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
3.3
Zinc : Copper
19.6
Potassium : Sodium
2.1
Calcium : Magnesium
2.5
Iron : Copper
9.2
Calcium : Phosphorus
1.4

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 14%
Sodium 27%
Vitamin E 38%
Manganese 57%
Iron 58%
Potassium 62%
Phosphorus 72%
Calcium 116%
Magnesium 128%
Folate 134%
Leucine 137%
Panto Acid (B5) 138%
Valine 140%
Vitamin B-12 332%
Vitamin B-6 222%
Riboflavin (B2) 291%
Vitamin A 403%
Selenium 153%
Zinc 346%

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
pork liver 2244.1 1.65 59%
beef liver 2131.7 1.75 60%
veal liver 2225.3 1.92 55%
lamb liver 1672.5 1.68 48%
lamb kidney 1291.4 1.12 52%
lamb (lean) 1446.2 1.44 43%
beef kidney 1408.0 1.57 52%
turkey 1565.8 1.89 50%
egg white 537.2 0.52 74%
chicken liver 1263.7 1.72 50%
pork chops 1225.5 1.74 54%
turkey liver 1204.5 1.89 47%
cottage cheese (low fat) 333.4 0.81 63%
whole egg 684.2 1.43 30%
beef tripe 423.4 1.03 55%
kefir (low fat) 4.1 0.41 64%
rib eye fillet 980.5 1.99 45%
chicken breast 658.7 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3650.3 1.43 47%
salmon 1558.9 1.56 52%
mussel 1063.6 0.86 63%
crab 1029.4 0.83 71%
halibut 1187.6 1.11 66%
clam 1340.0 1.42 73%
lobster 951.0 0.89 71%
rockfish 1013.5 1.09 66%
mollusks conch 1096.7 1.30 54%
octopus 1177.1 1.64 71%
flounder 644.5 0.86 57%
crayfish 545.3 0.82 67%
welk 1492.4 2.75 82%
pollock 464.5 1.11 69%
orange roughy 396.8 1.05 70%
oysters 372.7 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 729.0 0.23 49%
turnip greens 542.7 0.29 44%
amaranth leaves 452.3 0.21 86%
portabella mushrooms 395.7 0.29 55%
chinese cabbage 246.8 0.12 54%
snap beans 224.1 0.15 58%
asparagus 241.2 0.22 50%
wheat bran 1402.8 2.16 38%
collards 264.2 0.33 37%
pumpkin 175.8 0.20 76%
escarole 168.2 0.19 24%
watercress 82.2 0.11 65%
mung beans 135.0 0.19 74%
zucchini 118.4 0.17 40%
kale 181.9 0.28 60%
parsley 216.6 0.36 48%
celery 102.8 0.18 50%
mustard greens 140.7 0.27 36%
banana pepper 135.9 0.27 36%
jalapeno peppers 134.7 0.27 37%
cauliflower 123.2 0.25 50%
broccoli 187.3 0.35 50%
chard 82.9 0.19 51%
red peppers 158.6 0.31 40%
white mushroom 97.6 0.22 65%
lettuce 53.3 0.15 50%
okra 92.7 0.22 50%
shiitake mushroom 189.2 0.39 58%
seaweed (laver) 161.6 0.35 80%
artichokes 236.2 0.47 49%
summer squash 59.0 0.19 45%
alfalfa 80.0 0.23 19%
beet greens 78.3 0.22 35%
sauerkraut 53.8 0.19 39%
endive 40.4 0.17 7%
pickles 7.2 0.12 40%
cucumber 7.2 0.12 40%
chicory greens 66.0 0.23 23%
radishes 19.8 0.16 43%
onions 115.4 0.32 65%
brussel sprouts 177.8 0.42 50%
peas 165.6 0.42 65%
radicchio 45.1 0.23 68%
winter squash 148.1 0.40 69%
turnips 9.6 0.21 51%
arugula 26.1 0.25 45%
rhubarb 1.6 0.21 55%
coriander 12.0 0.23 30%
pinto beans 6.4 0.22 83%
cabbage 3.4 0.23 55%
coconut water -21.4 0.19 66%
butternut squash 139.9 0.45 75%
spirulina 11.1 0.26 70%
chayote -5.7 0.24 41%
eggplant -6.3 0.25 35%
red cabbage 10.8 0.29 55%
chives 8.8 0.30 48%
mulberries 56.9 0.43 74%
blackberries 53.6 0.43 27%
celeriac 52.0 0.42 72%
limes -39.2 0.30 70%
turnips -91.4 0.22 61%
seaweed (kelp) 25.9 0.43 77%
seaweed (wakame) 39.1 0.45 79%
carrots 5.8 0.41 64%
boysenberries 27.3 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 February 16 2019 while her least nutrient-dense day is February 11 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