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
7.1
Zinc : Copper
12.1
Potassium : Sodium
1.8
Calcium : Magnesium
7.4
Iron : Copper
2.9
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
Folate 52%
Vitamin D 56%
Vitamin A 126%
Omega-3 149%
Sodium 149%
Vitamin K1 158%
Thiamin (B1) 162%
Iron 197%
Magnesium 236%
Leucine 277%
Potassium 284%
Valine 285%

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%
gruyere cheese -136.4 4.13 22%
cream cheese -265.7 3.50 11%
swiss cheese -123.0 3.93 22%
colby -200.4 3.94 21%
liverwurst -90.4 3.26 16%
cheddar cheese -322.2 4.10 20%
monterey cheese -176.9 3.73 21%
salami -287.2 3.78 18%
muenster cheese -194.3 3.68 21%
blue cheese -168.2 3.53 21%
brie -157.0 3.34 19%
liver pate -257.8 3.19 16%
edam cheese -229.7 3.57 23%
pork sausage -217.7 3.25 20%
gouda cheese -237.9 3.56 24%
camembert -131.4 3.00 21%
lamb liver 1208.4 1.68 48%
chorizo -911.2 4.55 17%
beef sausage -473.2 3.32 18%
bratwurst -555.5 3.33 16%
feta cheese -124.9 2.64 22%
goat cheese -180.7 2.64 21%
ground beef, 80/20 -0.4 2.70 31%
meatballs -418.8 2.86 19%
pork ribs -808.9 3.61 18%
frankfurter -591.0 2.90 17%
sweetbread -883.7 3.18 12%
beef brains 55.4 1.51 22%
veal liver 899.7 1.92 55%
lamb -2385.7 6.39 5%
pork chops 912.4 1.74 54%
pepperoni -1614.0 5.04 13%
turkey -79.9 2.21 28%
knackwurst -833.3 3.07 16%
lamb brains 85.2 1.54 27%
lamb rib -961.8 3.61 19%
pork liver 1012.9 1.65 59%
headcheese -168.2 1.57 20%
t-bone steak -528.7 2.94 26%
ground turkey -267.2 2.58 30%
sliced turkey pepperoni -83.9 2.43 35%
pork ribs 157.7 2.16 39%
beef liver 918.3 1.75 60%
pork (lean) 312.5 2.09 44%
blood sausage -1267.3 3.79 14%
beef shortribs -360.1 2.95 33%
flank, steak -272.1 2.63 33%
roast beef 55.2 2.19 38%
limburger cheese -937.5 3.27 19%
pork loin 249.3 1.93 41%
beef brisket, flat half -481.7 2.98 31%
chicken liver 567.8 1.72 50%
lamb leg -326.2 2.58 31%
beef rib eye steak -244.4 2.48 33%
beef rib, small end -405.6 2.78 31%
turkey liver 416.1 1.89 47%
sandwich spread, pork -279.7 2.35 30%
chicken breast breaded -128.3 2.63 39%
ground beef, 75/25 -433.8 2.77 31%
beef tenderloin steak -413.8 2.73 31%
scrapple, pork -74.6 2.13 34%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2230.6 1.43 47%
mackerel 117.4 3.05 14%
salmon 1501.6 1.56 52%
caviar 386.6 2.64 33%
sardine 488.6 2.08 38%
trout 575.2 1.68 45%
herring 71.4 2.17 36%
tuna 669.5 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
peanut butter -183.1 5.90 18%
sesame butter -118.6 5.86 21%
pumpkin seeds -77.3 5.59 19%
hazelnuts -657.2 6.29 10%
flax seed -517.6 5.34 12%
walnuts -943.9 6.19 13%
lupin seeds 902.9 3.71 51%
olives -11.1 1.45 3%
black beans 1111.6 3.41 73%
wheat bran 551.0 2.16 38%
natto 552.5 2.11 39%
corn bran -332.3 2.24 12%
edamame 776.0 1.21 41%
butternuts -1891.9 6.12 17%
oat bran 925.1 2.46 65%
sesame seeds -2277.4 6.31 10%
endive 42.0 0.17 7%
kidney beans 752.7 3.37 74%
pili nuts -2816.3 7.19 7%
coconut meat -1341.6 3.54 10%
pistachio nuts -1809.0 5.69 22%

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 January 25 2020 while her least nutrient-dense day is January 21 2020.

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