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
2.5
Zinc : Copper
19.5
Potassium : Sodium
1.8
Calcium : Magnesium
1.0
Iron : Copper
17.3
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
Manganese 42%
Iron 61%
Vitamin E 71%
Calcium 75%
Copper 80%
Phosphorus 90%
Sodium 127%
Zinc 191%
Selenium 194%
Omega-3 198%
Magnesium 206%
Leucine 221%
Valine 227%
Folate 338%
Niacin (B3) 479%

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
turkey 8677.5 1.89 50%
lamb (lean) 1567.9 1.44 43%
pork chops 1290.9 1.74 54%
beef liver 1227.6 1.75 60%
veal liver 1283.9 1.92 55%
lamb liver 1160.2 1.68 48%
pork liver 1088.7 1.65 59%
lamb kidney 816.6 1.12 52%
beef kidney 827.8 1.57 52%
chicken breast 726.1 1.48 60%
rib eye fillet 922.6 1.99 45%
beef tripe 373.9 1.03 55%
pork loin 733.2 1.93 41%
beef roast 661.0 1.78 48%
chicken liver 615.6 1.72 50%
lamb heart 565.1 1.61 48%
ground beef (lean) 473.7 1.44 60%
turkey liver 663.7 1.89 47%
lean pastrami 215.5 0.95 73%
sirloin steak (lean) 589.1 1.77 57%
bison 562.8 1.71 53%
beef heart 584.9 1.79 52%
pork shoulder 501.4 1.62 56%
ground pork 595.8 1.85 54%
porterhouse steak (fat trimmed) 400.3 1.45 50%
chicken drumstick 406.3 1.49 47%
lamb lungs 113.1 0.95 58%
leg ham 437.1 1.65 56%
veal 331.6 1.51 65%
turkey 136.3 1.12 63%
chuck steak 522.2 1.94 51%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2755.2 1.43 47%
salmon 1529.4 1.56 52%
halibut 1249.8 1.11 66%
rockfish 1090.8 1.09 66%
flounder 697.9 0.86 57%
tuna 926.6 1.84 52%
pollock 539.6 1.11 69%
whiting 538.3 1.16 66%
orange roughy 462.6 1.05 70%
perch 280.0 0.96 62%
trout 546.7 1.68 45%
sardine 732.2 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
spinach 461.6 0.23 49%
turnip greens 377.1 0.29 44%
amaranth leaves 273.7 0.21 86%
zucchini 108.1 0.17 40%
watercress 47.0 0.11 65%
escarole 86.6 0.19 24%
summer squash 79.5 0.19 45%
kale 97.1 0.28 60%
parsley 128.7 0.36 48%
chard 53.1 0.19 51%
celery 41.4 0.18 50%
alfalfa 58.6 0.23 19%
cauliflower 66.0 0.25 50%
lettuce 22.7 0.15 50%
radicchio 53.3 0.23 68%
pumpkin 32.4 0.20 76%
broccoli 107.3 0.35 50%
endive 23.1 0.17 7%
radishes 8.4 0.16 43%
beet greens 39.8 0.22 35%
sauerkraut 10.8 0.19 39%
onions 64.0 0.32 65%
cucumber -29.2 0.12 40%
rhubarb 11.6 0.21 55%
blackberries 111.3 0.43 27%
arugula 12.5 0.25 45%
collards 52.4 0.33 37%
turnips -17.1 0.21 51%
chayote -10.6 0.24 41%
chives 4.8 0.30 48%
peas 55.7 0.42 65%
boysenberries 57.3 0.50 54%
limes -36.0 0.30 70%
turnips -75.2 0.22 61%
winter squash -8.9 0.40 69%
butternut squash 9.1 0.45 75%
mulberries -7.9 0.43 74%
beets -12.6 0.43 70%
celeriac -15.1 0.42 72%
carambola -72.5 0.31 56%
raspberries 19.5 0.52 30%
strawberries -103.8 0.32 49%
apricots -49.1 0.48 71%
carrots -87.5 0.41 64%
lemongrass 182.2 0.99 93%
gooseberries -86.7 0.44 52%
apricots -70.1 0.48 86%
cantaloupe -140.3 0.34 70%
cherries -102.3 0.50 61%
watermelon -205.7 0.30 60%
cranberries -147.4 0.46 65%
quince -101.0 0.57 86%
peaches -186.6 0.39 70%
grapefruit -255.6 0.30 83%
nectarines -205.1 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) 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 September 15 2019 while her least nutrient-dense day is October 07 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