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.

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
2.6
Zinc : Copper
24.2
Potassium : Sodium
0.9
Calcium : Magnesium
2.2
Iron : Copper
19.0
Calcium : Phosphorus
0.3

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 26%
Calcium 33%
Magnesium 41%
Iron 46%
Copper 54%
Potassium 64%
Sodium 67%
Vitamin D 77%
Vitamin E 80%
Folate 86%
Thiamin (B1) 88%
Phosphorus 99%
Panto Acid (B5) 121%
Vitamin B-12 400%
Vitamin B-6 155%
Niacin (B3) 148%
Riboflavin (B2) 183%
Vitamin C 266%
Vitamin A 221%
Selenium 269%
Zinc 161%

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
beef liver 1979.5 1.75 60%
veal liver 2063.1 1.92 55%
lamb liver 1859.3 1.68 48%
pork liver 1647.1 1.65 59%
lamb kidney 1043.8 1.12 52%
turkey liver 1245.1 1.89 47%
beef kidney 999.5 1.57 52%
chicken liver 1003.0 1.72 50%
pork chops 882.5 1.74 54%
kefir (low fat) 3.0 0.41 64%
egg white 49.9 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2370.6 1.43 47%
salmon 990.5 1.56 52%
halibut 697.7 1.11 66%
rockfish 388.2 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 757.3 0.23 49%
wheat bran 1536.1 2.16 38%
amaranth leaves 493.7 0.21 86%
portabella mushrooms 522.0 0.29 55%
turnip greens 489.9 0.29 44%
pumpkin 387.3 0.20 76%
winter squash 483.4 0.40 69%
snap beans 304.2 0.15 58%
red peppers 385.5 0.31 40%
chinese cabbage 275.7 0.12 54%
asparagus 329.5 0.22 50%
butternut squash 443.0 0.45 75%
kale 321.3 0.28 60%
banana pepper 311.4 0.27 36%
shiitake mushroom 360.1 0.39 58%
brussel sprouts 365.0 0.42 50%
collards 307.4 0.33 37%
escarole 230.2 0.19 24%
artichokes 362.7 0.47 49%
zucchini 206.0 0.17 40%
parsley 290.7 0.36 48%
celery 194.4 0.18 50%
cauliflower 223.2 0.25 50%
broccoli 275.6 0.35 50%
mung beans 191.9 0.19 74%
jalapeno peppers 221.2 0.27 37%
summer squash 184.4 0.19 45%
okra 180.5 0.22 50%
mustard greens 196.6 0.27 36%
watercress 90.1 0.11 65%
onions 191.1 0.32 65%
pickles 90.6 0.12 40%
cucumber 90.6 0.12 40%
sauerkraut 114.8 0.19 39%
white mushroom 132.3 0.22 65%
radishes 83.8 0.16 43%
chard 99.8 0.19 51%
chayote 125.2 0.24 41%
coconut water 95.3 0.19 66%
beet greens 112.3 0.22 35%
lettuce 64.9 0.15 50%
seaweed (laver) 162.1 0.35 80%
carrots 186.5 0.41 64%
cantaloupe 150.1 0.34 70%
chicory greens 94.6 0.23 23%
cabbage 91.6 0.23 55%
turnips 81.6 0.21 51%
peas 187.8 0.42 65%
radicchio 85.9 0.23 68%
endive 52.4 0.17 7%
alfalfa 71.4 0.23 19%
eggplant 73.5 0.25 35%
rhubarb 54.1 0.21 55%
red cabbage 95.9 0.29 55%
turnips 28.7 0.22 61%
sweet potato 372.8 0.90 81%
strawberries 69.2 0.32 49%
arugula 27.8 0.25 45%
coriander 15.3 0.23 30%
blackberries 108.6 0.43 27%
pinto beans 7.2 0.22 83%
spirulina 10.8 0.26 70%
celeriac 88.0 0.42 72%
grapefruit 20.3 0.30 83%
oat bran 1118.4 2.46 65%
carambola 21.5 0.31 56%
beets 75.6 0.43 70%
chives 11.5 0.30 48%
soybeans (sprouted) 242.7 0.81 49%
limes -20.7 0.30 70%
mulberries 37.0 0.43 74%
seaweed (kelp) 25.0 0.43 77%
grapefruit -20.9 0.33 85%
seaweed (wakame) 36.5 0.45 79%
watermelon -58.0 0.30 60%
honeydew melon -33.9 0.36 66%
boysenberries 29.5 0.50 54%
peaches -37.7 0.39 70%
edamame 387.9 1.21 41%
apricots 2.7 0.48 71%
kiwifruit 74.7 0.61 55%
leeks 61.0 0.61 83%
raspberries 7.0 0.52 30%
gooseberries -40.1 0.44 52%
nectarines -45.8 0.44 72%

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) 95 210
fat (g) 25 115
carbs (g) 0 70
energy (calories) 1700

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 April 14 2019 while her least nutrient-dense day is April 11 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