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
2.7
Zinc : Copper
10.5
Potassium : Sodium
1.3
Calcium : Magnesium
3.3
Iron : Copper
7.5
Calcium : Phosphorus
0.8

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 7%
Iron 86%
Sodium 116%
Folate 127%
Niacin (B3) 129%
Thiamin (B1) 138%
Magnesium 139%
Vitamin E 139%
Manganese 147%
Potassium 158%
Phosphorus 170%
Calcium 172%
Panto Acid (B5) 179%

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 kidney 601.3 1.12 52%
lamb liver 723.8 1.68 48%
beef liver 744.8 1.75 60%
pork liver 590.4 1.65 59%
veal liver 630.7 1.92 55%
chicken liver 521.2 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1242.8 1.43 47%
mollusks conch 645.3 1.30 54%
mussel 421.6 0.86 63%
salmon 601.1 1.56 52%
halibut 359.6 1.11 66%
crab 194.2 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 535.2 0.23 49%
wheat bran 1150.7 2.16 38%
oat bran 1230.8 2.46 65%
snap beans 397.3 0.15 58%
turnip greens 430.4 0.29 44%
winter squash 389.5 0.40 69%
artichokes 406.4 0.47 49%
amaranth leaves 306.3 0.21 86%
black beans 1332.8 3.41 73%
pumpkin 285.3 0.20 76%
butternut squash 360.8 0.45 75%
edamame 581.7 1.21 41%
portabella mushrooms 282.7 0.29 55%
asparagus 240.9 0.22 50%
brussel sprouts 300.0 0.42 50%
chinese cabbage 197.2 0.12 54%
shiitake mushroom 257.1 0.39 58%
escarole 192.9 0.19 24%
jalapeno peppers 214.0 0.27 37%
red peppers 226.1 0.31 40%
celery 178.3 0.18 50%
banana pepper 206.3 0.27 36%
collards 229.2 0.33 37%
onions 215.3 0.32 65%
parsley 225.9 0.36 48%
kale 197.2 0.28 60%
cauliflower 183.5 0.25 50%
zucchini 154.9 0.17 40%
broccoli 209.8 0.35 50%
mung beans 156.7 0.19 74%
summer squash 156.1 0.19 45%
lemongrass 397.7 0.99 93%
okra 146.0 0.22 50%
sauerkraut 134.1 0.19 39%
peas 208.1 0.42 65%
turnips 131.0 0.21 51%
mustard greens 140.6 0.27 36%
cucumber 94.6 0.12 40%
pickles 94.6 0.12 40%
coconut water 113.4 0.19 66%
soybeans (sprouted) 302.6 0.81 49%
lentils 416.4 1.16 64%
jerusalem-artichokes 272.2 0.73 87%
chayote 101.5 0.24 41%
radishes 71.5 0.16 43%
watercress 50.8 0.11 65%
mulberries 150.6 0.43 74%
chard 70.7 0.19 51%
cowpeas 385.6 1.16 69%
beet greens 79.1 0.22 35%
lettuce 56.0 0.15 50%
rhubarb 70.6 0.21 55%
cabbage 75.8 0.23 55%
white mushroom 75.7 0.22 65%
celeriac 137.1 0.42 72%
eggplant 79.3 0.25 35%
radicchio 70.4 0.23 68%
chicory greens 70.2 0.23 23%
red cabbage 87.7 0.29 55%
blackberries 127.2 0.43 27%
seaweed (laver) 101.7 0.35 80%
endive 42.5 0.17 7%
carrots 116.9 0.41 64%
alfalfa 59.2 0.23 19%
beets 118.6 0.43 70%
garbanzo beans 1194.2 3.78 69%
strawberries 69.5 0.32 49%
boysenberries 125.2 0.50 54%
cantaloupe 68.0 0.34 70%
turnips 29.1 0.22 61%
arugula 25.9 0.25 45%
coriander 11.5 0.23 30%
pinto beans 6.2 0.22 83%
leeks 131.3 0.61 83%
spirulina 9.4 0.26 70%
chives 8.4 0.30 48%
grapefruit 6.6 0.30 83%
lima beans 275.4 1.13 70%
honeydew melon 22.6 0.36 66%
limes 2.0 0.30 70%
carambola 6.0 0.31 56%
peaches 25.6 0.39 70%
seaweed (kelp) 33.4 0.43 77%
seaweed (wakame) 40.5 0.45 79%
raspberries 61.7 0.52 30%
nectarines 25.4 0.44 72%
watermelon -21.5 0.30 60%
grapefruit -13.1 0.33 85%

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 June 21 2019 while her least nutrient-dense day is June 20 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)
Kale, Raw 28
Beet Greens, Raw 19
Endive, Curly, Raw 5
Lettuce, Romaine or Cos 5
Mustard Greens, Raw 4
Coriander Leaf, Fresh 2
Chard, Swiss, Raw 11
Dandelion Greens, Raw 26
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, raw 215
Flax Seeds, Not Fortified 37
Sunflower Seeds, Raw 102
Blueberries, Frozen, Unsweetened 88
Kiwi Fruit, Green 84
Yogurt, Raw, Homemade - 24 hour fermentation 298
Coffee, Prepared From Grounds 9
Green Tea, Brewed, Unsweetened 7
Raw Egg 68
Sweet Potato, Baked 103
Sauerkraut 22
Stakich, Bee Pollen 96
Hamburger or Ground Beef, 90% Lean 182

Worst Day

food name energy (kcal)
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, raw 215
Flax Seeds, Not Fortified 37
Sunflower Seeds, Raw 102
Blueberries, Wild, Frozen 54
Yogurt, Raw, Homemade - 24 hour fermentation 894
Coffee, Prepared From Grounds 9
Green Tea, Brewed, Unsweetened 7
Hamburger or Ground Beef, 90% Lean 303
Kale, Raw 3
Beet Greens, Raw 7
Bee Pollen 94
Eggs, Cooked 136
Butter, Salted 102
Strawberries, Fresh 24

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