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
2.7
Zinc : Copper
8.7
Potassium : Sodium
1.2
Calcium : Magnesium
3.6
Iron : Copper
19.2
Calcium : Phosphorus
1.1

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
Thiamin (B1) 50%
Sodium 51%
Vitamin D 52%
Potassium 64%
Magnesium 66%
Phosphorus 66%
Panto Acid (B5) 67%
Iron 71%
Niacin (B3) 77%
Manganese 79%
Folate 82%
Copper 84%
Calcium 86%
Cystine 200%
Vitamin B-12 217%
Vitamin B-6 113%
Riboflavin (B2) 99%
Vitamin C 443%
Vitamin E 89%
Selenium 100%
Zinc 90%

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 1946.9 1.75 60%
veal liver 2027.7 1.92 55%
lamb liver 1743.0 1.68 48%
pork liver 1625.4 1.65 59%
lamb kidney 1214.2 1.12 52%
pork chops 1337.3 1.74 54%
beef kidney 993.7 1.57 52%
chicken liver 1020.3 1.72 50%
turkey liver 1123.0 1.89 47%
egg white 285.9 0.52 74%
lamb (lean) 792.1 1.44 43%
kefir (low fat) 4.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3062.4 1.43 47%
crab 1054.5 0.83 71%
lobster 1002.3 0.89 71%
mussel 904.3 0.86 63%
halibut 1027.6 1.11 66%
salmon 1286.8 1.56 52%
mollusks conch 1048.3 1.30 54%
crayfish 511.6 0.82 67%
rockfish 651.7 1.09 66%
octopus 969.1 1.64 71%
clam 785.5 1.42 73%
flounder 311.1 0.86 57%
oysters 335.6 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 789.9 0.23 49%
wheat bran 1715.9 2.16 38%
amaranth leaves 503.5 0.21 86%
turnip greens 512.1 0.29 44%
portabella mushrooms 506.2 0.29 55%
oat bran 1792.7 2.46 65%
chinese cabbage 288.7 0.12 54%
snap beans 303.5 0.15 58%
asparagus 336.9 0.22 50%
banana pepper 310.2 0.27 36%
pumpkin 226.9 0.20 76%
kale 277.3 0.28 60%
artichokes 392.8 0.47 49%
shiitake mushroom 336.1 0.39 58%
red peppers 288.6 0.31 40%
zucchini 201.2 0.17 40%
escarole 200.4 0.19 24%
cauliflower 226.5 0.25 50%
celery 182.0 0.18 50%
mung beans 185.1 0.19 74%
collards 269.5 0.33 37%
okra 201.4 0.22 50%
summer squash 176.6 0.19 45%
brussel sprouts 311.9 0.42 50%
parsley 263.0 0.36 48%
broccoli 261.8 0.35 50%
cucumber 111.5 0.12 40%
pickles 111.5 0.12 40%
mustard greens 193.9 0.27 36%
watercress 87.7 0.11 65%
onions 205.6 0.32 65%
jalapeno peppers 172.9 0.27 37%
winter squash 249.1 0.40 69%
sauerkraut 112.8 0.19 39%
radishes 87.0 0.16 43%
white mushroom 126.8 0.22 65%
coconut water 103.1 0.19 66%
chayote 132.8 0.24 41%
chard 92.7 0.19 51%
butternut squash 253.7 0.45 75%
beet greens 111.9 0.22 35%
rhubarb 99.3 0.21 55%
lettuce 59.3 0.15 50%
cabbage 95.0 0.23 55%
seaweed (laver) 170.6 0.35 80%
chicory greens 93.8 0.23 23%
turnips 79.1 0.21 51%
radicchio 89.2 0.23 68%
endive 47.8 0.17 7%
alfalfa 75.8 0.23 19%
carrots 165.8 0.41 64%
peas 173.9 0.42 65%
red cabbage 93.3 0.29 55%
eggplant 55.9 0.25 35%
arugula 28.7 0.25 45%
coriander 14.6 0.23 30%
pinto beans 7.9 0.22 83%
turnips 7.6 0.22 61%
blackberries 118.7 0.43 27%
celeriac 117.7 0.42 72%
spirulina 12.8 0.26 70%
strawberries 24.0 0.32 49%
chives 10.8 0.30 48%
carambola 20.2 0.31 56%
limes -8.1 0.30 70%
soybeans (sprouted) 305.5 0.81 49%
mulberries 61.4 0.43 74%
beets 54.2 0.43 70%
cantaloupe -7.1 0.34 70%
seaweed (kelp) 42.1 0.43 77%
grapefruit -56.0 0.30 83%
seaweed (wakame) 41.3 0.45 79%
boysenberries 41.0 0.50 54%
gooseberries -33.7 0.44 52%
grapefruit -99.3 0.33 85%

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 March 30 2019 while her least nutrient-dense day is April 05 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