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
3.2
Zinc : Copper
5.2
Potassium : Sodium
2.6
Calcium : Magnesium
2.4
Iron : Copper
6.9
Calcium : Phosphorus
1.0

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 74%
Iron 86%
Vitamin D 91%
Thiamin (B1) 127%
Phosphorus 154%
Panto Acid (B5) 167%
Niacin (B3) 171%
Manganese 174%
Selenium 174%
Zinc 178%
Vitamin B12 186%
Calcium 187%
Vitamin B6 194%

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
turkey 3904.2 1.89 50%
pork liver 1303.5 1.65 59%
lamb kidney 1036.4 1.12 52%
lamb liver 1181.9 1.68 48%
pork chops 1198.9 1.74 54%
beef liver 1184.3 1.75 60%
veal liver 1122.0 1.92 55%
lamb (lean) 902.5 1.44 43%
beef kidney 885.7 1.57 52%
chicken liver 761.1 1.72 50%
pork loin 741.4 1.93 41%
turkey liver 648.2 1.89 47%
kefir (low fat) 2.1 0.41 64%
lean pastrami 150.3 0.95 73%
beef tripe 168.6 1.03 55%
bison 402.3 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1460.3 1.43 47%
salmon 1043.5 1.56 52%
mussel 800.2 0.86 63%
halibut 659.8 1.11 66%
octopus 797.5 1.64 71%
crab 408.5 0.83 71%
lobster 395.0 0.89 71%
clam 550.6 1.42 73%
rockfish 335.1 1.09 66%
oysters 304.7 1.02 59%
crayfish 166.8 0.82 67%
flounder 178.2 0.86 57%
tuna 449.5 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1193.4 2.16 38%
spinach 259.5 0.23 49%
portabella mushrooms 280.4 0.29 55%
shiitake mushroom 226.3 0.39 58%
amaranth leaves 152.2 0.21 86%
snap beans 119.3 0.15 58%
chinese cabbage 97.7 0.12 54%
asparagus 131.7 0.22 50%
escarole 78.2 0.19 24%
jalapeno peppers 96.7 0.27 37%
mung beans 67.5 0.19 74%
white mushroom 76.1 0.22 65%
turnip greens 96.0 0.29 44%
zucchini 51.3 0.17 40%
banana pepper 79.8 0.27 36%
watercress 24.5 0.11 65%
okra 60.9 0.22 50%
pickles 20.3 0.12 40%
cucumber 20.3 0.12 40%
sauerkraut 41.6 0.19 39%
cauliflower 53.7 0.25 50%
lettuce 22.1 0.15 50%
celery 28.1 0.18 50%
summer squash 32.6 0.19 45%
turnips 37.7 0.21 51%
endive 20.5 0.17 7%
chard 24.4 0.19 51%
mustard greens 46.5 0.27 36%
alfalfa 32.4 0.23 19%
beet greens 31.6 0.22 35%
radishes 5.7 0.16 43%
parsley 72.5 0.36 48%
pumpkin 16.9 0.20 76%
peas 93.0 0.42 65%
chicory greens 22.7 0.23 23%
oat bran 790.1 2.46 65%
kale 28.8 0.28 60%
seaweed (laver) 50.3 0.35 80%
red peppers 36.6 0.31 40%
radicchio 5.5 0.23 68%
coriander 4.8 0.23 30%
red cabbage 28.5 0.29 55%
pinto beans 3.4 0.22 83%
chayote 7.9 0.24 41%
cabbage 1.2 0.23 55%
arugula 6.9 0.25 45%
collards 30.9 0.33 37%
spirulina 6.0 0.26 70%
broccoli 34.5 0.35 50%
eggplant -2.9 0.25 35%
onions 20.2 0.32 65%
chives 2.7 0.30 48%
rhubarb -28.2 0.21 55%
coconut water -35.0 0.19 66%
turnips -24.2 0.22 61%
brussel sprouts 15.3 0.42 50%
seaweed (kelp) 9.7 0.43 77%
limes -33.7 0.30 70%
seaweed (wakame) 10.5 0.45 79%
artichokes 8.3 0.47 49%
butternut squash 2.1 0.45 75%
winter squash -21.6 0.40 69%
celeriac -22.9 0.42 72%
mulberries -24.8 0.43 74%
carambola -66.4 0.31 56%
strawberries -68.0 0.32 49%
carrots -37.5 0.41 64%
jerusalem-artichokes 66.3 0.73 87%
beets -40.3 0.43 70%
cantaloupe -71.4 0.34 70%
watermelon -84.5 0.30 60%

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) 70 175
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 April 11 2019 while her least nutrient-dense day is April 11 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