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
4.0
Zinc : Copper
11.1
Potassium : Sodium
1.5
Calcium : Magnesium
2.8
Iron : Copper
9.9
Calcium : Phosphorus
0.9

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
Iron 55%
Thiamin (B1) 60%
Folate 64%
Panto Acid (B5) 67%
Sodium 72%
Manganese 81%
Phosphorus 92%
Magnesium 93%
Calcium 97%
Vitamin B6 101%
Niacin (B3) 110%
Vitamin E 110%
Potassium 119%
Vitamin B-12 173%
Riboflavin (B2) 122%
Vitamin C 156%
Vitamin A 219%
Selenium 160%
Copper 126%
Zinc 173%

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 2083.4 1.75 60%
veal liver 2137.4 1.92 55%
lamb liver 1978.4 1.68 48%
pork liver 1917.0 1.65 59%
lamb kidney 1239.2 1.12 52%
beef kidney 1112.8 1.57 52%
chicken liver 1148.6 1.72 50%
turkey liver 1226.3 1.89 47%
pork chops 759.1 1.74 54%
kefir (low fat) 0.9 0.41 64%
egg white 1.8 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1533.3 1.43 47%
halibut 384.5 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 849.8 0.23 49%
wheat bran 1776.0 2.16 38%
amaranth leaves 567.3 0.21 86%
turnip greens 594.5 0.29 44%
snap beans 434.5 0.15 58%
portabella mushrooms 512.1 0.29 55%
pumpkin 422.4 0.20 76%
winter squash 494.5 0.40 69%
chinese cabbage 321.6 0.12 54%
asparagus 355.6 0.22 50%
red peppers 389.1 0.31 40%
butternut squash 453.6 0.45 75%
kale 353.5 0.28 60%
collards 363.1 0.33 37%
banana pepper 318.3 0.27 36%
jalapeno peppers 295.4 0.27 37%
artichokes 409.5 0.47 49%
escarole 250.9 0.19 24%
parsley 338.4 0.36 48%
shiitake mushroom 348.2 0.39 58%
brussel sprouts 364.4 0.42 50%
zucchini 215.2 0.17 40%
celery 206.9 0.18 50%
mung beans 216.6 0.19 74%
cauliflower 229.0 0.25 50%
summer squash 196.2 0.19 45%
broccoli 284.0 0.35 50%
mustard greens 227.3 0.27 36%
onions 237.8 0.32 65%
sauerkraut 163.3 0.19 39%
okra 181.2 0.22 50%
watercress 91.4 0.11 65%
cucumber 98.4 0.12 40%
pickles 98.4 0.12 40%
peas 245.1 0.42 65%
chard 115.5 0.19 51%
white mushroom 134.4 0.22 65%
turnips 124.3 0.21 51%
radishes 90.1 0.16 43%
beet greens 128.2 0.22 35%
coconut water 100.5 0.19 66%
lettuce 75.4 0.15 50%
seaweed (laver) 181.3 0.35 80%
chayote 121.7 0.24 41%
chicory greens 101.1 0.23 23%
radicchio 91.1 0.23 68%
cabbage 88.4 0.23 55%
endive 57.7 0.17 7%
alfalfa 82.2 0.23 19%
cantaloupe 139.1 0.34 70%
carrots 177.8 0.41 64%
red cabbage 105.8 0.29 55%
rhubarb 52.9 0.21 55%
eggplant 71.6 0.25 35%
oat bran 1263.1 2.46 65%
turnips 26.6 0.22 61%
arugula 33.0 0.25 45%
strawberries 71.5 0.32 49%
coriander 17.2 0.23 30%
mulberries 117.5 0.43 74%
pinto beans 8.1 0.22 83%
blackberries 114.7 0.43 27%
celeriac 101.3 0.42 72%
spirulina 12.9 0.26 70%
beets 85.0 0.43 70%
chives 13.1 0.30 48%
sweet potato 344.9 0.90 81%
grapefruit -1.9 0.30 83%
carambola 7.6 0.31 56%
limes -11.4 0.30 70%
lemongrass 365.5 0.99 93%
soybeans (sprouted) 259.7 0.81 49%
seaweed (kelp) 35.0 0.43 77%
seaweed (wakame) 44.5 0.45 79%
leeks 111.8 0.61 83%
watermelon -65.6 0.30 60%
boysenberries 42.3 0.50 54%
edamame 441.3 1.21 41%
grapefruit -53.3 0.33 85%
honeydew melon -53.0 0.36 66%
apricots 0.2 0.48 71%
peaches -51.3 0.39 70%
raspberries 10.7 0.52 30%
jerusalem-artichokes 114.4 0.73 87%
kiwifruit 44.9 0.61 55%
apricots -34.6 0.48 86%
gooseberries -58.1 0.44 52%

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) 95 215
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 July 01 2019 while her least nutrient-dense day is June 10 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