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
2.1
Zinc : Copper
4.8
Potassium : Sodium
1.0
Calcium : Magnesium
4.6
Iron : Copper
19.3
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, telomeres, sleep apnea.

nutrient % DRI prioritize
Vitamin D 21%
Vitamin E 40%
Thiamin (B1) 47%
Phosphorus 51%
Magnesium 57%
Sodium 62%
Zinc 62%
Potassium 68%
Vitamin B6 77%
Niacin (B3) 79%
Selenium 79%
Omega-3 81%
Iron 89%
Cystine 186%
Folate 111%
Riboflavin (B2) 213%
Vitamin C 366%
Vitamin A 423%
Manganese 91%
Copper 104%
Calcium 98%

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
beef liver 15.3 1.75 60%
veal liver 15.2 1.92 55%
chicken liver 14.7 1.72 50%
turkey liver 13.8 1.89 47%
lamb liver 13.2 1.68 48%
pork liver 12.8 1.65 59%
lamb kidney 10.6 1.12 52%
turkey heart 7.6 1.74 47%
kefir (low fat) 5.3 0.41 64%
lean pastrami 5.9 0.95 73%
veal 6.6 1.51 65%
chicken breast 6.5 1.48 60%
pork chops 6.7 1.74 54%
lamb lungs 5.6 0.95 58%
beef kidney 5.8 1.57 52%
pork shoulder 5.9 1.62 56%

Seafood based foods

food name nutrient density energy density insulin load
crab 11.6 0.83 71%
halibut 10.2 1.11 66%
crayfish 9.6 0.82 67%
lobster 9.0 0.89 71%
fish roe 9.3 1.43 47%
pollock 8.5 1.11 69%
mussel 8.1 0.86 63%
oysters 8.0 1.02 59%
salmon 8.4 1.56 52%
rockfish 7.5 1.09 66%
haddock 7.4 1.16 71%
flounder 6.8 0.86 57%
octopus 7.8 1.64 71%
cod 8.8 2.90 71%
shrimp 6.5 1.19 69%
mollusks conch 6.5 1.30 54%
white fish 5.6 1.08 70%
sturgeon 5.9 1.35 49%
perch 5.3 0.96 62%
whiting 5.4 1.16 66%
anchovy 6.6 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
spinach 24.3 0.23 49%
amaranth leaves 22.5 0.21 86%
watercress 22.3 0.11 65%
coriander 22.4 0.23 30%
chicory greens 21.0 0.23 23%
seaweed (laver) 21.1 0.35 80%
beet greens 20.7 0.22 35%
asparagus 20.5 0.22 50%
chard 19.1 0.19 51%
chinese cabbage 18.9 0.12 54%
lettuce 17.5 0.15 50%
endive 17.4 0.17 7%
mustard greens 17.4 0.27 36%
chives 17.3 0.30 48%
parsley 16.4 0.36 48%
turnip greens 16.2 0.29 44%
white mushroom 15.3 0.22 65%
arugula 15.3 0.25 45%
portabella mushrooms 15.2 0.29 55%
okra 15.0 0.22 50%
kale 14.4 0.28 60%
broccoli 13.9 0.35 50%
wheat bran 15.8 2.16 38%
zucchini 13.0 0.17 40%
escarole 12.7 0.19 24%
radicchio 11.6 0.23 68%
spirulina 11.2 0.26 70%
banana pepper 11.2 0.27 36%
summer squash 11.1 0.19 45%
collards 11.1 0.33 37%
celery 10.8 0.18 50%
shiitake mushroom 11.0 0.39 58%
red peppers 10.8 0.31 40%
cauliflower 10.3 0.25 50%
alfalfa 10.2 0.23 19%
seaweed (wakame) 10.5 0.45 79%
mung beans 9.9 0.19 74%
onions 9.7 0.32 65%
radishes 9.4 0.16 43%
cabbage 9.2 0.23 55%
seaweed (kelp) 9.4 0.43 77%
pumpkin 8.9 0.20 76%
butternut squash 9.2 0.45 75%
yeast extract spread 10.9 1.85 59%
sauerkraut 8.7 0.19 39%
brussel sprouts 8.8 0.42 50%
jalapeno peppers 8.4 0.27 37%
carrots 8.2 0.41 64%
winter squash 8.1 0.40 69%
peas 7.9 0.42 65%
cucumber 7.4 0.12 40%
pickles 7.4 0.12 40%
snap beans 7.3 0.15 58%
pinto beans 7.2 0.22 83%
artichokes 7.4 0.47 49%
red cabbage 7.1 0.29 55%
rhubarb 6.0 0.21 55%
chayote 5.9 0.24 41%
turnips 5.4 0.21 51%
celeriac 5.5 0.42 72%
eggplant 5.0 0.25 35%
coconut water 4.7 0.19 66%
cantaloupe 4.3 0.34 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) 25 110
carbs (g) 0 110
energy (calories) 1500

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 March 01 2019 while her least nutrient-dense day is March 04 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes