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%
Manganese 23%
Iron 24%
Sodium 25%
Omega-3 27%
Potassium 31%
Magnesium 35%
Niacin (B3) 38%
Calcium 39%
Thiamin (B1) 42%
Phosphorus 48%
Folate 49%
Copper 52%

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 671.7 1.68 48%
lamb kidney 382.9 1.12 52%
pork chops 404.5 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1331.8 1.43 47%
salmon 1141.4 1.56 52%
halibut 637.0 1.11 66%
mussel 501.1 0.86 63%
rockfish 466.8 1.09 66%
mollusks conch 404.9 1.30 54%
trout 452.5 1.68 45%
flounder 239.7 0.86 57%
crab 206.2 0.83 71%
lobster 173.5 0.89 71%
pollock 227.4 1.11 69%
tuna 411.3 1.84 52%
crayfish 128.5 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
black beans 1458.5 3.41 73%
edamame 853.3 1.21 41%
oat bran 1060.5 2.46 65%
garbanzo beans 1309.8 3.78 69%
spinach 344.8 0.23 49%
wheat bran 836.0 2.16 38%
artichokes 349.4 0.47 49%
snap beans 265.6 0.15 58%
amaranth leaves 232.0 0.21 86%
turnip greens 227.2 0.29 44%
brussel sprouts 258.0 0.42 50%
portabella mushrooms 212.2 0.29 55%
zucchini 179.2 0.17 40%
winter squash 232.5 0.40 69%
summer squash 168.4 0.19 45%
butternut squash 232.9 0.45 75%
chinese cabbage 145.1 0.12 54%
asparagus 161.5 0.22 50%
shiitake mushroom 190.4 0.39 58%
cauliflower 151.4 0.25 50%
banana pepper 153.4 0.27 36%
pumpkin 134.2 0.20 76%
celery 123.2 0.18 50%
okra 132.0 0.22 50%
coconut water 121.8 0.19 66%
mung beans 119.5 0.19 74%
onions 150.3 0.32 65%
escarole 116.3 0.19 24%
soybeans (sprouted) 268.9 0.81 49%
parsley 149.1 0.36 48%
cowpeas 343.7 1.16 69%
kale 117.4 0.28 60%
red peppers 124.9 0.31 40%
pickles 74.5 0.12 40%
cucumber 74.5 0.12 40%
kidney beans 900.2 3.37 74%
turnips 90.1 0.21 51%
broccoli 124.1 0.35 50%
sauerkraut 81.5 0.19 39%
radishes 63.3 0.16 43%
cabbage 74.1 0.23 55%
chayote 76.1 0.24 41%
beets 117.6 0.43 70%
jalapeno peppers 76.0 0.27 37%
rhubarb 61.5 0.21 55%
collards 92.9 0.33 37%
mustard greens 74.2 0.27 36%
cantaloupe 91.6 0.34 70%
watercress 32.2 0.11 65%
lentils 301.1 1.16 64%
eggplant 65.7 0.25 35%
peas 110.5 0.42 65%
red cabbage 77.2 0.29 55%
navy beans 356.6 1.40 61%
lettuce 40.9 0.15 50%
white mushroom 55.1 0.22 65%
lemongrass 248.4 0.99 93%
chard 37.1 0.19 51%
celeriac 93.9 0.42 72%
beet greens 44.0 0.22 35%
seaweed (laver) 75.3 0.35 80%
carrots 88.0 0.41 64%
radicchio 40.7 0.23 68%
endive 26.1 0.17 7%
chicory greens 39.4 0.23 23%
alfalfa 39.3 0.23 19%
strawberries 57.0 0.32 49%
turnips 33.6 0.22 61%
honeydew melon 57.1 0.36 66%
arugula 16.5 0.25 45%
coriander 6.6 0.23 30%
pinto beans 4.2 0.22 83%
boysenberries 69.2 0.50 54%
blackberries 47.7 0.43 27%
spirulina 4.9 0.26 70%
jerusalem-artichokes 118.6 0.73 87%
chives 6.3 0.30 48%
grapefruit -0.8 0.30 83%
carambola 0.6 0.31 56%
seaweed (wakame) 35.6 0.45 79%
lima beans 206.0 1.13 70%
grapefruit 1.7 0.33 85%
sweet corn 136.7 0.86 71%

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) 80 210
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 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