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
2.9
Zinc : Copper
23.3
Potassium : Sodium
1.0
Calcium : Magnesium
1.9
Iron : Copper
13.6
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
Manganese 90%
Calcium 95%
Sodium 106%
Vitamin E 112%
Potassium 116%
Iron 130%
Magnesium 140%
Phosphorus 152%
Panto Acid (B5) 164%
Folate 168%
Thiamin (B1) 195%

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
chicken liver 3.9 1.72 50%
lamb liver 3.7 1.68 48%
turkey liver 3.3 1.89 47%
veal liver 3.0 1.92 55%
lamb kidney 2.6 1.12 52%
beef liver 2.8 1.75 60%
pork liver 2.4 1.65 59%
beef kidney 2.1 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
mussel 3.1 0.86 63%
crab 2.7 0.83 71%
mollusks conch 2.7 1.30 54%
fish roe 2.6 1.43 47%
crayfish 2.1 0.82 67%
lobster 2.0 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
endive 9.3 0.17 7%
coriander 9.2 0.23 30%
chicory greens 9.1 0.23 23%
watercress 9.1 0.11 65%
spinach 9.1 0.23 49%
seaweed (laver) 9.0 0.35 80%
asparagus 8.6 0.22 50%
escarole 8.4 0.19 24%
broccoli 7.9 0.35 50%
arugula 7.4 0.25 45%
radicchio 7.3 0.23 68%
beet greens 7.1 0.22 35%
lettuce 6.9 0.15 50%
yeast extract spread 7.4 1.85 59%
celery 6.6 0.18 50%
parsley 6.5 0.36 48%
chard 6.3 0.19 51%
seaweed (wakame) 6.3 0.45 79%
cauliflower 6.1 0.25 50%
chives 6.0 0.30 48%
amaranth leaves 5.9 0.21 86%
okra 5.8 0.22 50%
red peppers 5.6 0.31 40%
banana pepper 5.5 0.27 36%
chinese cabbage 5.4 0.12 54%
pumpkin 5.3 0.20 76%
mustard greens 5.2 0.27 36%
zucchini 5.1 0.17 40%
turnip greens 5.2 0.29 44%
spirulina 4.9 0.26 70%
jalapeno peppers 4.9 0.27 37%
pickles 4.8 0.12 40%
cucumber 4.8 0.12 40%
seaweed (kelp) 4.8 0.43 77%
brussel sprouts 4.8 0.42 50%
butternut squash 4.8 0.45 75%
white mushroom 4.5 0.22 65%
eggplant 4.4 0.25 35%
winter squash 4.4 0.40 69%
peas 4.3 0.42 65%
onions 4.2 0.32 65%
summer squash 4.1 0.19 45%
portabella mushrooms 4.1 0.29 55%
kale 4.0 0.28 60%
alfalfa 4.0 0.23 19%
chayote 3.9 0.24 41%
cabbage 3.9 0.23 55%
mung beans 3.8 0.19 74%
radishes 3.8 0.16 43%
shiitake mushroom 3.7 0.39 58%
snap beans 3.4 0.15 58%
wheat bran 4.3 2.16 38%
sauerkraut 3.3 0.19 39%
pinto beans 3.2 0.22 83%
beets 3.2 0.43 70%
artichokes 3.3 0.47 49%
collards 3.2 0.33 37%
blackberries 3.1 0.43 27%
red cabbage 3.0 0.29 55%
lemongrass 3.3 0.99 93%
carrots 3.0 0.41 64%
rhubarb 2.9 0.21 55%
boysenberries 2.5 0.50 54%
edamame 2.7 1.21 41%
soybeans (sprouted) 2.5 0.81 49%
turnips 2.1 0.21 51%
celeriac 2.2 0.42 72%
strawberries 1.8 0.32 49%
raspberries 1.9 0.52 30%
kiwifruit 1.8 0.61 55%
carambola 1.7 0.31 56%
coconut water 1.5 0.19 66%
apricots 1.7 0.48 71%
sweet potato 1.8 0.90 81%
cranberries 1.6 0.46 65%
leeks 1.6 0.61 83%
turnips 1.3 0.22 61%
mulberries 1.4 0.43 74%
grapefruit 1.3 0.30 83%
garbanzo beans 3.0 3.78 69%
cantaloupe 1.3 0.34 70%
peaches 1.3 0.39 70%
lentils 1.6 1.16 64%
nectarines 1.2 0.44 72%
grapefruit 1.1 0.33 85%

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) 105 200
fat (g) 25 110
carbs (g) 0 110
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 March 13 2019 while her least nutrient-dense day is March 16 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes