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 20%
Calcium 24%
Vitamin E 26%
Vitamin B12 30%
Iron 31%
Omega-3 35%
Zinc 36%
Phosphorus 40%
Niacin (B3) 41%
Magnesium 48%
Leucine 50%
Thiamin (B1) 51%
Folate 66%
Vitamin B6 63%
Vitamin B2 (Riboflavin) 62%
Vitamin C 272%
Vitamin A 423%
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 2503.9 1.89 50%
pork liver 1898.1 1.65 59%
lamb liver 1908.8 1.68 48%
beef liver 1744.8 1.75 60%
veal liver 1776.2 1.92 55%
lamb kidney 1283.3 1.12 52%
beef kidney 1311.1 1.57 52%
pork chops 1197.6 1.74 54%
chicken liver 1066.2 1.72 50%
turkey liver 1153.1 1.89 47%
lamb (lean) 715.8 1.44 43%
egg white 210.9 0.52 74%
kefir (low fat) 1.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3514.4 1.43 47%
salmon 1707.9 1.56 52%
mussel 1082.6 0.86 63%
halibut 1085.6 1.11 66%
crab 817.7 0.83 71%
mollusks conch 996.1 1.30 54%
rockfish 872.7 1.09 66%
lobster 700.5 0.89 71%
octopus 1056.5 1.64 71%
clam 889.3 1.42 73%
flounder 529.3 0.86 57%
crayfish 405.9 0.82 67%
tuna 924.5 1.84 52%
oysters 404.9 1.02 59%
pollock 433.6 1.11 69%
whiting 359.2 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 671.3 0.23 49%
turnip greens 493.4 0.29 44%
amaranth leaves 417.9 0.21 86%
chinese cabbage 267.1 0.12 54%
asparagus 264.4 0.22 50%
snap beans 202.7 0.15 58%
portabella mushrooms 273.5 0.29 55%
red peppers 278.7 0.31 40%
pumpkin 196.9 0.20 76%
collards 263.2 0.33 37%
zucchini 175.8 0.17 40%
banana pepper 221.9 0.27 36%
kale 224.7 0.28 60%
parsley 257.5 0.36 48%
mung beans 139.7 0.19 74%
escarole 137.9 0.19 24%
mustard greens 171.4 0.27 36%
winter squash 246.1 0.40 69%
summer squash 122.0 0.19 45%
watercress 72.8 0.11 65%
okra 129.0 0.22 50%
jalapeno peppers 147.0 0.27 37%
celery 95.9 0.18 50%
broccoli 191.1 0.35 50%
wheat bran 1155.7 2.16 38%
butternut squash 238.7 0.45 75%
brussel sprouts 215.4 0.42 50%
cauliflower 119.7 0.25 50%
chard 79.7 0.19 51%
onions 143.3 0.32 65%
lettuce 56.7 0.15 50%
seaweed (laver) 156.3 0.35 80%
beet greens 88.9 0.22 35%
sauerkraut 68.8 0.19 39%
shiitake mushroom 171.6 0.39 58%
white mushroom 76.2 0.22 65%
pickles 17.7 0.12 40%
cucumber 17.7 0.12 40%
endive 36.6 0.17 7%
artichokes 198.4 0.47 49%
radishes 24.5 0.16 43%
alfalfa 62.5 0.23 19%
chicory greens 57.9 0.23 23%
peas 162.6 0.42 65%
radicchio 37.2 0.23 68%
turnips 23.9 0.21 51%
cabbage 32.5 0.23 55%
edamame 550.0 1.21 41%
arugula 22.7 0.25 45%
coriander 12.0 0.23 30%
pinto beans 5.7 0.22 83%
rhubarb -4.3 0.21 55%
coconut water -14.1 0.19 66%
red cabbage 31.3 0.29 55%
spirulina 10.3 0.26 70%
eggplant -3.2 0.25 35%
chayote -18.8 0.24 41%
chives 9.4 0.30 48%
mulberries 58.3 0.43 74%
carrots 44.7 0.41 64%
cantaloupe 1.0 0.34 70%
turnips -64.2 0.22 61%
limes -36.2 0.30 70%
seaweed (kelp) 24.5 0.43 77%
seaweed (wakame) 42.1 0.45 79%
blackberries 22.8 0.43 27%
strawberries -40.6 0.32 49%
beets -10.6 0.43 70%
celeriac -25.6 0.42 72%
boysenberries -0.4 0.50 54%
carambola -98.8 0.31 56%

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