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
7.2
Zinc : Copper
12.1
Potassium : Sodium
0.7
Calcium : Magnesium
1.3
Iron : Copper
10.7
Calcium : Phosphorus
0.4

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 5%
Calcium 20%
Iron 24%
Manganese 30%
Phosphorus 37%
Omega-3 38%
Magnesium 41%
Vitamin E 42%
Folate 44%
Potassium 47%
Copper 51%
Panto Acid (B5) 51%
Sodium 65%
Vitamin B-6 102%
Niacin (B3) 84%
Selenium 74%
Zinc 77%

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
turkey 1724.5 1.89 50%
beef liver 1158.9 1.75 60%
veal liver 1183.3 1.92 55%
lamb liver 1019.3 1.68 48%
lamb kidney 723.5 1.12 52%
pork liver 825.8 1.65 59%
beef kidney 576.4 1.57 52%
turkey liver 676.8 1.89 47%
chicken liver 584.6 1.72 50%
pork chops 511.8 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2338.7 1.43 47%
salmon 1451.5 1.56 52%
lobster 984.5 0.89 71%
crab 935.3 0.83 71%
halibut 1007.8 1.11 66%
mollusks conch 1060.7 1.30 54%
mussel 721.1 0.86 63%
rockfish 732.5 1.09 66%
crayfish 450.4 0.82 67%
flounder 424.7 0.86 57%
octopus 644.8 1.64 71%
trout 591.4 1.68 45%
oysters 334.7 1.02 59%
pollock 336.7 1.11 69%
tuna 549.5 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1463.7 2.16 38%
spinach 529.7 0.23 49%
portabella mushrooms 435.1 0.29 55%
amaranth leaves 343.9 0.21 86%
edamame 718.5 1.21 41%
turnip greens 341.1 0.29 44%
snap beans 266.9 0.15 58%
artichokes 360.0 0.47 49%
pumpkin 248.1 0.20 76%
shiitake mushroom 307.5 0.39 58%
asparagus 247.9 0.22 50%
winter squash 297.6 0.40 69%
zucchini 204.5 0.17 40%
chinese cabbage 168.0 0.12 54%
banana pepper 219.2 0.27 36%
summer squash 181.9 0.19 45%
butternut squash 275.0 0.45 75%
celery 167.0 0.18 50%
escarole 173.1 0.19 24%
red peppers 215.5 0.31 40%
cauliflower 184.7 0.25 50%
brussel sprouts 247.7 0.42 50%
kale 184.1 0.28 60%
mung beans 150.3 0.19 74%
jalapeno peppers 172.2 0.27 37%
broccoli 202.1 0.35 50%
parsley 182.5 0.36 48%
okra 132.1 0.22 50%
sauerkraut 109.5 0.19 39%
chayote 126.7 0.24 41%
onions 151.3 0.32 65%
white mushroom 105.6 0.22 65%
collards 144.2 0.33 37%
mustard greens 116.9 0.27 36%
radishes 76.7 0.16 43%
coconut water 86.0 0.19 66%
watercress 52.2 0.11 65%
pickles 56.8 0.12 40%
cucumber 56.8 0.12 40%
radicchio 88.4 0.23 68%
turnips 80.9 0.21 51%
chard 68.7 0.19 51%
chicory greens 71.7 0.23 23%
eggplant 74.5 0.25 35%
beet greens 66.7 0.22 35%
seaweed (laver) 112.9 0.35 80%
lettuce 38.9 0.15 50%
cabbage 61.2 0.23 55%
rhubarb 54.4 0.21 55%
endive 37.5 0.17 7%
alfalfa 55.7 0.23 19%
sunflower seeds 2013.7 5.46 15%
red cabbage 81.2 0.29 55%
blackberries 124.2 0.43 27%
turnips 27.2 0.22 61%
celeriac 98.0 0.42 72%
peas 97.9 0.42 65%
beets 92.0 0.43 70%
arugula 20.4 0.25 45%
carrots 78.1 0.41 64%
coriander 11.2 0.23 30%
pinto beans 6.1 0.22 83%
soybeans (sprouted) 224.0 0.81 49%
strawberries 29.8 0.32 49%
cantaloupe 34.3 0.34 70%
spirulina 7.4 0.26 70%
carambola 17.3 0.31 56%
chives 7.2 0.30 48%
lemongrass 245.3 0.99 93%
seaweed (wakame) 44.7 0.45 79%
boysenberries 54.0 0.50 54%
seaweed (kelp) 24.3 0.43 77%
limes -27.9 0.30 70%
mulberries 16.3 0.43 74%
grapefruit -32.5 0.30 83%

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) 75 180
fat (g) 20 95
carbs (g) 0 65
energy (calories) 1400

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 January 21 2020 while her least nutrient-dense day is January 11 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)

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