Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Dessie 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
3.5
Zinc : Copper
11.2
Potassium : Sodium
2.9
Calcium : Magnesium
2.1
Iron : Copper
6.8
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 63%
Iron 97%
Calcium 136%
Phosphorus 141%
Magnesium 172%
Potassium 196%
Manganese 219%
Omega-3 275%

optimal foods for you

The foods listed below will provide Dessie 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
beef tripe 194.1 1.03 55%
lamb kidney 169.7 1.12 52%
pork liver 213.7 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
mussel 319.5 0.86 63%
mollusks conch 290.2 1.30 54%
welk 427.0 2.75 82%
octopus 273.1 1.64 71%
oysters 97.0 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
pumpkin seeds 1653.7 5.59 19%
oat bran 918.2 2.46 65%
natto 753.3 2.11 39%
wheat bran 726.0 2.16 38%
flax seed 1032.7 5.34 12%
garbanzo beans 794.9 3.78 69%
snap beans 263.0 0.15 58%
lemongrass 314.5 0.99 93%
spinach 214.4 0.23 49%
turnip greens 200.9 0.29 44%
amaranth leaves 170.9 0.21 86%
artichokes 189.6 0.47 49%
lima beans 241.7 1.13 70%
collards 130.8 0.33 37%
buckwheat 500.4 3.43 78%
chinese cabbage 86.8 0.12 54%
jalapeno peppers 101.0 0.27 37%
winter squash 109.7 0.40 69%
mulberries 105.6 0.43 74%
jerusalem-artichokes 141.0 0.73 87%
edamame 200.3 1.21 41%
coconut water 75.8 0.19 66%
sauerkraut 75.8 0.19 39%
turnips 74.5 0.21 51%
parsley 90.8 0.36 48%
kale 80.1 0.28 60%
soybeans (sprouted) 141.9 0.81 49%
butternut squash 96.4 0.45 75%
onions 78.5 0.32 65%
summer squash 63.0 0.19 45%
rye flour 432.1 3.25 64%
peas 88.6 0.42 65%
pumpkin 60.2 0.20 76%
lupin seeds 485.8 3.71 51%
mung beans 59.9 0.19 74%
zucchini 55.4 0.17 40%
black beans 441.8 3.41 73%
mustard greens 59.9 0.27 36%
lentils 168.6 1.16 64%
escarole 49.2 0.19 24%
cowpeas 164.0 1.16 69%
asparagus 48.5 0.22 50%
celery 41.2 0.18 50%
quinoa 160.3 1.20 73%
okra 38.8 0.22 50%
pickles 24.1 0.12 40%
cucumber 24.1 0.12 40%
chard 32.6 0.19 51%
leeks 83.6 0.61 83%
beet greens 32.7 0.22 35%
banana pepper 36.3 0.27 36%
radishes 21.7 0.16 43%
lettuce 21.0 0.15 50%
cauliflower 31.6 0.25 50%
alfalfa 28.4 0.23 19%
watercress 12.6 0.11 65%
celeriac 48.8 0.42 72%
blackberries 48.7 0.43 27%
rhubarb 21.3 0.21 55%
red cabbage 30.3 0.29 55%
chicory greens 19.8 0.23 23%
kidney beans 399.8 3.37 74%
endive 12.6 0.17 7%
strawberries 29.6 0.32 49%
broccoli 33.4 0.35 50%
chayote 20.0 0.24 41%
cabbage 17.0 0.23 55%
buckwheat groats 100.3 0.92 81%
radicchio 13.1 0.23 68%
eggplant 15.0 0.25 35%
beets 35.7 0.43 70%
canned pineapple 48.1 0.52 92%
portabella mushrooms 20.0 0.29 55%
tofu 84.1 0.83 34%
arugula 11.1 0.25 45%
shiitake mushroom 27.3 0.39 58%
white mushroom 7.2 0.22 65%
turnips 6.2 0.22 61%
brussel sprouts 29.2 0.42 50%
red peppers 15.7 0.31 40%
seaweed (laver) 19.6 0.35 80%
coriander 3.9 0.23 30%
pinto beans 2.5 0.22 83%
raspberries 38.4 0.52 30%
spirulina 3.6 0.26 70%
boysenberries 31.1 0.50 54%
seaweed (kelp) 19.1 0.43 77%
chives 3.6 0.30 48%
seaweed (wakame) 21.6 0.45 79%
limes 2.2 0.30 70%
watermelon -1.9 0.30 60%
cantaloupe -3.1 0.34 70%

macronutrients

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

macro targets

While Dessie’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) 70 180
fat (g) 20 70
carbs (g) 0 105
energy (calories) 1350

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 Dessie’s food log based on the harder to find 50% of the essential nutrients. Dessie’s most nutrient dense day is October 14 2019 while her least nutrient-dense day is October 15 2019.

best and worst days

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