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
3.4
Zinc : Copper
12.4
Potassium : Sodium
2.0
Calcium : Magnesium
1.2
Iron : Copper
7.8
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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue.

nutrient % DRI prioritize
Sodium 40%
Calcium 58%
Phosphorus 65%
Iron 68%
Potassium 88%
Vitamin D 123%
Magnesium 129%
Valine 139%
Leucine 140%
Folate 144%
Manganese 154%
Omega-3 155%
Isoleucine 156%
Cystine 238%
Niacin (B3) 181%
Vitamin E 245%
Vitamin A 443%
Selenium 163%
Zinc 302%

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
chicken liver 17.5 1.72 50%
pork liver 16.7 1.65 59%
beef liver 15.4 1.75 60%
veal liver 15.1 1.92 55%
lamb kidney 13.9 1.12 52%
lamb liver 12.9 1.68 48%
lean pastrami 10.9 0.95 73%
lamb lungs 10.9 0.95 58%
turkey liver 11.8 1.89 47%
chicken breast 10.3 1.48 60%
veal 10.2 1.51 65%
beef tripe 9.5 1.03 55%
ground beef (lean) 9.9 1.44 60%
sirloin steak (lean) 10.2 1.77 57%
bison 9.9 1.71 53%
pork chops 10.0 1.74 54%
beef roast 9.8 1.78 48%
pork shoulder 9.6 1.62 56%
ground pork 9.6 1.85 54%
beef kidney 9.3 1.57 52%
lamb heart 9.0 1.61 48%
egg white 7.7 0.52 74%
leg ham 8.7 1.65 56%
porterhouse steak (fat trimmed) 8.4 1.45 50%
rib eye fillet 8.9 1.99 45%
chuck steak 8.6 1.94 51%
turkey 7.6 1.12 63%
chicken drumstick 7.8 1.49 47%
turkey heart 7.9 1.74 47%
lamb (lean) 7.5 1.44 43%
veal loin 7.7 1.75 48%
top round steak 8.0 2.09 56%
lamb shank 7.8 1.96 48%
beef heart 7.2 1.79 52%
lamb sweetbread 6.6 1.44 43%
turkey gizzard 6.6 1.55 57%

Seafood based foods

food name nutrient density energy density insulin load
crab 13.4 0.83 71%
halibut 13.0 1.11 66%
crayfish 12.4 0.82 67%
fish roe 12.9 1.43 47%
mussel 11.9 0.86 63%
lobster 11.8 0.89 71%
octopus 12.4 1.64 71%
pollock 11.7 1.11 69%
flounder 11.3 0.86 57%
rockfish 11.5 1.09 66%
haddock 11.4 1.16 71%
salmon 11.8 1.56 52%
shrimp 10.8 1.19 69%
sturgeon 10.9 1.35 49%
perch 10.2 0.96 62%
orange roughy 10.0 1.05 70%
anchovy 11.2 2.10 44%
oysters 9.9 1.02 59%
whiting 9.9 1.16 66%
white fish 9.4 1.08 70%
cod 11.4 2.90 71%
tuna 10.2 1.84 52%
trout 9.9 1.68 45%
clam 9.4 1.42 73%
welk 9.7 2.75 82%
caviar 8.2 2.64 33%
sardine 7.5 2.08 38%
mollusks conch 6.5 1.30 54%
scallop 6.1 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 19.0 0.23 49%
seaweed (laver) 17.4 0.35 80%
turnip greens 15.4 0.29 44%
amaranth leaves 15.1 0.21 86%
chinese cabbage 14.2 0.12 54%
asparagus 14.1 0.22 50%
watercress 13.9 0.11 65%
chard 13.4 0.19 51%
spirulina 13.1 0.26 70%
endive 12.5 0.17 7%
coriander 12.2 0.23 30%
lettuce 12.1 0.15 50%
parsley 11.1 0.36 48%
chicory greens 10.9 0.23 23%
chives 10.7 0.30 48%
beet greens 9.8 0.22 35%
alfalfa 9.8 0.23 19%
wheat bran 11.8 2.16 38%
escarole 9.1 0.19 24%
seaweed (wakame) 9.1 0.45 79%
arugula 8.7 0.25 45%
mustard greens 8.3 0.27 36%
white mushroom 8.3 0.22 65%
portabella mushrooms 8.2 0.29 55%
seaweed (kelp) 8.0 0.43 77%
kale 7.8 0.28 60%
mung beans 7.2 0.19 74%
broccoli 7.0 0.35 50%
okra 6.6 0.22 50%
collards 6.1 0.33 37%
radicchio 6.0 0.23 68%
pinto beans 5.6 0.22 83%
peas 5.7 0.42 65%
onions 5.0 0.32 65%

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) 100 215
fat (g) 20 120
carbs (g) 0 105
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 February 18 2019 while her least nutrient-dense day is February 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)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes