Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Christine 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 with a low insulin load diet.

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

supplements

The supplements listed below will provide Christine 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
1.6
Zinc : Copper
5.4
Potassium : Sodium
3.0
Calcium : Magnesium
1.8
Iron : Copper
11.0
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Christine’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 14%
Calcium 20%
Sodium 25%
Vitamin E 28%
Iron 36%
Zinc 40%
Thiamin (B1) 43%
Magnesium 48%
Phosphorus 53%
Potassium 53%
Copper 66%
Niacin (B3) 69%
Folate 72%

optimal foods for you

The foods listed below will provide Christine with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 brains -67.0 1.51 22%
headcheese -107.3 1.57 20%
liver sausage -72.1 3.31 13%
cream cheese -110.1 3.50 11%
ham 22.3 1.49 29%
lamb brains -57.2 1.54 27%
liverwurst -63.4 3.26 16%
liver pate -79.7 3.19 16%
feta cheese -54.9 2.64 22%
lamb (lean) 344.4 1.44 43%
lamb liver 552.9 1.68 48%
camembert -75.2 3.00 21%
goat cheese -132.5 2.64 21%
egg yolk -202.7 2.75 18%
frankfurter -236.5 2.90 17%
pork sausage -64.1 3.25 20%
knackwurst -241.9 3.07 16%
turkey -39.7 2.21 28%
sweetbread -346.8 3.18 12%
greek yogurt -1.4 0.97 37%
pork loin 306.3 1.93 41%
brie -84.8 3.34 19%
roast ham 262.9 1.78 41%
whole egg -179.0 1.43 30%
bratwurst -212.2 3.33 16%
beef sausage -180.7 3.32 18%
pork chops 618.4 1.74 54%
salami -99.8 3.78 18%
pork stomach, cooked -130.7 1.57 32%
beef tripe -90.1 0.94 38%
blue cheese -96.1 3.53 21%
meatballs -311.9 2.86 19%
sandwich spread, pork -70.6 2.35 30%
veal liver 625.6 1.92 55%
Poultry salad sandwich spread -61.3 2.00 33%
muenster cheese -116.3 3.68 21%
ground beef, 80/20 -0.2 2.70 31%
monterey cheese -109.0 3.73 21%
pork ribs -237.7 3.61 18%
pork ribs 140.3 2.16 39%
beef rib eye steak -33.6 2.48 33%
turkey liver 300.5 1.89 47%
ricotta -373.5 1.74 27%
scrapple, pork -51.1 2.13 34%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1451.6 1.43 47%
mackerel 41.6 3.05 14%
salmon 568.2 1.56 52%
trout 262.2 1.68 45%
mollusks conch 408.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 20.4 0.17 7%
olives -2.5 1.45 3%
sunflower seeds 1028.0 5.46 15%
alfalfa 26.7 0.23 19%
avocado -106.2 1.60 8%
escarole 84.3 0.19 24%
chicory greens 28.3 0.23 23%
blackberries 52.2 0.43 27%
coriander 5.1 0.23 30%
raspberries 0.7 0.52 30%
banana pepper 96.7 0.27 36%
corn bran -258.1 2.24 12%
almond butter 644.4 6.14 16%
beet greens 29.7 0.22 35%
eggplant 18.1 0.25 35%
almonds 578.7 6.07 15%
mustard greens 45.5 0.27 36%
collards 59.9 0.33 37%
jalapeno peppers 45.1 0.27 37%
red peppers 143.5 0.31 40%
edamame 329.1 1.21 41%
sauerkraut 15.5 0.19 39%
zucchini 50.3 0.17 40%
cucumber 15.6 0.12 40%
pickles 15.6 0.12 40%
wheat bran 366.7 2.16 38%
turnip greens 168.6 0.29 44%
spinach 263.6 0.23 49%
chayote 11.3 0.24 41%
radishes 15.2 0.16 43%
tofu -102.9 0.83 34%
summer squash 39.8 0.19 45%
asparagus 154.3 0.22 50%
arugula 7.8 0.25 45%
parsley 96.2 0.36 48%
brussel sprouts 158.7 0.42 50%
okra 88.5 0.22 50%
celery 59.6 0.18 50%
broccoli 110.8 0.35 50%
coconut meat -523.0 3.54 10%
artichokes 91.0 0.47 49%
lettuce 22.3 0.15 50%

macronutrients

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

macro targets

While Christine’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) 45 190
fat (g) 15 90
carbs (g) 0 65
energy (calories) 1250

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 Christine’s food log based on the harder to find 50% of the essential nutrients. Christine’s most nutrient dense day is March 02 2020 while her least nutrient-dense day is March 09 2020.

best and worst days

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