Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kathleen 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 and being autoimmune.

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 Kathleen’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Kathleen 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
2.5
Zinc : Copper
19.5
Potassium : Sodium
1.8
Calcium : Magnesium
1.0
Iron : Copper
17.3
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Kathleen’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: hypothyroidism, methylation, insomnia.

nutrient % DRI prioritize
Manganese 42%
Iron 61%
Vitamin E 71%
Calcium 75%
Copper 80%
Phosphorus 90%
Sodium 127%
Zinc 191%
Selenium 194%
Omega-3 198%
Magnesium 206%
Leucine 221%
Valine 227%
Folate 338%
Niacin (B3) 479%

optimal foods for you

The foods listed below will provide Kathleen 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 7504.8 1.89 50%
lamb (lean) 1705.4 1.44 43%
pork chops 1356.1 1.74 54%
beef liver 1249.6 1.75 60%
veal liver 1302.7 1.92 55%
pork liver 1084.8 1.65 59%
lamb kidney 662.5 1.12 52%
lamb liver 874.3 1.68 48%
chicken breast 733.8 1.48 60%
rib eye fillet 970.1 1.99 45%
beef kidney 675.5 1.57 52%
beef tripe 365.3 1.03 55%
pork loin 776.4 1.93 41%
beef roast 688.6 1.78 48%
chicken liver 628.5 1.72 50%
ground beef (lean) 499.1 1.44 60%
sirloin steak (lean) 620.3 1.77 57%
bison 593.0 1.71 53%
lean pastrami 227.3 0.95 73%
pork shoulder 523.3 1.62 56%
turkey liver 647.3 1.89 47%
ground pork 611.2 1.85 54%
porterhouse steak (fat trimmed) 416.6 1.45 50%
chicken drumstick 398.8 1.49 47%
lamb heart 453.6 1.61 48%
leg ham 450.2 1.65 56%
lamb lungs 118.7 0.95 58%
beef heart 483.5 1.79 52%
veal 345.9 1.51 65%
chuck steak 548.3 1.94 51%
turkey 145.9 1.12 63%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2060.4 1.43 47%
halibut 1063.8 1.11 66%
salmon 1045.6 1.56 52%
rockfish 818.3 1.09 66%
flounder 488.9 0.86 57%
orange roughy 465.9 1.05 70%
pollock 414.2 1.11 69%
whiting 381.2 1.16 66%
perch 214.7 0.96 62%
tuna 627.1 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 471.2 0.23 49%
turnip greens 387.9 0.29 44%
amaranth leaves 281.3 0.21 86%
escarole 90.8 0.19 24%
watercress 48.0 0.11 65%
zucchini 66.0 0.17 40%
kale 105.5 0.28 60%
parsley 133.7 0.36 48%
celery 47.1 0.18 50%
chard 54.8 0.19 51%
summer squash 51.6 0.19 45%
alfalfa 60.5 0.23 19%
pumpkin 43.5 0.20 76%
lettuce 24.0 0.15 50%
radicchio 55.4 0.23 68%
broccoli 113.3 0.35 50%
cauliflower 62.3 0.25 50%
endive 23.9 0.17 7%
radishes 12.0 0.16 43%
beet greens 41.4 0.22 35%
sauerkraut 15.9 0.19 39%
blackberries 123.2 0.43 27%
onions 71.2 0.32 65%
cucumber -25.1 0.12 40%
rhubarb 16.9 0.21 55%
collards 65.6 0.33 37%
arugula 13.1 0.25 45%
turnips -10.6 0.21 51%
chayote -3.1 0.24 41%
chives 5.0 0.30 48%
peas 63.8 0.42 65%
boysenberries 70.2 0.50 54%
limes -30.0 0.30 70%
turnips -68.5 0.22 61%
winter squash 8.9 0.40 69%
butternut squash 23.7 0.45 75%
mulberries 5.9 0.43 74%
celeriac -0.8 0.42 72%
beets -5.3 0.43 70%
carambola -64.3 0.31 56%
raspberries 31.7 0.52 30%
strawberries -93.1 0.32 49%
carrots -76.7 0.41 64%
apricots -45.3 0.48 71%
lemongrass 198.7 0.99 93%
gooseberries -73.4 0.44 52%
cantaloupe -129.5 0.34 70%
apricots -66.3 0.48 86%
cherries -90.6 0.50 61%
watermelon -194.5 0.30 60%
cranberries -137.0 0.46 65%
peaches -172.8 0.39 70%
quince -88.9 0.57 86%
grapefruit -240.1 0.30 83%
nectarines -190.8 0.44 72%
pears -206.6 0.42 64%
honeydew melon -243.7 0.36 66%

macronutrients

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

macro targets

While Kathleen’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) 90 215
fat (g) 25 110
carbs (g) 0 70
energy (calories) 1650

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 Kathleen’s food log based on the harder to find 50% of the essential nutrients. Kathleen’s most nutrient dense day is September 15 2019 while her least nutrient-dense day is October 07 2019.

best and worst days

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