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
2.3
Zinc : Copper
19.5
Potassium : Sodium
0.7
Calcium : Magnesium
1.7
Iron : Copper
18.2
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
Manganese 82%
Iron 83%
Vitamin D 86%
Potassium 102%
Copper 103%
Phosphorus 107%
Calcium 112%
Vitamin E 129%
Sodium 132%
Leucine 167%
Valine 171%
Magnesium 179%
Isoleucine 201%
Vitamin B-12 266%
Folate 217%
Niacin (B3) 336%
Selenium 292%
Zinc 248%

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 5849.3 1.89 50%
lamb (lean) 2343.0 1.44 43%
pork chops 1815.0 1.74 54%
beef liver 1682.8 1.75 60%
veal liver 1725.1 1.92 55%
pork liver 1505.1 1.65 59%
egg white 722.5 0.52 74%
lamb kidney 988.6 1.12 52%
lamb liver 1278.7 1.68 48%
beef kidney 1059.9 1.57 52%
chicken breast 971.4 1.48 60%
rib eye fillet 1313.2 1.99 45%
cottage cheese (low fat) 390.5 0.81 63%
beef tripe 477.4 1.03 55%
beef roast 947.4 1.78 48%
kefir (low fat) 1.6 0.41 64%
ground beef (lean) 699.7 1.44 60%
pork loin 1014.7 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3673.5 1.43 47%
salmon 2042.2 1.56 52%
halibut 1745.5 1.11 66%
crab 1436.5 0.83 71%
lobster 1402.1 0.89 71%
clam 1685.6 1.42 73%
rockfish 1397.2 1.09 66%
mussel 986.7 0.86 63%
mollusks conch 1153.5 1.30 54%
crayfish 788.4 0.82 67%
flounder 796.1 0.86 57%
octopus 1257.0 1.64 71%
welk 1826.3 2.75 82%
orange roughy 613.1 1.05 70%
pollock 614.0 1.11 69%
whiting 615.5 1.16 66%
tuna 969.1 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 589.6 0.23 49%
turnip greens 483.6 0.29 44%
amaranth leaves 354.1 0.21 86%
portabella mushrooms 403.4 0.29 55%
asparagus 244.8 0.22 50%
chinese cabbage 171.1 0.12 54%
snap beans 137.7 0.15 58%
mung beans 156.1 0.19 74%
artichokes 343.2 0.47 49%
watercress 64.2 0.11 65%
escarole 121.7 0.19 24%
banana pepper 157.8 0.27 36%
zucchini 95.0 0.17 40%
kale 158.6 0.28 60%
pumpkin 83.7 0.20 76%
celery 70.0 0.18 50%
chard 77.8 0.19 51%
summer squash 77.2 0.19 45%
white mushroom 99.3 0.22 65%
okra 95.0 0.22 50%
cauliflower 100.7 0.25 50%
parsley 168.2 0.36 48%
lettuce 37.2 0.15 50%
shiitake mushroom 186.8 0.39 58%
mustard greens 103.4 0.27 36%
radishes 25.3 0.16 43%
radicchio 71.6 0.23 68%
rhubarb 58.3 0.21 55%
alfalfa 68.2 0.23 19%
endive 30.4 0.17 7%
cucumber -7.2 0.12 40%
pickles -7.2 0.12 40%
seaweed (laver) 142.4 0.35 80%
broccoli 138.9 0.35 50%
chicory greens 53.5 0.23 23%
sauerkraut 28.6 0.19 39%
beet greens 49.8 0.22 35%
onions 101.8 0.32 65%
coconut water 15.5 0.19 66%
turnips 23.1 0.21 51%
eggplant 22.1 0.25 35%
coriander 9.5 0.23 30%
brussel sprouts 137.0 0.42 50%
arugula 17.8 0.25 45%
pinto beans 5.7 0.22 83%
cabbage 4.2 0.23 55%
jalapeno peppers 25.0 0.27 37%
blackberries 128.4 0.43 27%
chayote 3.2 0.24 41%
spirulina 11.9 0.26 70%
red peppers 32.4 0.31 40%
collards 43.3 0.33 37%
chives 7.0 0.30 48%
red cabbage 3.0 0.29 55%
peas 78.2 0.42 65%
celeriac 64.5 0.42 72%
turnips -72.4 0.22 61%
limes -30.1 0.30 70%
mulberries 24.5 0.43 74%
winter squash 7.1 0.40 69%
soybeans (sprouted) 275.9 0.81 49%
boysenberries 60.2 0.50 54%
butternut squash 34.9 0.45 75%
seaweed (kelp) 10.8 0.43 77%
seaweed (wakame) 27.3 0.45 79%

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) 80 220
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 January 17 2020 while her least nutrient-dense day is January 23 2020.

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)
Norco, Fresh Milk 135
Spinach, Raw 3
Kale, Raw 17
Banana, Fresh 66
Blueberries, Fresh 23
Egg as an Ingredient 155
Cinnamon, Ground 7
Now, Sunflower Lecithin, Pure Powder 40
Dr. Axe, Multi Collagen Protein Powder 34
Now, Inulin Pure Powder 9
Coffee, Prepared From Grounds 4
Spinach, Raw 7
Tomato Raw, Includes Cherry, Grape, Roma 11
Red Bell Peppers, Raw 9
Celery, Raw 8
Avocado, Black Skin, California Type 95
Liban Gourmet, Garlic Love 59
Sardines, Canned in Oil, Drained 166
Salmon, Atlantic, Wild, Cooked 218
Bok Choy, Cooked 2
Mushrooms, Cooked from Fresh 8
Butter, Salted 72
Weis, Mango & Ice Cream Bars 56
Ginger and Turmeric Cookies 117
Bounce, Protein Energy Ball, Coconut Macadamia, Australia 160

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