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
3.7
Zinc : Copper
13.9
Potassium : Sodium
1.3
Calcium : Magnesium
3.4
Iron : Copper
10.4
Calcium : Phosphorus
0.7

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 26%
Folate 78%
Vitamin E 99%
Iron 100%
Manganese 124%
Sodium 128%
Magnesium 139%
Thiamin (B1) 147%
Panto Acid (B5) 161%
Calcium 174%
Potassium 177%
Niacin (B3) 185%
Copper 216%

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
lamb liver 905.8 1.68 48%
beef liver 901.5 1.75 60%
veal liver 852.5 1.92 55%
lamb kidney 463.6 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1335.6 1.43 47%
mollusks conch 740.2 1.30 54%
salmon 662.3 1.56 52%
crab 436.7 0.83 71%
lobster 380.4 0.89 71%
halibut 402.8 1.11 66%
mussel 255.7 0.86 63%
crayfish 225.0 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
black beans 1485.0 3.41 73%
spinach 510.7 0.23 49%
oat bran 1148.1 2.46 65%
wheat bran 1048.3 2.16 38%
artichokes 428.9 0.47 49%
turnip greens 375.3 0.29 44%
snap beans 325.3 0.15 58%
winter squash 392.8 0.40 69%
portabella mushrooms 360.2 0.29 55%
edamame 613.6 1.21 41%
pumpkin 294.0 0.20 76%
butternut squash 361.7 0.45 75%
amaranth leaves 286.5 0.21 86%
garbanzo beans 1349.1 3.78 69%
asparagus 248.0 0.22 50%
brussel sprouts 299.8 0.42 50%
shiitake mushroom 284.2 0.39 58%
banana pepper 218.5 0.27 36%
escarole 188.9 0.19 24%
red peppers 219.7 0.31 40%
kale 207.1 0.28 60%
celery 172.7 0.18 50%
chinese cabbage 155.0 0.12 54%
soybeans (sprouted) 354.4 0.81 49%
summer squash 167.6 0.19 45%
mung beans 166.7 0.19 74%
cauliflower 182.2 0.25 50%
zucchini 157.4 0.17 40%
broccoli 207.1 0.35 50%
jalapeno peppers 176.9 0.27 37%
parsley 195.4 0.36 48%
okra 157.7 0.22 50%
onions 181.9 0.32 65%
collards 183.1 0.33 37%
chayote 134.7 0.24 41%
coconut water 118.4 0.19 66%
pickles 93.3 0.12 40%
cucumber 93.3 0.12 40%
sauerkraut 108.0 0.19 39%
mustard greens 128.5 0.27 36%
turnips 103.1 0.21 51%
peas 159.5 0.42 65%
blackberries 158.5 0.43 27%
radishes 73.7 0.16 43%
sunflower seeds 1672.2 5.46 15%
watercress 56.4 0.11 65%
white mushroom 91.1 0.22 65%
cowpeas 372.8 1.16 69%
eggplant 91.6 0.25 35%
radicchio 85.6 0.23 68%
chard 69.7 0.19 51%
cabbage 78.4 0.23 55%
rhubarb 72.6 0.21 55%
celeriac 136.0 0.42 72%
beet greens 76.8 0.22 35%
chicory greens 76.0 0.23 23%
carrots 128.3 0.41 64%
lettuce 46.9 0.15 50%
seaweed (laver) 100.8 0.35 80%
red cabbage 82.9 0.29 55%
alfalfa 60.6 0.23 19%
beets 116.0 0.43 70%
endive 41.2 0.17 7%
lentils 335.5 1.16 64%
lupin seeds 1102.2 3.71 51%
cantaloupe 83.0 0.34 70%
strawberries 74.4 0.32 49%
turnips 45.8 0.22 61%
boysenberries 122.5 0.50 54%
lemongrass 270.3 0.99 93%
carambola 50.8 0.31 56%
kiwifruit 141.0 0.61 55%
mulberries 77.9 0.43 74%
grapefruit 38.7 0.30 83%
arugula 22.0 0.25 45%
coriander 11.4 0.23 30%
pinto beans 6.2 0.22 83%
peaches 52.0 0.39 70%
honeydew melon 38.7 0.36 66%
grapefruit 31.5 0.33 85%
spirulina 9.4 0.26 70%
nectarines 56.2 0.44 72%
jerusalem-artichokes 140.5 0.73 87%
chives 7.8 0.30 48%
sweet potato 188.4 0.90 81%
limes 0.9 0.30 70%
raspberries 69.3 0.52 30%
leeks 94.5 0.61 83%

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 August 12 2019 while her least nutrient-dense day is August 16 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)
Hamburger or Ground Beef, 90% Lean 243
Flax Seeds, Not Fortified 37
Sunflower Seeds, Raw 102
Homemade Picante Salsa 30
Yogurt, Raw, Homemade - 24 hour fermentation 149
Tomato Raw, Includes Cherry, Grape, Roma 92
Natto 185
Brown Rice, Cooked in Salted Water 62
Dijon Mustard 10
Bubbies, Kosher Dill Pickles 30
Maine Coast Sea Vegetables, Kelp, Wild Atlantic Kombu 16
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, raw 229
Raw Whole Milk 480
Coffee, Prepared From Grounds 9
Green Tea, Brewed, Unsweetened 5
Honey 129

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