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
Calcium 88%
Sodium 95%
Iron 97%
Phosphorus 141%
Magnesium 172%
Potassium 196%
Vitamin E 249%
Folate 268%
Omega-3 275%
Copper 287%

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
pork liver 324.6 1.65 59%
chicken liver 269.8 1.72 50%
lamb kidney 168.6 1.12 52%
beef liver 234.7 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 791.5 1.30 54%
fish roe 573.6 1.43 47%
mussel 237.8 0.86 63%
crab 147.3 0.83 71%
octopus 264.9 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2824.8 6.14 16%
almonds 1895.7 6.07 15%
sunflower seeds 1362.1 5.46 15%
pumpkin seeds 1283.3 5.59 19%
black beans 948.9 3.41 73%
edamame 541.3 1.21 41%
lupin seeds 919.6 3.71 51%
spinach 351.6 0.23 49%
oat bran 676.7 2.46 65%
turnip greens 344.1 0.29 44%
kidney beans 785.6 3.37 74%
snap beans 284.4 0.15 58%
cowpeas 427.2 1.16 69%
wheat bran 551.9 2.16 38%
lentils 397.0 1.16 64%
artichokes 272.3 0.47 49%
amaranth leaves 209.9 0.21 86%
winter squash 238.3 0.40 69%
natto 470.2 2.11 39%
collards 192.1 0.33 37%
butternut squash 209.4 0.45 75%
pumpkin 160.5 0.20 76%
brussel sprouts 181.5 0.42 50%
lemongrass 264.8 0.99 93%
onions 160.6 0.32 65%
chinese cabbage 127.2 0.12 54%
jalapeno peppers 145.2 0.27 37%
red peppers 148.2 0.31 40%
parsley 153.2 0.36 48%
asparagus 133.4 0.22 50%
garbanzo beans 671.3 3.78 69%
broccoli 139.5 0.35 50%
kale 126.6 0.28 60%
celery 104.0 0.18 50%
mulberries 139.9 0.43 74%
sauerkraut 99.5 0.19 39%
escarole 95.6 0.19 24%
mung beans 90.7 0.19 74%
soybeans (sprouted) 182.3 0.81 49%
peas 121.6 0.42 65%
banana pepper 96.0 0.27 36%
leeks 149.8 0.61 83%
zucchini 80.7 0.17 40%
mustard greens 93.0 0.27 36%
summer squash 80.2 0.19 45%
blackberries 111.9 0.43 27%
boysenberries 120.0 0.50 54%
cauliflower 80.7 0.25 50%
okra 76.1 0.22 50%
turnips 67.0 0.21 51%
beets 89.0 0.43 70%
coconut water 53.8 0.19 66%
chard 48.5 0.19 51%
radicchio 51.2 0.23 68%
radishes 38.9 0.16 43%
beet greens 48.5 0.22 35%
lettuce 33.0 0.15 50%
pickles 27.0 0.12 40%
cucumber 27.0 0.12 40%
watercress 23.0 0.11 65%
lima beans 178.9 1.13 70%
chicory greens 41.3 0.23 23%
strawberries 51.0 0.32 49%
alfalfa 37.4 0.23 19%
cabbage 34.6 0.23 55%
jerusalem-artichokes 108.1 0.73 87%
kiwifruit 91.1 0.61 55%
seaweed (laver) 50.6 0.35 80%
chayote 33.3 0.24 41%
rhubarb 27.0 0.21 55%
endive 21.6 0.17 7%
navy beans 206.9 1.40 61%
eggplant 30.3 0.25 35%
red cabbage 38.3 0.29 55%
celeriac 47.0 0.42 72%
raspberries 63.1 0.52 30%
arugula 17.6 0.25 45%
chick peas 228.4 1.64 64%
portabella mushrooms 22.7 0.29 55%
white mushroom 9.4 0.22 65%
coriander 7.1 0.23 30%
pinto beans 3.4 0.22 83%
broad beans 134.8 1.10 72%
seaweed (kelp) 32.0 0.43 77%
carrots 28.7 0.41 64%
turnips -0.4 0.22 61%
quinoa 147.6 1.20 73%
spirulina 4.4 0.26 70%
seaweed (wakame) 33.3 0.45 79%
chives 5.4 0.30 48%
limes 4.3 0.30 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 13 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