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).

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
8.2
Zinc : Copper
22.7
Potassium : Sodium
0.7
Calcium : Magnesium
3.6
Iron : Copper
24.0
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
Vitamin D 25%
Vitamin E 34%
Copper 39%
Thiamin (B1) 41%
Calcium 42%
Iron 47%
Magnesium 50%
Vitamin C 59%
Manganese 64%
Potassium 65%
Folate 73%
Panto Acid (B5) 78%
Phosphorus 78%
Omega-3 125%
Vitamin B12 184%
Vitamin B6 119%
Vitamin B3 (Niacin) 163%
Vitamin B2 (Riboflavin) 120%
Vitamin A 473%
Selenium 232%
Zinc 101%

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
lamb liver 2145.2 1.68 48%
beef liver 1957.5 1.75 60%
veal liver 2044.2 1.92 55%
pork liver 1651.1 1.65 59%
lamb kidney 1197.9 1.12 52%
beef kidney 1151.8 1.57 52%
turkey liver 1261.5 1.89 47%
chicken liver 990.1 1.72 50%
pork chops 817.4 1.74 54%
lamb heart 412.4 1.61 48%
lean pastrami 81.1 0.95 73%
lamb lungs 42.5 0.95 58%
chicken breast 265.6 1.48 60%
turkey breast -11.4 0.95 55%
beef tripe 19.0 1.03 55%
turkey 39.3 1.12 63%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3065.5 1.43 47%
salmon 1474.2 1.56 52%
halibut 883.7 1.11 66%
rockfish 660.7 1.09 66%
flounder 344.8 0.86 57%
tuna 736.3 1.84 52%
pollock 339.1 1.11 69%
trout 566.1 1.68 45%
whiting 234.3 1.16 66%
perch 101.1 0.96 62%
white fish 49.8 1.08 70%
sardine 549.7 2.08 38%
haddock 59.2 1.16 71%
orange roughy 4.5 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 747.7 0.23 49%
amaranth leaves 486.0 0.21 86%
turnip greens 479.0 0.29 44%
pumpkin 376.2 0.20 76%
winter squash 465.5 0.40 69%
butternut squash 428.5 0.45 75%
kale 312.9 0.28 60%
zucchini 248.1 0.17 40%
escarole 226.0 0.19 24%
collards 294.2 0.33 37%
summer squash 212.3 0.19 45%
parsley 285.8 0.36 48%
cauliflower 226.8 0.25 50%
celery 188.7 0.18 50%
broccoli 269.6 0.35 50%
watercress 89.0 0.11 65%
cucumber 86.5 0.12 40%
onions 183.8 0.32 65%
sauerkraut 109.8 0.19 39%
chard 98.1 0.19 51%
radishes 80.2 0.16 43%
beet greens 110.7 0.22 35%
chayote 117.7 0.24 41%
lettuce 63.6 0.15 50%
carrots 175.7 0.41 64%
cantaloupe 139.3 0.34 70%
turnips 75.1 0.21 51%
radicchio 83.8 0.23 68%
peas 179.6 0.42 65%
endive 51.7 0.17 7%
alfalfa 69.4 0.23 19%
rhubarb 48.8 0.21 55%
turnips 22.0 0.22 61%
arugula 27.1 0.25 45%
strawberries 58.5 0.32 49%
blackberries 96.7 0.43 27%
chives 11.3 0.30 48%
celeriac 73.7 0.42 72%
beets 68.3 0.43 70%
grapefruit 4.8 0.30 83%
carambola 13.3 0.31 56%
limes -26.7 0.30 70%
mulberries 23.2 0.43 74%
grapefruit -38.5 0.33 85%
watermelon -69.1 0.30 60%
honeydew melon -48.6 0.36 66%
boysenberries 16.5 0.50 54%
apricots -1.1 0.48 71%
peaches -51.5 0.39 70%
kiwifruit 50.5 0.61 55%
raspberries -5.1 0.52 30%
apricots -34.6 0.48 86%
gooseberries -53.4 0.44 52%
nectarines -60.1 0.44 72%
oranges -69.5 0.46 77%
lemongrass 189.7 0.99 93%
cranberries -96.4 0.46 65%
pineapple -80.0 0.50 76%
cherries -116.8 0.50 61%
mango -73.2 0.60 63%
pears -168.4 0.42 64%
blueberries -128.6 0.57 56%
ginger -19.4 0.80 81%
quince -149.3 0.57 86%
plums -214.7 0.46 66%
apples -243.5 0.52 50%
grapefruit juice -302.5 0.46 95%
sweet corn -106.4 0.86 71%

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 June 18 2020 while her least nutrient-dense day is June 16 2020.

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