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).

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
19.1
Zinc : Copper
8.7
Potassium : Sodium
1.1
Calcium : Magnesium
3.0
Iron : Copper
10.5
Calcium : Phosphorus
0.7

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
Vitamin D 15%
Iron 24%
Calcium 25%
Vitamin C 26%
Omega-3 27%
Potassium 31%
Magnesium 35%
Vitamin E 35%
Sodium 37%
Manganese 38%
Niacin (B3) 38%
Folate 39%
Thiamin (B1) 42%

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 liver 654.5 1.68 48%
lamb kidney 363.3 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2014.1 1.43 47%
salmon 1108.0 1.56 52%
mollusks conch 697.6 1.30 54%
halibut 617.0 1.11 66%
mussel 493.4 0.86 63%
rockfish 426.2 1.09 66%
crab 285.6 0.83 71%
trout 502.1 1.68 45%
flounder 240.2 0.86 57%
lobster 188.9 0.89 71%
crayfish 162.8 0.82 67%
tuna 392.9 1.84 52%
pollock 205.7 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
edamame 827.9 1.21 41%
spinach 441.9 0.23 49%
oat bran 971.3 2.46 65%
black beans 1181.8 3.41 73%
turnip greens 349.6 0.29 44%
wheat bran 818.9 2.16 38%
winter squash 360.5 0.40 69%
amaranth leaves 281.0 0.21 86%
butternut squash 340.8 0.45 75%
artichokes 344.3 0.47 49%
brussel sprouts 326.5 0.42 50%
snap beans 252.6 0.15 58%
red peppers 283.3 0.31 40%
banana pepper 248.4 0.27 36%
pumpkin 230.1 0.20 76%
zucchini 195.4 0.17 40%
asparagus 208.0 0.22 50%
chinese cabbage 180.2 0.12 54%
summer squash 185.6 0.19 45%
kale 206.4 0.28 60%
broccoli 212.6 0.35 50%
cauliflower 184.7 0.25 50%
parsley 211.8 0.36 48%
portabella mushrooms 193.7 0.29 55%
celery 145.3 0.18 50%
onions 180.4 0.32 65%
collards 177.5 0.33 37%
okra 145.7 0.22 50%
escarole 131.7 0.19 24%
garbanzo beans 1050.9 3.78 69%
mung beans 124.5 0.19 74%
shiitake mushroom 171.5 0.39 58%
mustard greens 134.2 0.27 36%
kiwifruit 224.0 0.61 55%
coconut water 108.2 0.19 66%
jalapeno peppers 118.1 0.27 37%
strawberries 127.3 0.32 49%
peas 152.8 0.42 65%
sauerkraut 93.5 0.19 39%
pickles 70.8 0.12 40%
cucumber 70.8 0.12 40%
soybeans (sprouted) 244.7 0.81 49%
cabbage 94.1 0.23 55%
turnips 81.5 0.21 51%
cantaloupe 113.3 0.34 70%
radishes 67.2 0.16 43%
watercress 51.6 0.11 65%
rhubarb 74.0 0.21 55%
chayote 79.3 0.24 41%
blackberries 122.6 0.43 27%
chard 60.3 0.19 51%
carrots 112.9 0.41 64%
seaweed (laver) 98.2 0.35 80%
beet greens 66.2 0.22 35%
eggplant 70.2 0.25 35%
lettuce 45.4 0.15 50%
radicchio 61.4 0.23 68%
red cabbage 77.9 0.29 55%
beets 106.2 0.43 70%
chicory greens 55.2 0.23 23%
celeriac 102.6 0.42 72%
white mushroom 51.5 0.22 65%
mulberries 96.9 0.43 74%
lemongrass 240.7 0.99 93%
endive 30.4 0.17 7%
grapefruit 58.7 0.30 83%
cowpeas 280.8 1.16 69%
alfalfa 37.9 0.23 19%
turnips 32.9 0.22 61%
boysenberries 99.5 0.50 54%
honeydew melon 52.9 0.36 66%
grapefruit 43.5 0.33 85%
arugula 19.1 0.25 45%
coriander 9.1 0.23 30%
pinto beans 4.7 0.22 83%
carambola 24.7 0.31 56%
oranges 58.5 0.46 77%
spirulina 5.6 0.26 70%
peaches 34.8 0.39 70%
chives 7.6 0.30 48%
limes 2.3 0.30 70%
leeks 83.4 0.61 83%
raspberries 60.6 0.52 30%
seaweed (wakame) 39.8 0.45 79%

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) 80 195
fat (g) 20 100
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 September 23 2019 while her least nutrient-dense day is September 28 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