Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Anastasia 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 Anastasia’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
8.4
Zinc : Copper
13.3
Potassium : Sodium
1.1
Calcium : Magnesium
8.4
Iron : Copper
50.2
Calcium : Phosphorus
1.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Anastasia’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: depression, None, sleep apnea.

nutrient % DRI prioritize
Vitamin D 18%
Omega-3 23%
Vitamin E 24%
Folate 25%
Magnesium 25%
Thiamin (B1) 25%
Copper 30%
Panto Acid (B5) 36%
Phosphorus 41%
Niacin (B3) 44%
Zinc 45%
Calcium 51%
Potassium 52%
Cystine 124%
Vitamin B12 76%
Vitamin B6 55%
Vitamin B2 (Riboflavin) 70%
Vitamin C 100%
Selenium 65%
Manganese 53%

optimal foods for you

The foods listed below will provide Anastasia 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
lamb liver 2129.5 1.68 48%
beef liver 2023.4 1.75 60%
veal liver 2093.6 1.92 55%
lamb kidney 1437.3 1.12 52%
pork liver 1656.7 1.65 59%
pork chops 1371.6 1.74 54%
beef kidney 1209.5 1.57 52%
chicken liver 1054.0 1.72 50%
turkey liver 1166.2 1.89 47%
egg white 230.1 0.52 74%
lamb (lean) 737.3 1.44 43%
kefir (low fat) 6.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4013.0 1.43 47%
salmon 1866.8 1.56 52%
crab 1247.0 0.83 71%
lobster 1229.3 0.89 71%
mussel 1217.5 0.86 63%
halibut 1321.3 1.11 66%
mollusks conch 1142.5 1.30 54%
rockfish 1005.0 1.09 66%
clam 1020.1 1.42 73%
crayfish 636.4 0.82 67%
octopus 1132.5 1.64 71%
flounder 629.2 0.86 57%
pollock 503.1 1.11 69%
oysters 433.7 1.02 59%
tuna 899.9 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 806.1 0.23 49%
wheat bran 1915.1 2.16 38%
oat bran 1994.6 2.46 65%
amaranth leaves 530.1 0.21 86%
portabella mushrooms 554.0 0.29 55%
turnip greens 505.7 0.29 44%
chinese cabbage 296.6 0.12 54%
asparagus 345.0 0.22 50%
snap beans 297.4 0.15 58%
zucchini 254.7 0.17 40%
banana pepper 306.3 0.27 36%
shiitake mushroom 356.9 0.39 58%
pumpkin 226.9 0.20 76%
artichokes 404.9 0.47 49%
kale 269.7 0.28 60%
summer squash 211.9 0.19 45%
cauliflower 239.1 0.25 50%
red peppers 278.3 0.31 40%
escarole 197.8 0.19 24%
celery 180.8 0.18 50%
mung beans 184.9 0.19 74%
okra 201.1 0.22 50%
collards 256.8 0.33 37%
broccoli 266.3 0.35 50%
parsley 264.0 0.36 48%
brussel sprouts 307.6 0.42 50%
pickles 110.2 0.12 40%
cucumber 110.2 0.12 40%
mustard greens 197.8 0.27 36%
watercress 95.3 0.11 65%
onions 201.2 0.32 65%
jalapeno peppers 161.3 0.27 37%
white mushroom 135.6 0.22 65%
sauerkraut 108.8 0.19 39%
radishes 85.4 0.16 43%
coconut water 96.8 0.19 66%
chard 95.4 0.19 51%
chayote 128.8 0.24 41%
beet greens 113.0 0.22 35%
edamame 741.5 1.21 41%
winter squash 222.5 0.40 69%
seaweed (laver) 187.1 0.35 80%
lettuce 60.3 0.15 50%
rhubarb 91.3 0.21 55%
chicory greens 95.0 0.23 23%
cabbage 94.5 0.23 55%
radicchio 90.1 0.23 68%
turnips 76.0 0.21 51%
butternut squash 233.5 0.45 75%
endive 48.0 0.17 7%
alfalfa 81.2 0.23 19%
peas 170.4 0.42 65%
red cabbage 90.1 0.29 55%
eggplant 51.9 0.25 35%
carrots 153.2 0.41 64%
celeriac 149.7 0.42 72%
arugula 29.3 0.25 45%
coriander 14.8 0.23 30%
pinto beans 8.1 0.22 83%
turnips -0.2 0.22 61%
spirulina 12.3 0.26 70%
blackberries 97.5 0.43 27%
chives 10.9 0.30 48%
strawberries 9.5 0.32 49%
carambola 3.8 0.31 56%
soybeans (sprouted) 311.6 0.81 49%
limes -17.9 0.30 70%
beets 46.8 0.43 70%
mulberries 46.1 0.43 74%
seaweed (kelp) 41.3 0.43 77%
seaweed (wakame) 53.8 0.45 79%
cantaloupe -27.8 0.34 70%
grapefruit -89.6 0.30 83%

macronutrients

The macronutrient split of Anastasia’s diet is shown in the chart below.

macro targets

While Anastasia’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) 105 190
fat (g) 20 75
carbs (g) 0 110
energy (calories) 1550

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 Anastasia’s food log based on the harder to find 50% of the essential nutrients. Anastasia’s most nutrient dense day is May 20 2020 while her least nutrient-dense day is May 16 2020.

best and worst days

Anastasia’s food diary for the best and worst days are shown below for comparison. Anastasia 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