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
4.2
Zinc : Copper
9.6
Potassium : Sodium
1.4
Calcium : Magnesium
2.6
Iron : Copper
11.5
Calcium : Phosphorus
1.2

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
Manganese 39%
Iron 40%
Folate 69%
Thiamin (B1) 71%
Sodium 72%
Copper 78%
Phosphorus 87%
Zinc 92%
Niacin (B3) 93%
Potassium 106%
Panto Acid (B5) 118%
Vitamin E 121%
Calcium 124%

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
lamb liver 672.4 1.68 48%
beef liver 650.6 1.75 60%
lamb kidney 430.0 1.12 52%
veal liver 603.0 1.92 55%
pork chops 497.2 1.74 54%
chicken liver 388.5 1.72 50%
pork liver 369.8 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 767.5 1.43 47%
mollusks conch 371.6 1.30 54%
mussel 220.5 0.86 63%
crab 183.6 0.83 71%
halibut 203.5 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1386.9 3.78 69%
spinach 364.0 0.23 49%
black beans 944.0 3.41 73%
sunflower seeds 1386.1 5.46 15%
winter squash 289.2 0.40 69%
pumpkin 231.1 0.20 76%
brussel sprouts 279.4 0.42 50%
portabella mushrooms 252.1 0.29 55%
turnip greens 249.5 0.29 44%
butternut squash 272.4 0.45 75%
wheat bran 627.7 2.16 38%
edamame 421.1 1.21 41%
asparagus 196.2 0.22 50%
red peppers 214.3 0.31 40%
shiitake mushroom 220.6 0.39 58%
snap beans 170.4 0.15 58%
amaranth leaves 170.1 0.21 86%
artichokes 227.3 0.47 49%
banana pepper 173.1 0.27 36%
escarole 153.3 0.19 24%
broccoli 180.4 0.35 50%
celery 141.1 0.18 50%
cauliflower 156.4 0.25 50%
chinese cabbage 116.8 0.12 54%
onions 141.1 0.32 65%
kale 131.2 0.28 60%
zucchini 105.4 0.17 40%
okra 113.2 0.22 50%
parsley 137.8 0.36 48%
mung beans 101.9 0.19 74%
jalapeno peppers 117.1 0.27 37%
summer squash 98.9 0.19 45%
collards 121.5 0.33 37%
pickles 73.0 0.12 40%
cucumber 73.0 0.12 40%
carrots 127.4 0.41 64%
chayote 87.6 0.24 41%
peas 125.1 0.42 65%
mustard greens 82.3 0.27 36%
sauerkraut 63.0 0.19 39%
lentils 271.4 1.16 64%
watercress 40.8 0.11 65%
radishes 51.7 0.16 43%
white mushroom 67.0 0.22 65%
eggplant 68.8 0.25 35%
turnips 60.3 0.21 51%
seaweed (laver) 90.2 0.35 80%
cabbage 62.8 0.23 55%
rhubarb 55.0 0.21 55%
radicchio 58.8 0.23 68%
blackberries 98.7 0.43 27%
soybeans (sprouted) 181.2 0.81 49%
chicory greens 53.1 0.23 23%
boysenberries 110.3 0.50 54%
celeriac 95.0 0.42 72%
lettuce 37.3 0.15 50%
coconut water 44.3 0.19 66%
cantaloupe 73.1 0.34 70%
beet greens 49.7 0.22 35%
chard 41.6 0.19 51%
beets 89.4 0.43 70%
red cabbage 61.8 0.29 55%
endive 31.9 0.17 7%
cowpeas 241.5 1.16 69%
strawberries 54.5 0.32 49%
alfalfa 32.6 0.23 19%
kiwifruit 116.4 0.61 55%
jerusalem-artichokes 134.7 0.73 87%
turnips 26.6 0.22 61%
oat bran 504.8 2.46 65%
grapefruit 36.2 0.30 83%
honeydew melon 46.8 0.36 66%
peaches 51.6 0.39 70%
lemongrass 179.4 0.99 93%
arugula 15.7 0.25 45%
nectarines 57.1 0.44 72%
mulberries 51.7 0.43 74%
sweet potato 154.6 0.90 81%
coriander 8.0 0.23 30%
pinto beans 4.0 0.22 83%
grapefruit 26.4 0.33 85%
carambola 18.4 0.31 56%
spirulina 6.1 0.26 70%
chives 5.1 0.30 48%
oranges 38.3 0.46 77%
limes 0.2 0.30 70%
raspberries 41.2 0.52 30%
leeks 58.7 0.61 83%

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) 70 170
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 May 15 2019 while her least nutrient-dense day is June 20 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)
Cod, Pacific, Cooked from Frozen 96
Salmon, Atlantic, Wild, Cooked 206
Dymatize, ISO 100 Hydrolyzed, Gourmet Vanilla 110
bacon asparagus frittata 446
Almond Milk, Plain, Original, Unsweetened 36
Lettuce, Romaine or Cos 14
Arugula, Raw 10
Bertolli, Extra Virgin Olive Oil 119
Olive Oil 80
Raspberries, Frozen, Unsweetened 21
Hemp seeds, hulled 66
Blueberries, Frozen, Unsweetened 13
Pumpkin or Squash Seeds, Shelled, Unsalted 42

Worst Day

food name energy (kcal)
Green Bell Peppers, Raw 6
Cauliflower, Raw 11
Onion, White, Yellow or Red, Raw 6
Olive Oil 30
Garlic, Fresh 3
Chili Powder 6
Chili Powder 4
Paprika 2
Cumin, Ground 2
Ground Chicken Meat 214
Super keto pancakes 96
Blueberry waffles 272
Dymatize, ISO 100 Hydrolyzed, Chocolate Peanut Butter 120
Cocoa Powder, Unsweetened 6
Almond Milk, Plain, Original, Unsweetened 36
MCT Oil 58
Butter, Unsalted 51
Avocado, Black Skin, California Type 84
Eggs, Cooked 136
Plainville Farms, Llc, Plainville Farms, Organic Oven Roasted Turkey Breast 50

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