Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Cindy get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.

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 Cindy’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
7.3
Zinc : Copper
16.4
Potassium : Sodium
3.0
Calcium : Magnesium
3.6
Iron : Copper
10.3
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Cindy’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: inflammation.

nutrient % DRI prioritize
Vitamin D 11%
Sodium 37%
Folate 63%
Iron 70%
Omega-3 79%
Manganese 80%
Magnesium 100%
Vitamin E 104%
Thiamin (B1) 113%
Potassium 122%
Calcium 134%
Panto Acid (B5) 141%
Niacin (B3) 148%
Cystine 302%
Vitamin B-6 198%
Riboflavin (B2) 350%
Vitamin C 307%
Vitamin A 266%
Selenium 206%
Copper 153%
Zinc 310%

optimal foods for you

The foods listed below will provide Cindy with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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 2662.6 1.89 50%
lamb liver 2085.0 1.68 48%
veal liver 2066.8 1.92 55%
liver sausage 139.9 3.31 13%
liverwurst 2.9 3.26 16%
beef liver 1967.6 1.75 60%
cream cheese -304.0 3.50 11%
gruyere cheese -260.7 4.13 22%
swiss cheese -217.8 3.93 22%
salami -292.5 3.78 18%
sweetbread -277.3 3.18 12%
colby -330.8 3.94 21%
liver pate -211.2 3.19 16%
monterey cheese -307.4 3.73 21%
cheddar cheese -482.8 4.10 20%
muenster cheese -322.7 3.68 21%
blue cheese -267.5 3.53 21%
brie -247.1 3.34 19%
pork liver 1700.6 1.65 59%
turkey liver 1197.1 1.89 47%
pork sausage -219.3 3.25 20%
egg yolk -68.6 2.75 18%
chorizo -952.4 4.55 17%
camembert -206.5 3.00 21%
edam cheese -417.0 3.57 23%
gouda cheese -418.2 3.56 24%
pork chops 1261.8 1.74 54%
bratwurst -599.4 3.33 16%
feta cheese -154.6 2.64 22%
beef sausage -592.5 3.32 18%
whole egg 522.5 1.43 30%
ground beef, 80/20 -1.2 2.70 31%
chicken liver 991.5 1.72 50%
pork ribs -816.9 3.61 18%
goat cheese -312.6 2.64 21%
beef brains 157.3 1.51 22%
pork loin 588.6 1.93 41%
lamb kidney 1179.7 1.12 52%
pepperoni -1677.9 5.04 13%
pork ribs 327.8 2.16 39%
lamb brains 175.6 1.54 27%
frankfurter -702.9 2.90 17%
lamb -2522.8 6.39 5%
turkey -74.0 2.21 28%
beef kidney 934.3 1.57 52%
knackwurst -831.5 3.07 16%
meatballs -645.2 2.86 19%
ground turkey -194.4 2.58 30%
beef rib eye steak -135.9 2.48 33%
sliced turkey pepperoni -66.3 2.43 35%
lamb rib -1064.1 3.61 19%
lamb (lean) 566.4 1.44 43%
beef rib, small end -374.1 2.78 31%
roast pork 244.7 1.99 41%
headcheese -243.8 1.57 20%
pork (lean) 278.4 2.09 44%
beef tenderloin steak -396.2 2.73 31%
t-bone steak -630.6 2.94 26%
sandwich spread, pork -265.6 2.35 30%
beef loin -447.5 2.78 30%
roast ham 293.2 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3355.3 1.43 47%
mackerel 154.9 3.05 14%
salmon 1638.2 1.56 52%
caviar 420.4 2.64 33%
sardine 499.3 2.08 38%
trout 609.9 1.68 45%
tuna 747.0 1.84 52%
herring 81.9 2.17 36%
mollusks conch 981.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1184.5 5.46 15%
brazil nuts 38.7 6.59 9%
hazelnuts -334.9 6.29 10%
sesame butter -15.9 5.86 21%
peanut butter -185.4 5.90 18%
walnuts -618.9 6.19 13%
flax seed -458.1 5.34 12%
wheat bran 1558.2 2.16 38%
pumpkin seeds -546.4 5.59 19%
almonds -1156.4 6.07 15%
oat bran 1759.0 2.46 65%
sesame seeds -1605.9 6.31 10%
olives -12.2 1.45 3%
lupin seeds 405.0 3.71 51%
pili nuts -2554.9 7.19 7%
corn bran -446.1 2.24 12%
pine nuts -2375.5 6.73 11%
butternuts -2025.6 6.12 17%
endive 43.4 0.17 7%
edamame 649.1 1.21 41%
cashews -1783.6 5.80 26%
almond butter -2284.1 6.14 16%

macronutrients

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

macro targets

While Cindy’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) 75 185
fat (g) 20 100
carbs (g) 0 110
energy (calories) 1650

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 Cindy’s food log based on the harder to find 50% of the essential nutrients. Cindy’s most nutrient dense day is April 18 2019 while her least nutrient-dense day is April 15 2019.

best and worst days

Cindy’s food diary for the best and worst days are shown below for comparison. Cindy 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)
Coffee, Prepared From Grounds 9
Green Tea, Brewed, Unsweetened 7
Yogurt, Raw, Homemade - 24 hour fermentation 373
Blueberries, Frozen, Unsweetened 59
Hamburger or Ground Beef, 90% Lean 309
Sunflower Seeds, Raw 102
Beet Kvass 8
Burdock root, raw 4
Game meat, native, caribou (reindeer), bone marrow, raw 111
Ribs, Beef, Short, No Visible Fat Eaten 412
Raw Egg 68
Grapefruit, Fresh, Pink or Red 108

Worst Day

food name energy (kcal)
Yogurt, Raw, Homemade - 24 hour fermentation 373
Blueberries, Frozen, Unsweetened 59
Kiwi Fruit, Green 42
Organics, Beef Ribeye Steak, Grass Fed 380
Beet Kvass 8
Onion, White, Yellow or Red, Raw 6
Sunflower Seeds, Raw 102
Homemade bone broth 69
Ribs, Beef, Short, No Visible Fat Eaten 330
Raw Egg 68
Coffee, Prepared From Grounds 9
Green Tea, Brewed, Unsweetened 7
Caribou, Bone Marrow, Raw, Alaska Native 111

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