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 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 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
9.9
Zinc : Copper
12.4
Potassium : Sodium
1.9
Calcium : Magnesium
7.9
Iron : Copper
2.6
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 41%
Folate 54%
Omega-3 57%
Vitamin K1 93%
Vitamin A 134%
Sodium 135%
Iron 152%
Thiamin (B1) 156%
Magnesium 204%
Leucine 223%
Valine 235%
Methionine 245%
Tryptophan 252%

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 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 9574.2 1.89 50%
pork chops 1884.4 1.74 54%
lamb (lean) 1493.5 1.44 43%
lamb liver 1627.0 1.68 48%
pork liver 1452.9 1.65 59%
egg white 708.0 0.52 74%
lamb kidney 1045.1 1.12 52%
beef liver 1268.9 1.75 60%
beef kidney 1061.5 1.57 52%
veal liver 1275.3 1.92 55%
cottage cheese (low fat) 456.8 0.81 63%
beef tripe 576.0 1.03 55%
beef heart 1067.7 1.79 52%
lamb heart 920.6 1.61 48%
chicken breast 837.8 1.48 60%
pork loin 1014.7 1.93 41%
kefir (low fat) 1.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3212.8 1.43 47%
salmon 2361.0 1.56 52%
halibut 1539.8 1.11 66%
rockfish 1478.9 1.09 66%
clam 1340.7 1.42 73%
lobster 972.7 0.89 71%
flounder 950.9 0.86 57%
crab 884.5 0.83 71%
mussel 812.2 0.86 63%
crayfish 565.4 0.82 67%
whiting 711.8 1.16 66%
pollock 641.3 1.11 69%
tuna 1115.5 1.84 52%
octopus 975.5 1.64 71%
orange roughy 550.0 1.05 70%
perch 367.3 0.96 62%
trout 835.8 1.68 45%
molluscs 155.8 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 616.5 0.23 49%
turnip greens 635.2 0.29 44%
amaranth leaves 299.4 0.21 86%
chinese cabbage 211.4 0.12 54%
snap beans 174.0 0.15 58%
collards 250.1 0.33 37%
asparagus 176.3 0.22 50%
mung beans 128.5 0.19 74%
watercress 67.8 0.11 65%
parsley 231.0 0.36 48%
kale 175.9 0.28 60%
escarole 115.9 0.19 24%
zucchini 93.0 0.17 40%
brussel sprouts 238.5 0.42 50%
mustard greens 130.8 0.27 36%
lettuce 53.6 0.15 50%
artichokes 256.3 0.47 49%
okra 87.7 0.22 50%
chard 63.8 0.19 51%
onions 139.9 0.32 65%
portabella mushrooms 128.1 0.29 55%
summer squash 47.2 0.19 45%
beet greens 67.9 0.22 35%
celery 30.1 0.18 50%
endive 29.5 0.17 7%
alfalfa 63.8 0.23 19%
pickles -7.7 0.12 40%
cucumber -7.7 0.12 40%
seaweed (laver) 140.8 0.35 80%
banana pepper 80.1 0.27 36%
cauliflower 65.1 0.25 50%
chicory greens 47.6 0.23 23%
broccoli 124.8 0.35 50%
white mushroom 40.3 0.22 65%
sauerkraut 11.0 0.19 39%
radishes -14.9 0.16 43%
rhubarb 18.1 0.21 55%
radicchio 26.5 0.23 68%
cabbage 16.3 0.23 55%
arugula 25.5 0.25 45%
coriander 9.3 0.23 30%
turnips -5.1 0.21 51%
pinto beans 4.5 0.22 83%
pumpkin -23.7 0.20 76%
jalapeno peppers 22.9 0.27 37%
peas 126.2 0.42 65%
edamame 651.3 1.21 41%
spirulina 12.5 0.26 70%
coconut water -51.7 0.19 66%
chives 9.7 0.30 48%
eggplant -42.8 0.25 35%
red cabbage -17.8 0.29 55%
red peppers -20.9 0.31 40%
mulberries 44.5 0.43 74%
celeriac 26.4 0.42 72%
seaweed (kelp) 18.3 0.43 77%
blackberries 15.7 0.43 27%
seaweed (wakame) 35.5 0.45 79%
chayote -107.2 0.24 41%
soybeans (sprouted) 269.6 0.81 49%
limes -78.3 0.30 70%
boysenberries 49.4 0.50 54%
turnips -129.8 0.22 61%
shiitake mushroom -42.6 0.39 58%

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) 70 175
fat (g) 20 75
carbs (g) 0 110
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 Cindy’s food log based on the harder to find 50% of the essential nutrients. Cindy’s most nutrient dense day is October 05 2019 while her least nutrient-dense day is October 07 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