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
1.8
Zinc : Copper
9.6
Potassium : Sodium
1.9
Calcium : Magnesium
2.2
Iron : Copper
14.2
Calcium : Phosphorus
0.9

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
Sodium 70%
Phosphorus 132%
Manganese 133%
Potassium 141%
Calcium 145%
Vitamin D 153%
Iron 162%
Magnesium 179%
Thiamin (B1) 179%
Vitamin E 196%
Niacin (B3) 216%
Leucine 227%
Valine 234%
Folate 241%
Vitamin B-6 347%
Riboflavin (B2) 330%
Selenium 371%
Copper 257%
Zinc 305%

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 4028.3 1.89 50%
pork chops 1889.2 1.74 54%
lamb (lean) 1431.7 1.44 43%
beef liver 1599.4 1.75 60%
veal liver 1628.4 1.92 55%
lamb liver 1392.6 1.68 48%
pork liver 1361.7 1.65 59%
lamb kidney 974.2 1.12 52%
egg white 580.2 0.52 74%
beef kidney 975.3 1.57 52%
chicken breast 796.2 1.48 60%
pork loin 1050.1 1.93 41%
kefir (low fat) 2.2 0.41 64%
chicken liver 815.0 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2972.1 1.43 47%
halibut 1414.3 1.11 66%
salmon 1673.1 1.56 52%
crab 1110.5 0.83 71%
lobster 1059.9 0.89 71%
rockfish 1035.2 1.09 66%
mussel 677.7 0.86 63%
mollusks conch 940.1 1.30 54%
crayfish 600.3 0.82 67%
flounder 528.7 0.86 57%
clam 742.8 1.42 73%
pollock 453.5 1.11 69%
orange roughy 398.5 1.05 70%
octopus 769.8 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 739.2 0.23 49%
portabella mushrooms 531.6 0.29 55%
turnip greens 483.3 0.29 44%
amaranth leaves 410.9 0.21 86%
asparagus 317.7 0.22 50%
chinese cabbage 215.2 0.12 54%
snap beans 233.2 0.15 58%
wheat bran 1450.9 2.16 38%
banana pepper 243.4 0.27 36%
artichokes 374.9 0.47 49%
mung beans 189.0 0.19 74%
zucchini 165.7 0.17 40%
pumpkin 175.4 0.20 76%
shiitake mushroom 287.0 0.39 58%
escarole 147.1 0.19 24%
kale 198.9 0.28 60%
watercress 82.6 0.11 65%
okra 159.9 0.22 50%
celery 121.8 0.18 50%
summer squash 132.7 0.19 45%
cauliflower 152.4 0.25 50%
brussel sprouts 259.6 0.42 50%
white mushroom 134.1 0.22 65%
parsley 195.8 0.36 48%
cucumber 47.0 0.12 40%
pickles 47.0 0.12 40%
mustard greens 136.6 0.27 36%
broccoli 189.0 0.35 50%
chard 80.2 0.19 51%
lettuce 50.6 0.15 50%
radishes 49.1 0.16 43%
sauerkraut 69.3 0.19 39%
red peppers 145.7 0.31 40%
coconut water 66.9 0.19 66%
seaweed (laver) 166.4 0.35 80%
onions 138.6 0.32 65%
beet greens 82.2 0.22 35%
alfalfa 76.6 0.23 19%
jalapeno peppers 97.1 0.27 37%
radicchio 72.2 0.23 68%
endive 37.4 0.17 7%
rhubarb 58.1 0.21 55%
chicory greens 62.6 0.23 23%
turnips 48.8 0.21 51%
collards 119.2 0.33 37%
chayote 54.3 0.24 41%
cabbage 42.8 0.23 55%
eggplant 46.2 0.25 35%
red cabbage 60.3 0.29 55%
winter squash 126.3 0.40 69%
peas 136.1 0.42 65%
coriander 11.9 0.23 30%
arugula 20.5 0.25 45%
pinto beans 7.1 0.22 83%
butternut squash 147.5 0.45 75%
spirulina 13.9 0.26 70%
blackberries 104.9 0.43 27%
celeriac 97.3 0.42 72%
turnips -36.3 0.22 61%
chives 8.3 0.30 48%
soybeans (sprouted) 297.2 0.81 49%
limes -32.5 0.30 70%
mulberries 28.1 0.43 74%
beets 27.0 0.43 70%
carrots 10.7 0.41 64%
seaweed (kelp) 15.6 0.43 77%
seaweed (wakame) 34.5 0.45 79%
boysenberries 54.5 0.50 54%
carambola -73.4 0.31 56%
cantaloupe -66.8 0.34 70%
strawberries -84.3 0.32 49%
raspberries 7.7 0.52 30%

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 September 16 2019 while her least nutrient-dense day is September 13 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)
Wilderness Poets, Raw Freeze Dried Kale Powder 15
Chobani Fit, Mint Choc Crunch 130
Pauls, Zymil, Full Cream Milk 139
Banana, Fresh 56
Blueberries, Fresh 11
Spinach, Raw 5
Avocado, Black Skin, California Type 33
Egg as an Ingredient 155
Now, Sunflower Lecithin, Pure Powder 40
Dr. Axe, Multi Collagen Protein Powder 49
Cinnamon, Ground 7
Epic, oven baked pork rinds, pink himalayan & sea salt 125
Ceres Organics, Roasted Seaweed, Nori Snack 28
Avocado, Black Skin, California Type 33
Lamb, Ground 276
Broccoli, Cooked From Fresh 35
Shelby's Healthy Hedonism, Pistachio, Cranberry & Himalayan Salt 193
Strawberries, Fresh 32
Nib & Noble The Cacao Co, Drinking Chocolate 17
Harvest Snaps, Black Bean Crips, Sour Cream and Chives 398
Beverages, Tea, Black, Brewed, Prepared with Distilled Water 2
Doctor's Best, Pure D-Ribose Powder 20

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