Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nicole 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 Nicole’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
2.2
Zinc : Copper
8.7
Potassium : Sodium
1.3
Calcium : Magnesium
1.3
Iron : Copper
12.7
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Nicole’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: methylation.

nutrient % DRI prioritize
Calcium 37%
Sodium 49%
Potassium 68%
Magnesium 78%
Iron 82%
Phosphorus 85%
Manganese 89%
Leucine 104%
Valine 107%
Vitamin D 108%
Folate 111%
Niacin (B3) 113%
Isoleucine 121%
Vitamin B-6 310%
Riboflavin (B2) 168%
Vitamin C 457%
Selenium 253%
Copper 146%
Zinc 157%

optimal foods for you

The foods listed below will provide Nicole 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 9132.7 1.89 50%
lamb (lean) 2215.6 1.44 43%
pork chops 1976.4 1.74 54%
egg white 892.1 0.52 74%
beef liver 1775.3 1.75 60%
veal liver 1794.6 1.92 55%
pork liver 1534.2 1.65 59%
lamb kidney 987.0 1.12 52%
lamb liver 1244.3 1.68 48%
chicken breast 1093.7 1.48 60%
cottage cheese (low fat) 458.8 0.81 63%
beef kidney 1015.4 1.57 52%
rib eye fillet 1248.1 1.99 45%
pork loin 1191.5 1.93 41%
kefir (low fat) 2.4 0.41 64%
beef tripe 416.4 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2694.4 1.43 47%
halibut 1767.3 1.11 66%
salmon 2029.8 1.56 52%
lobster 1295.2 0.89 71%
crab 1254.9 0.83 71%
rockfish 1402.3 1.09 66%
mussel 731.7 0.86 63%
crayfish 697.2 0.82 67%
flounder 721.0 0.86 57%
clam 1111.0 1.42 73%
pollock 601.6 1.11 69%
octopus 988.0 1.64 71%
orange roughy 529.1 1.05 70%
whiting 576.5 1.16 66%
mollusks conch 651.6 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
spinach 648.2 0.23 49%
amaranth leaves 475.7 0.21 86%
portabella mushrooms 509.6 0.29 55%
turnip greens 429.4 0.29 44%
chinese cabbage 261.7 0.12 54%
snap beans 195.4 0.15 58%
asparagus 234.2 0.22 50%
mung beans 198.4 0.19 74%
banana pepper 248.9 0.27 36%
zucchini 157.0 0.17 40%
artichokes 377.3 0.47 49%
watercress 80.8 0.11 65%
cauliflower 176.5 0.25 50%
shiitake mushroom 259.7 0.39 58%
summer squash 115.0 0.19 45%
kale 179.8 0.28 60%
escarole 113.9 0.19 24%
white mushroom 125.7 0.22 65%
celery 83.4 0.18 50%
okra 121.6 0.22 50%
parsley 207.5 0.36 48%
chard 80.8 0.19 51%
radishes 52.8 0.16 43%
brussel sprouts 241.6 0.42 50%
lettuce 45.3 0.15 50%
mustard greens 122.9 0.27 36%
pickles 15.9 0.12 40%
cucumber 15.9 0.12 40%
sauerkraut 58.1 0.19 39%
alfalfa 80.1 0.23 19%
seaweed (laver) 167.7 0.35 80%
coconut water 43.2 0.19 66%
rhubarb 55.8 0.21 55%
endive 29.6 0.17 7%
broccoli 154.4 0.35 50%
beet greens 58.8 0.22 35%
turnips 43.2 0.21 51%
radicchio 55.8 0.23 68%
pumpkin 29.4 0.20 76%
chicory greens 52.4 0.23 23%
onions 106.4 0.32 65%
cabbage 36.8 0.23 55%
red peppers 92.4 0.31 40%
chayote 32.1 0.24 41%
coriander 10.2 0.23 30%
eggplant 23.1 0.25 35%
pinto beans 7.6 0.22 83%
arugula 19.2 0.25 45%
jalapeno peppers 26.9 0.27 37%
spirulina 13.1 0.26 70%
peas 129.9 0.42 65%
red cabbage 35.1 0.29 55%
collards 44.6 0.33 37%
chives 9.3 0.30 48%
turnips -45.7 0.22 61%
celeriac 89.7 0.42 72%
limes -14.9 0.30 70%
blackberries 72.9 0.43 27%
mulberries 26.9 0.43 74%
carambola -62.3 0.31 56%
beets 10.8 0.43 70%
seaweed (kelp) 8.4 0.43 77%
strawberries -75.2 0.32 49%
seaweed (wakame) 25.6 0.45 79%
soybeans (sprouted) 286.1 0.81 49%
cantaloupe -73.9 0.34 70%
wheat bran 1257.7 2.16 38%
boysenberries 16.7 0.50 54%
gooseberries -31.4 0.44 52%

macronutrients

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

macro targets

While Nicole’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) 80 225
fat (g) 25 95
carbs (g) 0 120
energy (calories) 1650

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 Nicole’s food log based on the harder to find 50% of the essential nutrients. Nicole’s most nutrient dense day is October 29 2019 while her least nutrient-dense day is November 05 2019.

best and worst days

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