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
4.7
Zinc : Copper
17.6
Potassium : Sodium
1.8
Calcium : Magnesium
2.6
Iron : Copper
7.8
Calcium : Phosphorus
1.5

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
Sodium 24%
Vitamin E 32%
Iron 34%
Manganese 46%
Potassium 47%
Phosphorus 51%
Folate 74%
Selenium 89%
Calcium 91%
Omega-3 91%
Magnesium 95%
Panto Acid (B5) 95%
Copper 98%
Vitamin B-12 138%
Vitamin B-6 198%
Riboflavin (B2) 228%
Vitamin C 391%
Vitamin D 129%
Vitamin A 240%
Zinc 214%

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
veal liver 2052.4 1.92 55%
beef liver 1932.6 1.75 60%
lamb liver 1883.6 1.68 48%
pork liver 1828.9 1.65 59%
lamb kidney 1206.0 1.12 52%
beef kidney 1239.4 1.57 52%
turkey liver 1176.3 1.89 47%
chicken liver 1064.6 1.72 50%
kefir (low fat) 4.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3157.6 1.43 47%
mussel 1192.2 0.86 63%
crab 980.6 0.83 71%
mollusks conch 1157.5 1.30 54%
lobster 931.6 0.89 71%
salmon 1230.2 1.56 52%
octopus 1115.2 1.64 71%
halibut 756.8 1.11 66%
clam 887.4 1.42 73%
rockfish 707.5 1.09 66%
crayfish 487.9 0.82 67%
flounder 453.5 0.86 57%
oysters 506.1 1.02 59%
welk 1196.1 2.75 82%
pollock 346.8 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 804.6 0.23 49%
wheat bran 1719.0 2.16 38%
amaranth leaves 587.7 0.21 86%
turnip greens 572.0 0.29 44%
snap beans 416.6 0.15 58%
portabella mushrooms 470.1 0.29 55%
pumpkin 407.3 0.20 76%
chinese cabbage 305.4 0.12 54%
winter squash 428.4 0.40 69%
red peppers 354.1 0.31 40%
kale 331.3 0.28 60%
asparagus 304.2 0.22 50%
collards 345.6 0.33 37%
zucchini 248.7 0.17 40%
artichokes 397.6 0.47 49%
butternut squash 385.7 0.45 75%
jalapeno peppers 277.3 0.27 37%
parsley 316.6 0.36 48%
edamame 747.8 1.21 41%
banana pepper 267.9 0.27 36%
escarole 231.7 0.19 24%
brussel sprouts 326.7 0.42 50%
summer squash 210.2 0.19 45%
celery 201.0 0.18 50%
cauliflower 228.3 0.25 50%
broccoli 280.5 0.35 50%
shiitake mushroom 286.2 0.39 58%
mung beans 182.4 0.19 74%
mustard greens 214.4 0.27 36%
sauerkraut 163.6 0.19 39%
onions 224.3 0.32 65%
watercress 89.0 0.11 65%
okra 135.4 0.22 50%
chard 114.2 0.19 51%
cucumber 78.8 0.12 40%
pickles 78.8 0.12 40%
radishes 91.0 0.16 43%
seaweed (laver) 182.3 0.35 80%
beet greens 118.0 0.22 35%
white mushroom 115.7 0.22 65%
turnips 106.8 0.21 51%
coconut water 96.5 0.19 66%
chayote 116.8 0.24 41%
peas 204.3 0.42 65%
lettuce 66.7 0.15 50%
chicory greens 97.9 0.23 23%
radicchio 94.7 0.23 68%
endive 52.0 0.17 7%
cabbage 78.4 0.23 55%
alfalfa 78.4 0.23 19%
carrots 145.7 0.41 64%
cantaloupe 109.9 0.34 70%
red cabbage 91.5 0.29 55%
rhubarb 47.4 0.21 55%
eggplant 59.7 0.25 35%
celeriac 129.7 0.42 72%
strawberries 68.6 0.32 49%
arugula 33.1 0.25 45%
turnips 18.9 0.22 61%
mulberries 115.7 0.43 74%
coriander 16.1 0.23 30%
blackberries 109.2 0.43 27%
pinto beans 6.9 0.22 83%
lemongrass 373.7 0.99 93%
beets 89.0 0.43 70%
spirulina 9.4 0.26 70%
chives 12.6 0.30 48%
carambola 4.9 0.31 56%
limes -14.2 0.30 70%
sweet potato 275.6 0.90 81%
seaweed (wakame) 54.0 0.45 79%
seaweed (kelp) 34.7 0.43 77%
grapefruit -27.5 0.30 83%
soybeans (sprouted) 215.2 0.81 49%
oat bran 1029.2 2.46 65%
leeks 106.2 0.61 83%

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 August 05 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