresh, Vegetarian Punjabi Samosas 81

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes