Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kerri 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 and being zero carb.

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 Kerri’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Kerri with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
17.2
Zinc : Copper
72.2
Potassium : Sodium
1.0
Calcium : Magnesium
3.4
Iron : Copper
31.4
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Kerri’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: adhd.

nutrient % DRI prioritize
Vitamin C 0%
Manganese 3%
Vitamin D 4%
Vitamin E 6%
Vitamin K1 6%
Omega-3 7%
Folate 11%
Vitamin A 12%
Thiamin (B1) 27%
Magnesium 28%
Copper 32%
Sodium 35%
Calcium 36%
Vitamin B-6 88%
Zinc 286%

optimal foods for you

The foods listed below will provide Kerri 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
turkey liver 6.8 1.89 47%
beef kidney 2.3 1.57 52%
beef tripe 1.4 1.03 55%
turkey heart 1.2 1.74 47%
veal 0.9 1.51 65%
pork chops 1.0 1.74 54%
lamb lungs 0.2 0.95 58%
beef roast 0.7 1.78 48%
beef heart 0.7 1.79 52%
bison 0.6 1.71 53%
lamb brains 0.4 1.54 27%
chicken breast 0.4 1.48 60%
sirloin steak (lean) 0.6 1.77 57%
lamb heart 0.4 1.61 48%
porterhouse steak (fat trimmed) 0.2 1.45 50%
ground beef (lean) 0.2 1.44 60%
ham 0.2 1.49 29%
leg ham 0.3 1.65 56%
pork shoulder 0.2 1.62 56%
chuck steak -0.1 1.94 51%
pork loin -0.2 1.93 41%
elk -0.2 1.93 44%
pork (lean) -0.1 2.09 44%
roast ham -0.5 1.78 41%
roast pork -0.5 1.99 41%
lamb (lean) -1.0 1.44 43%
lamb chop -0.2 2.34 42%
pork ribs -0.5 2.16 39%
lamb sweetbread -1.1 1.44 43%
chicken drumstick -1.1 1.49 47%
turkey gizzard -1.1 1.55 57%
roast beef -0.6 2.19 38%
beef rib eye steak -0.4 2.48 33%
veal loin -1.1 1.75 48%
lamb shank -0.9 1.96 48%
sweetbread -0.2 3.18 12%
beef brisket -1.0 2.44 37%
sirloin steak -1.2 2.43 36%
headcheese -1.9 1.57 20%
beef loin, top loin -1.1 2.50 34%
ground turkey -1.1 2.58 30%
turkey -1.6 2.21 28%
beef tenderloin steak -1.3 2.62 32%
top round steak -1.7 2.09 56%
beef rib, eye -1.4 2.65 32%
beef rib, small end -1.4 2.78 31%
flank, steak -1.5 2.63 33%
rotisserie chicken thigh -2.2 1.93 39%
beef tenderloin steak -1.5 2.73 31%
ground beef -1.9 2.48 30%
beef loin -1.7 2.78 30%
t-bone steak -1.6 2.94 26%
ground beef 70/30 -1.8 2.70 30%
ground beef, 80/20 -1.8 2.70 31%
ground beef, 75/25 -1.8 2.77 31%
chicken -2.4 2.19 36%
beef brisket -1.9 2.80 33%
ground beef 70/30 -2.0 2.77 30%
beef brisket, flat half -1.9 2.89 32%
beef shortribs -2.0 2.95 33%
goat cheese -2.3 2.64 21%
pork ribs -1.5 3.61 18%
beef brisket, flat half -2.0 2.98 31%
lamb leg -2.5 2.58 31%
duck -2.9 3.37 18%
lamb rib -3.1 3.61 19%
lamb -2.1 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 5.7 0.83 71%
lobster 4.9 0.89 71%
salmon 4.6 1.56 52%
crayfish 3.7 0.82 67%
halibut 3.8 1.11 66%
pollock 3.6 1.11 69%
trout 4.0 1.68 45%
white fish 3.3 1.08 70%
rockfish 3.2 1.09 66%
flounder 2.9 0.86 57%
sturgeon 3.1 1.35 49%
haddock 2.3 1.16 71%
tuna 2.6 1.84 52%
whiting 1.8 1.16 66%
anchovy 2.4 2.10 44%
perch 1.3 0.96 62%
sardine 2.2 2.08 38%
mackerel 2.8 3.05 14%
cod 2.5 2.90 71%
herring 1.8 2.17 36%
orange roughy -1.1 1.05 70%

macronutrients

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

macro targets

While Kerri’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) 75 160
fat (g) 15 85
carbs (g) 0 80
energy (calories) 1200

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 Kerri’s food log based on the harder to find 50% of the essential nutrients. Kerri’s most nutrient dense day is February 13 2019 while her least nutrient-dense day is February 11 2019.

best and worst days

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