Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jenny 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 autoimmune.

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 Jenny’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
4.8
Zinc : Copper
14.1
Potassium : Sodium
2.7
Calcium : Magnesium
1.1
Iron : Copper
10.1
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jenny’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: fatigue, hypertension, inflammation, insomnia.

nutrient % DRI prioritize
Sodium 23%
Manganese 39%
Calcium 40%
Iron 49%
Vitamin E 53%
Folate 56%
Potassium 65%
Phosphorus 81%
Omega-3 89%
Panto Acid (B5) 97%
Magnesium 99%
Copper 109%
Vitamin D 118%
Cystine 295%
Vitamin B-12 201%
Niacin (B3) 176%
Riboflavin (B2) 213%
Thiamin (B1) 173%
Vitamin C 352%
Vitamin A 391%
Selenium 170%
Zinc 189%

optimal foods for you

The foods listed below will provide Jenny 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
lamb liver 17.8 1.68 48%
veal liver 16.0 1.92 55%
beef liver 15.7 1.75 60%
turkey liver 15.7 1.89 47%
chicken liver 15.3 1.72 50%
pork liver 15.1 1.65 59%
lamb kidney 14.1 1.12 52%
beef kidney 10.0 1.57 52%
turkey heart 7.9 1.74 47%
lamb heart 6.7 1.61 48%
lamb lungs 5.1 0.95 58%
lean pastrami 4.8 0.95 73%
pork chops 4.8 1.74 54%
chicken breast 4.5 1.48 60%
veal 4.1 1.51 65%
bison 4.0 1.71 53%
beef tripe 3.1 1.03 55%
pork shoulder 3.7 1.62 56%
turkey gizzard 3.5 1.55 57%
ground pork 3.6 1.85 54%
beef heart 3.4 1.79 52%
ground beef (lean) 2.9 1.44 60%
leg ham 3.1 1.65 56%
sirloin steak (lean) 3.0 1.77 57%
turkey 2.3 1.12 63%
beef roast 3.0 1.78 48%
lamb (lean) 2.4 1.44 43%
pork loin 2.3 1.93 41%
lamb sweetbread 1.6 1.44 43%
porterhouse steak (fat trimmed) 1.6 1.45 50%
roast pork 2.1 1.99 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 12.3 1.43 47%
pollock 8.4 1.11 69%
caviar 10.1 2.64 33%
salmon 8.7 1.56 52%
halibut 7.6 1.11 66%
rockfish 7.2 1.09 66%
trout 7.8 1.68 45%
anchovy 8.2 2.10 44%
tuna 7.9 1.84 52%
flounder 6.6 0.86 57%
sturgeon 7.0 1.35 49%
sardine 7.1 2.08 38%
perch 5.5 0.96 62%
whiting 5.7 1.16 66%
haddock 5.6 1.16 71%
cod 7.0 2.90 71%
herring 5.8 2.17 36%
white fish 4.5 1.08 70%
orange roughy 2.4 1.05 70%
mackerel 4.5 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
spinach 19.1 0.23 49%
watercress 17.9 0.11 65%
beet greens 16.7 0.22 35%
endive 16.2 0.17 7%
amaranth leaves 16.1 0.21 86%
chard 14.3 0.19 51%
parsley 13.6 0.36 48%
lettuce 13.1 0.15 50%
chives 13.1 0.30 48%
turnip greens 13.0 0.29 44%
arugula 12.8 0.25 45%
escarole 12.1 0.19 24%
zucchini 11.1 0.17 40%
broccoli 11.0 0.35 50%
kale 9.9 0.28 60%
alfalfa 9.5 0.23 19%
radicchio 8.8 0.23 68%
collards 8.8 0.33 37%
summer squash 8.2 0.19 45%
celery 8.0 0.18 50%
cauliflower 7.5 0.25 50%
peas 6.7 0.42 65%
onions 6.5 0.32 65%
butternut squash 6.6 0.45 75%
pumpkin 6.2 0.20 76%
radishes 5.7 0.16 43%
winter squash 5.9 0.40 69%
cucumber 5.4 0.12 40%
carrots 5.2 0.41 64%
sauerkraut 4.5 0.19 39%
chayote 3.9 0.24 41%
rhubarb 3.7 0.21 55%
blackberries 3.9 0.43 27%
mulberries 2.6 0.43 74%
turnips 2.0 0.21 51%
carambola 2.1 0.31 56%
cantaloupe 1.8 0.34 70%
raspberries 1.9 0.52 30%
lemongrass 2.4 0.99 93%
strawberries 1.4 0.32 49%
limes 1.2 0.30 70%
celeriac 1.2 0.42 72%
boysenberries 1.1 0.50 54%
kiwifruit 1.2 0.61 55%
grapefruit 0.8 0.30 83%
beets 0.9 0.43 70%
turnips 0.6 0.22 61%
gooseberries 0.4 0.44 52%
grapefruit 0.3 0.33 85%

macronutrients

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

macro targets

While Jenny’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) 90 175
fat (g) 20 95
carbs (g) 0 95
energy (calories) 1350

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 Jenny’s food log based on the harder to find 50% of the essential nutrients. Jenny’s most nutrient dense day is March 12 2019 while her least nutrient-dense day is March 18 2019.

best and worst days

Jenny’s food diary for the best and worst days are shown below for comparison. Jenny 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)
Sardines, Canned in Oil, Drained 177
Red Bell Peppers, Raw 17
Eggs, Cooked 98
Avocados, Raw, All Commercial Varieties 96
Buckwheat Groats, Roasted, Cooked 46
Cod, Atlantic, Cooked 53
Lettuce, Romaine or Cos 5
Carrots, Raw 16
Green Bell Peppers, Raw 6
Chicken Breast, Skin Removed Before Cooking 87
Paprika 3
Turmeric, Ground 2
Oregano, Dried 1
Sweet Potato, Baked 54
Bragg, Premium Nutritional Yeast Seasoning 20
Buckwheat Groats, Roasted, Cooked 23
Almonds, Raw 58
Flax seed crackers, multi seed and Parmesan. 145
Pear, Fresh 34

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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