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 1305.1 1.68 48%
beef liver 1153.3 1.75 60%
lamb kidney 844.5 1.12 52%
veal liver 1173.2 1.92 55%
pork chops 950.9 1.74 54%
pork liver 851.7 1.65 59%
beef kidney 658.3 1.57 52%
turkey liver 686.8 1.89 47%
chicken liver 602.6 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2422.0 1.43 47%
salmon 1441.1 1.56 52%
lobster 941.0 0.89 71%
crab 898.4 0.83 71%
halibut 966.7 1.11 66%
mollusks conch 1018.1 1.30 54%
mussel 760.4 0.86 63%
rockfish 676.5 1.09 66%
crayfish 436.5 0.82 67%
flounder 389.2 0.86 57%
octopus 602.3 1.64 71%
oysters 321.6 1.02 59%
trout 579.0 1.68 45%
pollock 320.3 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1551.4 2.16 38%
spinach 585.7 0.23 49%
portabella mushrooms 457.3 0.29 55%
amaranth leaves 341.5 0.21 86%
edamame 761.1 1.21 41%
oat bran 1270.0 2.46 65%
turnip greens 356.9 0.29 44%
snap beans 282.5 0.15 58%
asparagus 291.1 0.22 50%
pumpkin 257.6 0.20 76%
artichokes 373.3 0.47 49%
shiitake mushroom 331.2 0.39 58%
winter squash 321.5 0.40 69%
zucchini 219.1 0.17 40%
banana pepper 244.2 0.27 36%
chinese cabbage 182.3 0.12 54%
summer squash 198.8 0.19 45%
butternut squash 306.3 0.45 75%
brussel sprouts 285.7 0.42 50%
escarole 189.4 0.19 24%
celery 168.9 0.18 50%
red peppers 226.1 0.31 40%
cauliflower 195.2 0.25 50%
mung beans 167.6 0.19 74%
kale 196.9 0.28 60%
okra 167.9 0.22 50%
jalapeno peppers 179.4 0.27 37%
broccoli 210.1 0.35 50%
parsley 194.7 0.36 48%
sauerkraut 109.5 0.19 39%
onions 159.9 0.32 65%
pickles 78.1 0.12 40%
cucumber 78.1 0.12 40%
chayote 126.3 0.24 41%
white mushroom 115.6 0.22 65%
mustard greens 128.9 0.27 36%
watercress 61.9 0.11 65%
coconut water 93.0 0.19 66%
radishes 74.3 0.16 43%
collards 146.9 0.33 37%
turnips 87.9 0.21 51%
radicchio 86.7 0.23 68%
chard 71.8 0.19 51%
beet greens 77.7 0.22 35%
lettuce 47.4 0.15 50%
chicory greens 75.5 0.23 23%
cabbage 72.9 0.23 55%
eggplant 78.1 0.25 35%
seaweed (laver) 121.3 0.35 80%
endive 42.8 0.17 7%
red cabbage 93.7 0.29 55%
alfalfa 63.8 0.23 19%
rhubarb 52.8 0.21 55%
peas 136.5 0.42 65%
soybeans (sprouted) 279.5 0.81 49%
turnips 28.7 0.22 61%
blackberries 109.4 0.43 27%
celeriac 100.3 0.42 72%
carrots 88.5 0.41 64%
arugula 21.2 0.25 45%
coriander 11.9 0.23 30%
pinto beans 6.6 0.22 83%
beets 86.5 0.43 70%
spirulina 9.1 0.26 70%
cantaloupe 36.4 0.34 70%
strawberries 22.4 0.32 49%
chives 7.8 0.30 48%
carambola 6.9 0.31 56%
seaweed (wakame) 45.2 0.45 79%
grapefruit -25.7 0.30 83%
seaweed (kelp) 24.4 0.43 77%
boysenberries 52.8 0.50 54%
limes -29.1 0.30 70%
mulberries 4.8 0.43 74%
honeydew melon -25.1 0.36 66%
lemongrass 230.9 0.99 93%
grapefruit -45.9 0.33 85%

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 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

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