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
3.7
Zinc : Copper
12.0
Potassium : Sodium
1.0
Calcium : Magnesium
3.3
Iron : Copper
9.7
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
Vitamin D 25%
Iron 45%
Sodium 53%
Folate 55%
Potassium 56%
Panto Acid (B5) 60%
Thiamin (B1) 62%
Magnesium 66%
Manganese 69%
Phosphorus 76%
Calcium 80%
Vitamin B6 82%
Niacin (B3) 84%
Vitamin B-12 137%
Riboflavin (B2) 118%
Vitamin C 94%
Vitamin E 91%
Vitamin A 195%
Selenium 137%
Copper 105%
Zinc 155%

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 2096.3 1.75 60%
veal liver 2137.4 1.92 55%
lamb liver 1963.2 1.68 48%
pork liver 1917.0 1.65 59%
lamb kidney 1234.0 1.12 52%
beef kidney 1118.7 1.57 52%
chicken liver 1148.6 1.72 50%
turkey liver 1226.3 1.89 47%
pork chops 775.3 1.74 54%
kefir (low fat) 2.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2228.2 1.43 47%
salmon 882.9 1.56 52%
halibut 613.3 1.11 66%
rockfish 319.4 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 845.2 0.23 49%
wheat bran 1759.2 2.16 38%
amaranth leaves 563.6 0.21 86%
turnip greens 589.2 0.29 44%
portabella mushrooms 521.3 0.29 55%
snap beans 427.5 0.15 58%
pumpkin 417.0 0.20 76%
winter squash 485.8 0.40 69%
chinese cabbage 319.3 0.12 54%
asparagus 353.3 0.22 50%
red peppers 384.9 0.31 40%
kale 349.4 0.28 60%
butternut squash 446.5 0.45 75%
collards 356.7 0.33 37%
banana pepper 314.9 0.27 36%
jalapeno peppers 291.6 0.27 37%
shiitake mushroom 359.0 0.39 58%
escarole 248.8 0.19 24%
parsley 336.0 0.36 48%
artichokes 401.7 0.47 49%
brussel sprouts 357.3 0.42 50%
zucchini 212.8 0.17 40%
celery 204.1 0.18 50%
mung beans 213.7 0.19 74%
cauliflower 226.0 0.25 50%
summer squash 193.6 0.19 45%
broccoli 281.1 0.35 50%
mustard greens 225.7 0.27 36%
onions 234.3 0.32 65%
sauerkraut 160.9 0.19 39%
okra 179.3 0.22 50%
watercress 90.9 0.11 65%
cucumber 96.4 0.12 40%
pickles 96.4 0.12 40%
white mushroom 135.5 0.22 65%
chard 114.7 0.19 51%
peas 241.2 0.42 65%
turnips 121.1 0.21 51%
radishes 88.4 0.16 43%
beet greens 127.4 0.22 35%
coconut water 96.7 0.19 66%
lettuce 74.8 0.15 50%
seaweed (laver) 180.0 0.35 80%
chayote 118.0 0.24 41%
chicory greens 100.5 0.23 23%
radicchio 90.0 0.23 68%
endive 57.3 0.17 7%
cabbage 86.5 0.23 55%
alfalfa 81.2 0.23 19%
cantaloupe 133.8 0.34 70%
carrots 172.5 0.41 64%
red cabbage 103.5 0.29 55%
rhubarb 50.4 0.21 55%
eggplant 69.6 0.25 35%
turnips 23.4 0.22 61%
arugula 32.7 0.25 45%
coriander 17.1 0.23 30%
strawberries 66.3 0.32 49%
pinto beans 7.9 0.22 83%
mulberries 110.8 0.43 74%
blackberries 108.9 0.43 27%
spirulina 12.8 0.26 70%
celeriac 94.3 0.42 72%
oat bran 1226.6 2.46 65%
chives 13.0 0.30 48%
beets 81.5 0.43 70%
carambola 3.6 0.31 56%
grapefruit -9.5 0.30 83%
sweet potato 326.8 0.90 81%
limes -14.3 0.30 70%
lemongrass 357.5 0.99 93%
seaweed (kelp) 34.5 0.43 77%
soybeans (sprouted) 249.9 0.81 49%
seaweed (wakame) 43.9 0.45 79%
watermelon -71.0 0.30 60%
leeks 106.0 0.61 83%
boysenberries 36.0 0.50 54%
grapefruit -61.8 0.33 85%
honeydew melon -60.1 0.36 66%
edamame 421.6 1.21 41%
apricots -1.6 0.48 71%
peaches -58.0 0.39 70%
raspberries 4.7 0.52 30%
apricots -36.5 0.48 86%
jerusalem-artichokes 102.6 0.73 87%
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) 95 210
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 June 03 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