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
2.4
Zinc : Copper
7.8
Potassium : Sodium
1.1
Calcium : Magnesium
4.5
Iron : Copper
20.9
Calcium : Phosphorus
1.3

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 16%
Manganese 25%
Thiamin (B1) 27%
Folate 29%
Vitamin E 32%
Magnesium 37%
Panto Acid (B5) 41%
Phosphorus 41%
Sodium 41%
Potassium 51%
Iron 54%
Niacin (B3) 54%
Zinc 56%
Cystine 86%
Vitamin B-12 82%
Vitamin B-6 72%
Riboflavin (B2) 71%
Vitamin C 287%
Vitamin A 162%
Selenium 187%
Copper 58%
Calcium 62%

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 2220.4 1.75 60%
veal liver 2323.8 1.92 55%
lamb liver 2028.8 1.68 48%
pork liver 1886.6 1.65 59%
lamb kidney 1198.9 1.12 52%
pork chops 1269.2 1.74 54%
turkey liver 1315.6 1.89 47%
chicken liver 1124.7 1.72 50%
beef kidney 971.4 1.57 52%
egg white 261.3 0.52 74%
kefir (low fat) 4.9 0.41 64%
lamb (lean) 659.1 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3003.3 1.43 47%
crab 1032.2 0.83 71%
lobster 976.8 0.89 71%
mussel 882.7 0.86 63%
halibut 994.7 1.11 66%
salmon 1241.6 1.56 52%
mollusks conch 1015.9 1.30 54%
crayfish 498.4 0.82 67%
rockfish 619.6 1.09 66%
octopus 945.9 1.64 71%
clam 754.6 1.42 73%
flounder 289.9 0.86 57%
oysters 327.6 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 877.8 0.23 49%
amaranth leaves 573.4 0.21 86%
turnip greens 611.5 0.29 44%
wheat bran 1682.6 2.16 38%
portabella mushrooms 498.1 0.29 55%
chinese cabbage 332.2 0.12 54%
pumpkin 329.4 0.20 76%
asparagus 351.7 0.22 50%
snap beans 296.7 0.15 58%
collards 390.8 0.33 37%
kale 354.6 0.28 60%
oat bran 1720.0 2.46 65%
red peppers 359.0 0.31 40%
winter squash 413.0 0.40 69%
banana pepper 311.4 0.27 36%
escarole 234.2 0.19 24%
butternut squash 387.1 0.45 75%
zucchini 201.6 0.17 40%
parsley 308.2 0.36 48%
shiitake mushroom 327.8 0.39 58%
celery 191.4 0.18 50%
artichokes 377.5 0.47 49%
cauliflower 220.6 0.25 50%
brussel sprouts 326.9 0.42 50%
mung beans 179.8 0.19 74%
mustard greens 224.6 0.27 36%
okra 202.1 0.22 50%
broccoli 279.9 0.35 50%
summer squash 175.2 0.19 45%
jalapeno peppers 209.1 0.27 37%
pickles 111.4 0.12 40%
cucumber 111.4 0.12 40%
watercress 97.4 0.11 65%
onions 219.0 0.32 65%
carrots 264.6 0.41 64%
sauerkraut 108.4 0.19 39%
chard 107.6 0.19 51%
radishes 83.7 0.16 43%
beet greens 127.1 0.22 35%
white mushroom 124.8 0.22 65%
coconut water 95.5 0.19 66%
seaweed (laver) 194.3 0.35 80%
lettuce 70.6 0.15 50%
chayote 125.5 0.24 41%
rhubarb 96.5 0.21 55%
chicory greens 105.5 0.23 23%
cabbage 92.4 0.23 55%
endive 54.8 0.17 7%
radicchio 87.4 0.23 68%
turnips 72.8 0.21 51%
alfalfa 75.1 0.23 19%
peas 185.0 0.42 65%
red cabbage 89.1 0.29 55%
eggplant 52.2 0.25 35%
arugula 33.3 0.25 45%
coriander 16.4 0.23 30%
cantaloupe 79.5 0.34 70%
pinto beans 7.7 0.22 83%
turnips 1.0 0.22 61%
spirulina 12.7 0.26 70%
blackberries 112.6 0.43 27%
celeriac 103.9 0.42 72%
chives 12.7 0.30 48%
strawberries 14.0 0.32 49%
carambola 13.7 0.31 56%
limes -13.0 0.30 70%
mulberries 48.8 0.43 74%
beets 47.7 0.43 70%
seaweed (kelp) 41.3 0.43 77%
soybeans (sprouted) 286.8 0.81 49%
grapefruit -58.9 0.30 83%
seaweed (wakame) 41.0 0.45 79%
boysenberries 30.0 0.50 54%
gooseberries -38.7 0.44 52%
watermelon -131.1 0.30 60%

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 November 13 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