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).

supplements

The supplements listed below will provide Nicole 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
3.0
Zinc : Copper
5.8
Potassium : Sodium
1.3
Calcium : Magnesium
1.9
Iron : Copper
13.0
Calcium : Phosphorus
0.8

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.

nutrient % DRI prioritize
Sodium 84%
Calcium 91%
Manganese 92%
Phosphorus 101%
Iron 115%
Potassium 121%
Magnesium 132%
Zinc 142%
Vitamin D 157%
Leucine 165%
Valine 166%
Vitamin E 170%
Folate 188%

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
lamb (lean) 1200.2 1.44 43%
pork chops 847.5 1.74 54%
egg white 350.5 0.52 74%
veal liver 853.5 1.92 55%
rib eye fillet 817.8 1.99 45%
pork liver 642.6 1.65 59%
beef liver 668.5 1.75 60%
cottage cheese (low fat) 295.9 0.81 63%
beef tripe 353.4 1.03 55%
beef roast 563.3 1.78 48%
chicken breast 439.9 1.48 60%
lamb kidney 301.7 1.12 52%
ground beef (lean) 421.0 1.44 60%
kefir (low fat) 1.7 0.41 64%
lean pastrami 190.6 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2387.0 1.43 47%
salmon 1115.8 1.56 52%
halibut 908.2 1.11 66%
crab 651.2 0.83 71%
rockfish 741.8 1.09 66%
lobster 578.0 0.89 71%
clam 627.5 1.42 73%
flounder 419.6 0.86 57%
crayfish 348.8 0.82 67%
mussel 350.5 0.86 63%
mollusks conch 452.0 1.30 54%
orange roughy 315.2 1.05 70%
whiting 314.4 1.16 66%
trout 482.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 408.6 0.23 49%
turnip greens 344.5 0.29 44%
amaranth leaves 233.2 0.21 86%
asparagus 151.5 0.22 50%
chinese cabbage 107.7 0.12 54%
portabella mushrooms 167.4 0.29 55%
escarole 101.9 0.19 24%
pumpkin 99.7 0.20 76%
brussel sprouts 176.6 0.42 50%
snap beans 76.2 0.15 58%
banana pepper 113.8 0.27 36%
artichokes 188.2 0.47 49%
cauliflower 98.8 0.25 50%
broccoli 136.5 0.35 50%
mung beans 77.3 0.19 74%
celery 68.1 0.18 50%
watercress 41.5 0.11 65%
zucchini 63.0 0.17 40%
kale 99.1 0.28 60%
parsley 121.7 0.36 48%
seaweed (laver) 117.5 0.35 80%
onions 98.6 0.32 65%
rhubarb 52.1 0.21 55%
okra 58.0 0.22 50%
chard 41.9 0.19 51%
red peppers 86.6 0.31 40%
summer squash 40.1 0.19 45%
radishes 26.3 0.16 43%
lettuce 25.7 0.15 50%
radicchio 51.1 0.23 68%
mustard greens 61.1 0.27 36%
cucumber 5.5 0.12 40%
pickles 5.5 0.12 40%
endive 22.5 0.17 7%
white mushroom 41.7 0.22 65%
blackberries 109.8 0.43 27%
alfalfa 37.1 0.23 19%
sauerkraut 22.8 0.19 39%
chicory greens 32.7 0.23 23%
beet greens 30.6 0.22 35%
cabbage 17.1 0.23 55%
eggplant 21.5 0.25 35%
jalapeno peppers 23.2 0.27 37%
coconut water -5.4 0.19 66%
collards 46.3 0.33 37%
arugula 13.7 0.25 45%
coriander 5.9 0.23 30%
turnips -0.6 0.21 51%
shiitake mushroom 63.3 0.39 58%
pinto beans 2.6 0.22 83%
chayote 8.4 0.24 41%
peas 69.8 0.42 65%
boysenberries 94.7 0.50 54%
celeriac 67.1 0.42 72%
spirulina 5.7 0.26 70%
red cabbage 7.9 0.29 55%
chives 4.4 0.30 48%
mulberries 44.9 0.43 74%
lemongrass 251.9 0.99 93%
limes -5.4 0.30 70%
winter squash 29.4 0.40 69%
beets 34.1 0.43 70%
butternut squash 45.3 0.45 75%
edamame 320.2 1.21 41%
turnips -44.7 0.22 61%
carrots 10.3 0.41 64%
seaweed (kelp) 7.1 0.43 77%
soybeans (sprouted) 149.2 0.81 49%
raspberries 45.0 0.52 30%
seaweed (wakame) 15.7 0.45 79%
gooseberries 9.3 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) 25 100
carbs (g) 0 125
energy (calories) 1700

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 July 10 2019 while her least nutrient-dense day is July 15 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)
Eggs, Cooked 174
Kale, Cooked from Fresh 10
Mushrooms, Cooked from Fresh 8
Red Bell Peppers, Raw 9
Avocado, Black Skin, California Type 42
Nuttelex, Buttery 86
Bragg, Nutritional Yeast Seasoning 20
Coffee, Prepared From Grounds 4
Sour Cream, Lowfat 32
Coffee, Prepared From Grounds 4
Soybean Soup, Miso Broth 78
Pauls, Zymil, Skim Milk, Lactose Free 71
Banana, Fresh 85
Kale, Raw 21
Cucumber, Raw, With Peel 5
Egg as an Ingredient 78
Vanilla Extract 12
Squid, Cooked 105
Prawns, Cooked from Frozen 60
Cauliflower mash 172
Brussels Sprouts, Cooked from Fresh 7
Sweet Potato, Baked 45
Miso 34
Coriander Leaf, Fresh 1
Walnuts 131
Lemon Juice, Fresh 4
Carlson, Norwegian Cod Liver Oil, 1,100 mg Omega-3s + Vitamins A & D3 40

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