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 nutrient dense maintenance.

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
1.7
Zinc : Copper
58.5
Potassium : Sodium
1.9
Calcium : Magnesium
2.1
Iron : Copper
16.8
Calcium : Phosphorus
1.2

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
Iron 45%
Calcium 46%
Sodium 49%
Phosphorus 51%
Copper 54%
Vitamin E 59%
Vitamin D 62%
Potassium 65%
Valine 76%
Leucine 77%
Manganese 83%
Isoleucine 85%
Methionine 87%
Vitamin B12 129%
Folate 95%
Vitamin B3 (Niacin) 192%
Selenium 128%
Zinc 357%
Magnesium 94%

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 maintenance . 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 12774.8 1.89 50%
lamb (lean) 2853.2 1.44 43%
liver sausage 7.0 3.31 13%
gruyere cheese -148.2 4.13 22%
swiss cheese -114.2 3.93 22%
colby -239.2 3.94 21%
cream cheese -416.3 3.50 11%
cheddar cheese -400.8 4.10 20%
monterey cheese -199.4 3.73 21%
salami -378.5 3.78 18%
muenster cheese -243.5 3.68 21%
liverwurst -253.0 3.26 16%
blue cheese -203.5 3.53 21%
brie -194.5 3.34 19%
chorizo -1104.1 4.55 17%
edam cheese -247.8 3.57 23%
pork chops 2283.4 1.74 54%
liver pate -338.3 3.19 16%
gouda cheese -249.9 3.56 24%
bratwurst -464.6 3.33 16%
rib eye fillet 1637.3 1.99 45%
pork sausage -302.0 3.25 20%
camembert -152.2 3.00 21%
pork loin 1358.9 1.93 41%
sweetbread -810.7 3.18 12%
beef sausage -625.3 3.32 18%
veal liver 1875.7 1.92 55%
feta cheese -157.4 2.64 22%
goat cheese -238.5 2.64 21%
beef rib eye steak 352.2 2.48 33%
pork ribs 863.4 2.16 39%
meatballs -552.6 2.86 19%
pork ribs -1057.4 3.61 18%
lamb rib -998.9 3.61 19%
lamb liver 1517.3 1.68 48%
roast beef 698.5 2.19 38%
beef brisket, flat half -155.7 2.98 31%
beef shortribs -11.7 2.95 33%
ground beef, 80/20 2.1 2.70 31%
beef rib, small end -37.5 2.78 31%
ground turkey 24.9 2.58 30%
beef tenderloin steak -58.7 2.73 31%
pepperoni -2286.5 5.04 13%
flank, steak 76.8 2.63 33%
beef brisket -0.5 2.80 33%
beef loin -130.2 2.78 30%
frankfurter -827.4 2.90 17%
t-bone steak -413.8 2.94 26%
bologna -1224.2 3.10 11%
beef brisket, flat half -134.3 2.89 32%
lamb leg 25.1 2.58 31%
beef rib, eye 23.6 2.65 32%
beef liver 1829.6 1.75 60%
ground beef, 75/25 -154.1 2.77 31%
beef tenderloin steak -3.7 2.62 32%
ground beef 70/30 -241.6 2.77 30%
ground beef 70/30 -164.1 2.70 30%
beef loin, top loin 118.1 2.50 34%
beef brisket 277.9 2.44 37%
sirloin steak 193.7 2.43 36%
beef brains 107.5 1.51 22%
limburger cheese -1095.9 3.27 19%
beef roast 1164.4 1.78 48%
turkey -54.2 2.21 28%
ground beef -113.2 2.48 30%
knackwurst -1203.1 3.07 16%
roast pork 587.4 1.99 41%
pork liver 1646.5 1.65 59%
lamb brains 202.4 1.54 27%
whole egg 390.0 1.43 30%
beef kidney 1326.0 1.57 52%
lamb -3795.6 6.39 5%
turkey liver 896.1 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4029.3 1.43 47%
mackerel 132.1 3.05 14%
salmon 2512.4 1.56 52%
sardine 848.4 2.08 38%
caviar 318.1 2.64 33%
welk 2116.7 2.75 82%
tuna 1201.9 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
peanut butter -96.6 5.90 18%
hazelnuts -789.1 6.29 10%
sesame butter -181.3 5.86 21%
sunflower seeds -423.7 5.46 15%
brazil nuts -1409.6 6.59 9%
pumpkin seeds -893.0 5.59 19%
olives -8.2 1.45 3%
wheat bran 1033.1 2.16 38%
corn bran -320.0 2.24 12%
lupin seeds 374.2 3.71 51%
flax seed -2777.1 5.34 12%
almonds -3060.0 6.07 15%

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) 25 135
carbs (g) 0 120
energy (calories) 2000

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 May 12 2020 while her least nutrient-dense day is May 13 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)

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