Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Melissa 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 Melissa’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Melissa 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
2.4
Zinc : Copper
11.8
Potassium : Sodium
1.5
Calcium : Magnesium
1.7
Iron : Copper
9.0
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Melissa’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 28%
Calcium 41%
Manganese 42%
Iron 44%
Potassium 46%
Phosphorus 64%
Magnesium 66%
Vitamin D 67%
Panto Acid (B5) 79%
Vitamin E 79%
Valine 80%
Leucine 82%
Isoleucine 93%

optimal foods for you

The foods listed below will provide Melissa 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
lamb (lean) 1356.6 1.44 43%
pork chops 1259.8 1.74 54%
egg white 596.1 0.52 74%
pork liver 1063.0 1.65 59%
lamb kidney 785.3 1.12 52%
cottage cheese (low fat) 502.7 0.81 63%
beef liver 938.2 1.75 60%
rib eye fillet 987.3 1.99 45%
beef tripe 499.6 1.03 55%
chicken breast 704.8 1.48 60%
lamb liver 771.7 1.68 48%
beef kidney 699.0 1.57 52%
veal liver 847.3 1.92 55%
porterhouse steak (fat trimmed) 552.6 1.45 50%
beef heart 699.0 1.79 52%
beef roast 684.3 1.78 48%
ground beef (lean) 509.1 1.44 60%
lamb heart 580.9 1.61 48%
kefir (low fat) 2.0 0.41 64%
bison 627.8 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2770.5 1.43 47%
salmon 1579.9 1.56 52%
halibut 1231.0 1.11 66%
rockfish 1055.8 1.09 66%
clam 1064.2 1.42 73%
lobster 737.9 0.89 71%
crab 698.0 0.83 71%
flounder 597.0 0.86 57%
mussel 559.7 0.86 63%
crayfish 438.6 0.82 67%
octopus 798.7 1.64 71%
orange roughy 502.0 1.05 70%
whiting 458.4 1.16 66%
trout 667.2 1.68 45%
pollock 371.5 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 421.6 0.23 49%
turnip greens 412.1 0.29 44%
amaranth leaves 203.4 0.21 86%
chinese cabbage 136.1 0.12 54%
portabella mushrooms 203.6 0.29 55%
snap beans 95.7 0.15 58%
asparagus 126.6 0.22 50%
escarole 100.5 0.19 24%
watercress 54.8 0.11 65%
pumpkin 91.9 0.20 76%
kale 122.2 0.28 60%
mung beans 75.3 0.19 74%
banana pepper 102.9 0.27 36%
chard 63.6 0.19 51%
mustard greens 92.2 0.27 36%
cauliflower 75.5 0.25 50%
seaweed (laver) 126.1 0.35 80%
lettuce 29.3 0.15 50%
zucchini 36.5 0.17 40%
rhubarb 53.1 0.21 55%
celery 35.2 0.18 50%
mulberries 151.4 0.43 74%
jalapeno peppers 74.8 0.27 37%
cucumber 5.5 0.12 40%
pickles 5.5 0.12 40%
white mushroom 53.3 0.22 65%
parsley 111.5 0.36 48%
endive 23.4 0.17 7%
alfalfa 43.3 0.23 19%
turnips 34.2 0.21 51%
sauerkraut 24.2 0.19 39%
beet greens 39.6 0.22 35%
peas 132.4 0.42 65%
chicory greens 38.5 0.23 23%
broccoli 96.6 0.35 50%
radicchio 34.4 0.23 68%
summer squash 14.3 0.19 45%
radishes -4.4 0.16 43%
artichokes 146.5 0.47 49%
collards 77.0 0.33 37%
shiitake mushroom 101.1 0.39 58%
okra 16.2 0.22 50%
onions 56.9 0.32 65%
celeriac 106.7 0.42 72%
coriander 6.7 0.23 30%
arugula 14.6 0.25 45%
blackberries 98.0 0.43 27%
pinto beans 3.9 0.22 83%
eggplant 3.8 0.25 35%
spirulina 11.0 0.26 70%
coconut water -22.9 0.19 66%
cabbage -18.3 0.23 55%
limes 15.1 0.30 70%
jerusalem-artichokes 216.7 0.73 87%
chayote -20.2 0.24 41%
chives 4.4 0.30 48%
red peppers 9.3 0.31 40%
brussel sprouts 56.0 0.42 50%
red cabbage -13.4 0.29 55%
lemongrass 314.7 0.99 93%
gooseberries 31.0 0.44 52%
boysenberries 54.6 0.50 54%
turnips -73.5 0.22 61%
seaweed (kelp) 3.7 0.43 77%
raspberries 50.0 0.52 30%

macronutrients

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

macro targets

While Melissa’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) 80 200
fat (g) 25 100
carbs (g) 0 65
energy (calories) 1500

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 Melissa’s food log based on the harder to find 50% of the essential nutrients. Melissa’s most nutrient dense day is April 02 2019 while her least nutrient-dense day is May 27 2019.

best and worst days

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