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).

supplements

The supplements listed below will provide Nadine with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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%
Panto Acid (B5) 138%
Leucine 139%
Omega-3 142%
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
chicken liver 18.9 1.72 50%
pork liver 17.4 1.65 59%
beef liver 16.9 1.75 60%
veal liver 16.6 1.92 55%
turkey liver 15.8 1.89 47%
lamb kidney 14.0 1.12 52%
lamb liver 12.7 1.68 48%
beef kidney 12.5 1.57 52%
turkey heart 9.7 1.74 47%
lamb lungs 7.0 0.95 58%
lamb heart 6.5 1.61 48%
bison 6.5 1.71 53%
veal 5.9 1.51 65%
beef tripe 5.4 1.03 55%
chicken breast 5.8 1.48 60%
lean pastrami 5.2 0.95 73%
beef heart 6.0 1.79 52%
beef roast 5.7 1.78 48%
kefir (low fat) 4.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 11.8 1.43 47%
crab 11.0 0.83 71%
mussel 10.8 0.86 63%
oysters 10.2 1.02 59%
octopus 10.7 1.64 71%
crayfish 8.7 0.82 67%
lobster 8.6 0.89 71%
pollock 8.3 1.11 69%
halibut 8.2 1.11 66%
caviar 9.9 2.64 33%
salmon 8.4 1.56 52%
flounder 7.3 0.86 57%
mollusks conch 7.8 1.30 54%
rockfish 7.3 1.09 66%
cod 9.1 2.90 71%
haddock 6.5 1.16 71%
trout 7.1 1.68 45%
shrimp 6.5 1.19 69%
tuna 7.1 1.84 52%
welk 8.0 2.75 82%
perch 6.0 0.96 62%
sturgeon 5.7 1.35 49%
whiting 5.5 1.16 66%
clam 5.7 1.42 73%
white fish 5.3 1.08 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 19.5 0.23 49%
watercress 17.6 0.11 65%
coriander 17.1 0.23 30%
amaranth leaves 16.7 0.21 86%
seaweed (laver) 16.5 0.35 80%
chicory greens 15.0 0.23 23%
beet greens 15.0 0.22 35%
asparagus 14.8 0.22 50%
chard 14.7 0.19 51%
endive 14.5 0.17 7%
chinese cabbage 13.6 0.12 54%
lettuce 13.5 0.15 50%
arugula 13.2 0.25 45%
chives 13.1 0.30 48%
parsley 12.5 0.36 48%
turnip greens 12.0 0.29 44%
white mushroom 11.9 0.22 65%
mustard greens 11.9 0.27 36%
portabella mushrooms 11.7 0.29 55%
alfalfa 11.4 0.23 19%
wheat bran 13.4 2.16 38%
escarole 11.2 0.19 24%
broccoli 11.2 0.35 50%
seaweed (wakame) 10.6 0.45 79%
shiitake mushroom 9.4 0.39 58%
zucchini 9.0 0.17 40%
spirulina 9.1 0.26 70%
celery 8.9 0.18 50%
collards 8.4 0.33 37%
okra 8.3 0.22 50%
jalapeno peppers 8.3 0.27 37%
kale 8.2 0.28 60%
mung beans 8.1 0.19 74%
radicchio 8.1 0.23 68%
seaweed (kelp) 8.3 0.43 77%
peas 7.6 0.42 65%
cauliflower 7.4 0.25 50%
red peppers 7.4 0.31 40%
pumpkin 7.2 0.20 76%
snap beans 6.6 0.15 58%
summer squash 6.2 0.19 45%
banana pepper 6.2 0.27 36%
butternut squash 6.3 0.45 75%
yeast extract spread 7.7 1.85 59%
pinto beans 5.9 0.22 83%
winter squash 5.9 0.40 69%
brussel sprouts 5.9 0.42 50%
sauerkraut 5.6 0.19 39%
onions 5.7 0.32 65%
radishes 5.1 0.16 43%
pickles 4.8 0.12 40%
cucumber 4.8 0.12 40%
artichokes 5.1 0.47 49%
chayote 4.5 0.24 41%
cabbage 4.2 0.23 55%

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) 75 175
fat (g) 15 95
carbs (g) 0 80
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes