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
6.6
Zinc : Copper
12.2
Potassium : Sodium
1.3
Calcium : Magnesium
7.3
Iron : Copper
3.3
Calcium : Phosphorus
1.1

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.

nutrient % DRI prioritize
Vitamin D 59%
Folate 60%
Vitamin K1 130%
Vitamin A 136%
Thiamin (B1) 181%
Omega-3 182%
Sodium 211%
Iron 228%
Magnesium 250%
Potassium 296%

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
liver sausage -23.1 3.31 13%
liverwurst 12.2 3.26 16%
cream cheese -155.3 3.50 11%
lamb liver 887.2 1.68 48%
gruyere cheese -173.3 4.13 22%
swiss cheese -158.5 3.93 22%
colby -186.3 3.94 21%
salami -199.6 3.78 18%
monterey cheese -177.5 3.73 21%
liver pate -147.3 3.19 16%
muenster cheese -185.3 3.68 21%
cheddar cheese -300.0 4.10 20%
brie -144.8 3.34 19%
blue cheese -159.0 3.53 21%
pork sausage -145.9 3.25 20%
lamb -1202.6 6.39 5%
camembert -128.3 3.00 21%
chorizo -569.1 4.55 17%
edam cheese -271.8 3.57 23%
gouda cheese -280.1 3.56 24%
feta cheese -111.2 2.64 22%
beef sausage -359.9 3.32 18%
ground beef, 80/20 -1.9 2.70 31%
sweetbread -473.4 3.18 12%
goat cheese -188.6 2.64 21%
beef brains 55.4 1.51 22%
frankfurter -375.8 2.90 17%
veal liver 489.4 1.92 55%
turkey -79.9 2.21 28%
pepperoni -1014.7 5.04 13%
pork ribs -592.4 3.61 18%
lamb brains 53.5 1.54 27%
knackwurst -517.7 3.07 16%
turkey liver 318.6 1.89 47%
meatballs -418.8 2.86 19%
bratwurst -582.1 3.33 16%
pork liver 566.1 1.65 59%
chicken liver 368.3 1.72 50%
sliced turkey pepperoni -83.9 2.43 35%
sandwich spread, pork -168.4 2.35 30%
headcheese -168.2 1.57 20%
beef liver 494.3 1.75 60%
chicken breast breaded -86.2 2.63 39%
ham -9.3 1.49 29%
scrapple, pork -74.6 2.13 34%
blood sausage -868.2 3.79 14%
lamb kidney 434.5 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1173.7 1.43 47%
mackerel 117.4 3.05 14%
caviar 347.5 2.64 33%
salmon 732.2 1.56 52%
sardine 259.6 2.08 38%
trout 319.8 1.68 45%
herring 33.4 2.17 36%
anchovy 76.0 2.10 44%
tuna 265.5 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
flax seed 829.1 5.34 12%
pumpkin seeds 604.5 5.59 19%
walnuts 255.4 6.19 13%
sesame butter 43.2 5.86 21%
hazelnuts -280.7 6.29 10%
black beans 1472.7 3.41 73%
peanut butter -183.1 5.90 18%
lupin seeds 820.3 3.71 51%
pili nuts -851.0 7.19 7%
sesame seeds -606.5 6.31 10%
brazil nuts -858.3 6.59 9%
kidney beans 1024.0 3.37 74%
wheat bran 665.2 2.16 38%
edamame 882.3 1.21 41%
oat bran 1022.3 2.46 65%
olives -11.1 1.45 3%
natto 428.5 2.11 39%
butternuts -1002.6 6.12 17%
cashews -786.3 5.80 26%
pine nuts -1273.2 6.73 11%
pistachio nuts -841.4 5.69 22%
avocado -201.5 1.60 8%
sunflower seeds -1010.5 5.46 15%
coconut meat -668.1 3.54 10%
corn bran -332.3 2.24 12%
garbanzo beans 334.5 3.78 69%
macadamia nuts -1610.5 7.18 6%
endive 43.1 0.17 7%
pecans -1630.7 6.91 6%
escarole 201.6 0.19 24%
turnip greens 515.6 0.29 44%
collards 372.3 0.33 37%
alfalfa 51.5 0.23 19%
spinach 569.2 0.23 49%
egg noodles, enriched -223.6 4.75 64%

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) 75 195
fat (g) 20 125
carbs (g) 0 115
energy (calories) 1900

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 December 12 2019 while her least nutrient-dense day is December 13 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)

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