Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nadine 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 Nadine’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
6.9
Zinc : Copper
4.0
Potassium : Sodium
4.2
Calcium : Magnesium
2.1
Iron : Copper
7.6
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Nadine’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression.

nutrient % DRI prioritize
Vitamin D 5%
Sodium 13%
Vitamin B12 30%
Iron 31%
Omega-3 35%
Calcium 37%
Vitamin E 39%
Phosphorus 40%
Niacin (B3) 41%
Zinc 45%
Magnesium 48%
Leucine 50%
Thiamin (B1) 51%
Folate 83%
Vitamin B-6 69%
Riboflavin (B2) 68%
Vitamin A 324%
Selenium 151%

optimal foods for you

The foods listed below will provide Nadine 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 3352.3 1.89 50%
lamb liver 1926.3 1.68 48%
pork liver 1899.6 1.65 59%
beef liver 1761.2 1.75 60%
veal liver 1793.7 1.92 55%
lamb kidney 1295.0 1.12 52%
beef kidney 1327.5 1.57 52%
pork chops 1237.4 1.74 54%
chicken liver 1074.2 1.72 50%
turkey liver 1156.0 1.89 47%
lamb (lean) 793.4 1.44 43%
egg white 225.2 0.52 74%
kefir (low fat) 1.7 0.41 64%
lamb heart 596.8 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3526.9 1.43 47%
salmon 1737.6 1.56 52%
mussel 1088.8 0.86 63%
halibut 1106.0 1.11 66%
crab 827.5 0.83 71%
mollusks conch 1015.3 1.30 54%
rockfish 891.7 1.09 66%
lobster 715.4 0.89 71%
octopus 1067.7 1.64 71%
clam 915.9 1.42 73%
flounder 542.2 0.86 57%
crayfish 413.5 0.82 67%
tuna 942.9 1.84 52%
oysters 410.0 1.02 59%
pollock 441.3 1.11 69%
whiting 368.9 1.16 66%
trout 620.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 662.1 0.23 49%
turnip greens 470.4 0.29 44%
amaranth leaves 368.9 0.21 86%
chinese cabbage 233.0 0.12 54%
asparagus 261.1 0.22 50%
portabella mushrooms 278.2 0.29 55%
snap beans 199.1 0.15 58%
pumpkin 193.9 0.20 76%
collards 244.6 0.33 37%
zucchini 160.1 0.17 40%
wheat bran 1175.2 2.16 38%
kale 185.4 0.28 60%
escarole 137.7 0.19 24%
red peppers 199.5 0.31 40%
mung beans 130.4 0.19 74%
parsley 212.2 0.36 48%
banana pepper 159.2 0.27 36%
winter squash 232.0 0.40 69%
watercress 63.1 0.11 65%
summer squash 105.1 0.19 45%
mustard greens 142.2 0.27 36%
jalapeno peppers 141.1 0.27 37%
okra 120.9 0.22 50%
celery 92.1 0.18 50%
butternut squash 222.7 0.45 75%
shiitake mushroom 176.5 0.39 58%
lettuce 54.7 0.15 50%
chard 71.4 0.19 51%
broccoli 154.7 0.35 50%
onions 132.2 0.32 65%
seaweed (laver) 147.5 0.35 80%
beet greens 81.8 0.22 35%
white mushroom 76.7 0.22 65%
sauerkraut 57.7 0.19 39%
pickles 17.1 0.12 40%
cucumber 17.1 0.12 40%
cauliflower 81.2 0.25 50%
brussel sprouts 167.0 0.42 50%
endive 36.0 0.17 7%
artichokes 193.1 0.47 49%
alfalfa 61.1 0.23 19%
chicory greens 53.8 0.23 23%
radishes 14.8 0.16 43%
edamame 565.4 1.21 41%
radicchio 35.7 0.23 68%
turnips 23.2 0.21 51%
peas 125.8 0.42 65%
arugula 21.7 0.25 45%
cabbage 11.9 0.23 55%
coriander 11.3 0.23 30%
coconut water -13.2 0.19 66%
pinto beans 5.3 0.22 83%
rhubarb -8.6 0.21 55%
spirulina 10.5 0.26 70%
red cabbage 27.7 0.29 55%
eggplant -2.1 0.25 35%
chives 8.1 0.30 48%
chayote -23.6 0.24 41%
carrots 45.3 0.41 64%
turnips -73.1 0.22 61%
seaweed (kelp) 24.9 0.43 77%
mulberries 24.5 0.43 74%
seaweed (wakame) 42.5 0.45 79%
cantaloupe -34.5 0.34 70%
limes -53.6 0.30 70%
blackberries 8.7 0.43 27%
beets -9.5 0.43 70%
celeriac -27.3 0.42 72%
boysenberries 4.0 0.50 54%

macronutrients

The macronutrient split of Nadine’s diet is shown in the chart below.

macro targets

While Nadine’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) 60 175
fat (g) 15 80
carbs (g) 0 85
energy (calories) 1300

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 Nadine’s food log based on the harder to find 50% of the essential nutrients. Nadine’s most nutrient dense day is December 16 2019 while her least nutrient-dense day is December 20 2019.

best and worst days

Nadine’s food diary for the best and worst days are shown below for comparison. Nadine 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