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
9.5
Zinc : Copper
4.2
Potassium : Sodium
1.0
Calcium : Magnesium
3.4
Iron : Copper
15.7
Calcium : Phosphorus
1.5

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, telomeres, sleep apnea.

nutrient % DRI prioritize
Vitamin D 0%
Niacin (B3) 26%
Omega-3 26%
Thiamin (B1) 29%
Panto Acid (B5) 30%
Phosphorus 31%
Vitamin E 33%
Folate 35%
Zinc 40%
Manganese 41%
Sodium 41%
Vitamin B6 42%
Magnesium 44%
Cystine 75%
Vitamin B-12 127%
Riboflavin (B2) 59%
Vitamin C 278%
Vitamin A 198%
Selenium 163%
Copper 78%
Calcium 57%

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 2437.2 1.68 48%
beef liver 2307.0 1.75 60%
veal liver 2412.2 1.92 55%
pork liver 1967.4 1.65 59%
lamb kidney 1418.5 1.12 52%
beef kidney 1235.7 1.57 52%
turkey liver 1396.6 1.89 47%
pork chops 1306.5 1.74 54%
chicken liver 1167.2 1.72 50%
turkey 1269.2 1.89 50%
egg white 178.9 0.52 74%
lamb (lean) 667.9 1.44 43%
kefir (low fat) 5.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4022.4 1.43 47%
salmon 1788.4 1.56 52%
crab 1201.0 0.83 71%
lobster 1194.0 0.89 71%
mussel 1148.2 0.86 63%
halibut 1178.1 1.11 66%
mollusks conch 1153.0 1.30 54%
rockfish 890.3 1.09 66%
crayfish 599.7 0.82 67%
flounder 607.8 0.86 57%
octopus 1054.1 1.64 71%
clam 865.6 1.42 73%
tuna 929.7 1.84 52%
oysters 435.8 1.02 59%
pollock 463.7 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 806.1 0.23 49%
wheat bran 1746.7 2.16 38%
oat bran 1920.2 2.46 65%
amaranth leaves 530.1 0.21 86%
turnip greens 532.6 0.29 44%
portabella mushrooms 469.2 0.29 55%
chinese cabbage 296.6 0.12 54%
asparagus 316.7 0.22 50%
collards 357.6 0.33 37%
snap beans 215.2 0.15 58%
kale 286.4 0.28 60%
pumpkin 226.9 0.20 76%
red peppers 300.7 0.31 40%
zucchini 210.1 0.17 40%
banana pepper 247.1 0.27 36%
escarole 192.8 0.19 24%
parsley 264.0 0.36 48%
shiitake mushroom 284.8 0.39 58%
okra 183.3 0.22 50%
summer squash 159.7 0.19 45%
mung beans 157.7 0.19 74%
mustard greens 197.7 0.27 36%
winter squash 280.6 0.40 69%
watercress 95.3 0.11 65%
celery 137.6 0.18 50%
cauliflower 177.4 0.25 50%
broccoli 239.5 0.35 50%
pickles 71.9 0.12 40%
cucumber 71.9 0.12 40%
jalapeno peppers 151.6 0.27 37%
artichokes 278.9 0.47 49%
butternut squash 268.0 0.45 75%
brussel sprouts 239.7 0.42 50%
chard 95.4 0.19 51%
white mushroom 115.1 0.22 65%
beet greens 113.0 0.22 35%
seaweed (laver) 187.1 0.35 80%
onions 158.2 0.32 65%
lettuce 60.3 0.15 50%
chicory greens 95.0 0.23 23%
radishes 49.6 0.16 43%
sauerkraut 63.2 0.19 39%
endive 48.0 0.17 7%
alfalfa 77.7 0.23 19%
carrots 179.0 0.41 64%
radicchio 69.0 0.23 68%
chayote 76.1 0.24 41%
cabbage 62.1 0.23 55%
rhubarb 39.8 0.21 55%
edamame 645.6 1.21 41%
peas 156.8 0.42 65%
coconut water 17.9 0.19 66%
turnips 18.5 0.21 51%
arugula 28.4 0.25 45%
coriander 14.8 0.23 30%
pinto beans 7.3 0.22 83%
red cabbage 46.1 0.29 55%
eggplant 13.4 0.25 35%
spirulina 11.4 0.26 70%
chives 10.9 0.30 48%
turnips -38.6 0.22 61%
blackberries 69.7 0.43 27%
celeriac 50.9 0.42 72%
limes -31.0 0.30 70%
carambola -22.9 0.31 56%
seaweed (kelp) 40.9 0.43 77%
cantaloupe -15.1 0.34 70%
seaweed (wakame) 55.2 0.45 79%
strawberries -33.1 0.32 49%
soybeans (sprouted) 240.9 0.81 49%
mulberries -4.2 0.43 74%
beets -6.8 0.43 70%

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) 105 200
fat (g) 25 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 June 20 2019 while her least nutrient-dense day is July 15 2019.

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