Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 with a low insulin load diet.

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 her 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
18.7
Zinc : Copper
24.9
Potassium : Sodium
1.0
Calcium : Magnesium
5.2
Iron : Copper
21.8
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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 17%
Vitamin D 22%
Omega-3 27%
Magnesium 38%
Iron 41%
Copper 42%
Folate 44%
Vitamin E 51%
Thiamin (B1) 52%
Sodium 71%
Calcium 73%
Potassium 79%
Panto Acid (B5) 83%
Vitamin B-12 154%
Vitamin B-6 98%
Niacin (B3) 94%
Riboflavin (B2) 167%
Vitamin C 223%
Vitamin A 139%
Selenium 199%
Zinc 130%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 liver 16.3 1.89 47%
lamb liver 16.2 1.68 48%
chicken liver 15.7 1.72 50%
veal liver 16.3 1.92 55%
beef liver 16.1 1.75 60%
lamb kidney 13.3 1.12 52%
pork liver 14.7 1.65 59%
beef brains 4.2 1.51 22%
beef kidney 10.4 1.57 52%
lamb brains 3.9 1.54 27%
liver sausage 3.2 3.31 13%
turkey heart 8.1 1.74 47%
liverwurst 2.4 3.26 16%
egg yolk 1.5 2.75 18%
whole egg 2.0 1.43 30%
ham 1.5 1.49 29%
lamb heart 4.8 1.61 48%
sweetbread -1.6 3.18 12%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 10.5 1.43 47%
mackerel 4.9 3.05 14%
caviar 8.0 2.64 33%
salmon 9.4 1.56 52%
trout 7.7 1.68 45%
herring 5.6 2.17 36%
anchovy 6.7 2.10 44%
sardine 5.1 2.08 38%
sturgeon 6.4 1.35 49%
tuna 7.8 1.84 52%
halibut 8.6 1.11 66%
pollock 8.1 1.11 69%
flounder 5.1 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
endive 16.6 0.17 7%
coriander 21.3 0.23 30%
chicory greens 19.7 0.23 23%
beet greens 18.3 0.22 35%
spinach 19.8 0.23 49%
escarole 12.9 0.19 24%
asparagus 18.2 0.22 50%
mustard greens 14.7 0.27 36%
zucchini 14.7 0.17 40%
watercress 20.0 0.11 65%
chard 16.7 0.19 51%
alfalfa 9.6 0.23 19%
chives 15.2 0.30 48%
lettuce 15.1 0.15 50%
parsley 15.0 0.36 48%
arugula 14.0 0.25 45%
banana pepper 11.5 0.27 36%
portabella mushrooms 15.2 0.29 55%
chinese cabbage 14.6 0.12 54%
red peppers 11.7 0.31 40%
broccoli 13.9 0.35 50%
turnip greens 12.3 0.29 44%
seaweed (laver) 20.1 0.35 80%
summer squash 12.0 0.19 45%
okra 12.8 0.22 50%
wheat bran 13.0 2.16 38%
jalapeno peppers 9.7 0.27 37%
white mushroom 15.5 0.22 65%
collards 9.1 0.33 37%
celery 11.3 0.18 50%
cauliflower 11.1 0.25 50%
radishes 9.1 0.16 43%
sauerkraut 8.0 0.19 39%
eggplant 6.5 0.25 35%
shiitake mushroom 11.7 0.39 58%
amaranth leaves 17.4 0.21 86%
pickles 7.1 0.12 40%
cucumber 7.1 0.12 40%
kale 11.7 0.28 60%
chayote 7.3 0.24 41%
blackberries 4.1 0.43 27%
yeast extract spread 12.9 1.85 59%
brussel sprouts 8.8 0.42 50%
radicchio 11.6 0.23 68%
avocado 0.4 1.60 8%
cabbage 8.1 0.23 55%
artichokes 6.5 0.47 49%
raspberries 2.3 0.52 30%
spirulina 10.5 0.26 70%
mung beans 10.5 0.19 74%
red cabbage 6.4 0.29 55%
peas 8.7 0.42 65%
olives -3.5 1.45 3%
snap beans 6.6 0.15 58%
edamame 4.3 1.21 41%
seaweed (wakame) 11.5 0.45 79%
turnips 4.8 0.21 51%
winter squash 9.0 0.40 69%
onions 7.6 0.32 65%
pumpkin 9.7 0.20 76%
butternut squash 10.0 0.45 75%
sunflower seeds 3.3 5.46 15%
strawberries 3.2 0.32 49%
tofu 0.4 0.83 34%
soybeans (sprouted) 3.5 0.81 49%
rhubarb 3.8 0.21 55%
carrots 6.0 0.41 64%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 50 120
fat (g) 10 65
carbs (g) 0 50
energy (calories) 900

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is February 15 2019 while her least nutrient-dense day is February 16 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes