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
3.5
Zinc : Copper
4.5
Potassium : Sodium
0.9
Calcium : Magnesium
1.2
Iron : Copper
4.2
Calcium : Phosphorus
0.4

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
Calcium 63%
Iron 87%
Potassium 106%
Sodium 109%
Phosphorus 120%
Manganese 121%
Vitamin D 138%
Magnesium 144%
Vitamin E 178%
Leucine 220%
Valine 227%
Folate 229%
Omega-3 231%

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
pork liver 764.3 1.65 59%
egg white 337.4 0.52 74%
lamb (lean) 616.8 1.44 43%
lamb kidney 457.5 1.12 52%
beef liver 690.6 1.75 60%
beef tripe 392.5 1.03 55%
pork chops 603.8 1.74 54%
veal liver 666.7 1.92 55%
cottage cheese (low fat) 236.6 0.81 63%
chicken breast 409.2 1.48 60%
kefir (low fat) 1.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2302.2 1.43 47%
salmon 1079.5 1.56 52%
halibut 870.7 1.11 66%
rockfish 716.2 1.09 66%
clam 712.3 1.42 73%
crab 479.4 0.83 71%
mussel 476.7 0.86 63%
flounder 397.2 0.86 57%
lobster 368.5 0.89 71%
crayfish 312.7 0.82 67%
octopus 573.7 1.64 71%
orange roughy 329.5 1.05 70%
mollusks conch 420.1 1.30 54%
whiting 300.5 1.16 66%
trout 460.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 460.9 0.23 49%
turnip greens 438.8 0.29 44%
amaranth leaves 263.2 0.21 86%
snap beans 194.7 0.15 58%
chinese cabbage 149.0 0.12 54%
asparagus 162.5 0.22 50%
pumpkin 129.3 0.20 76%
artichokes 229.9 0.47 49%
portabella mushrooms 150.8 0.29 55%
escarole 102.4 0.19 24%
kale 131.2 0.28 60%
brussel sprouts 183.1 0.42 50%
onions 140.8 0.32 65%
banana pepper 119.9 0.27 36%
parsley 151.4 0.36 48%
celery 81.4 0.18 50%
mung beans 85.7 0.19 74%
cauliflower 102.3 0.25 50%
broccoli 140.4 0.35 50%
lemongrass 371.7 0.99 93%
watercress 42.5 0.11 65%
zucchini 63.6 0.17 40%
sauerkraut 70.0 0.19 39%
seaweed (laver) 127.2 0.35 80%
jalapeno peppers 92.1 0.27 37%
mustard greens 91.4 0.27 36%
chard 54.7 0.19 51%
mulberries 139.1 0.43 74%
collards 105.6 0.33 37%
lettuce 35.4 0.15 50%
rhubarb 54.4 0.21 55%
summer squash 45.6 0.19 45%
red peppers 90.9 0.31 40%
peas 130.1 0.42 65%
radishes 27.3 0.16 43%
cucumber 13.4 0.12 40%
pickles 13.4 0.12 40%
okra 51.4 0.22 50%
radicchio 49.6 0.23 68%
turnips 41.0 0.21 51%
beet greens 44.0 0.22 35%
endive 22.8 0.17 7%
white mushroom 40.6 0.22 65%
alfalfa 37.5 0.23 19%
chicory greens 37.2 0.23 23%
blackberries 108.2 0.43 27%
boysenberries 116.8 0.50 54%
coconut water 4.3 0.19 66%
eggplant 21.2 0.25 35%
cabbage 13.9 0.23 55%
arugula 17.9 0.25 45%
celeriac 82.2 0.42 72%
jerusalem-artichokes 193.3 0.73 87%
coriander 7.3 0.23 30%
pinto beans 3.3 0.22 83%
spirulina 7.7 0.26 70%
chayote -0.7 0.24 41%
red cabbage 17.9 0.29 55%
winter squash 56.9 0.40 69%
edamame 354.5 1.21 41%
butternut squash 69.0 0.45 75%
shiitake mushroom 42.8 0.39 58%
limes 9.0 0.30 70%
chives 5.7 0.30 48%
lentils 320.7 1.16 64%
beets 44.1 0.43 70%
turnips -47.4 0.22 61%
seaweed (kelp) 13.5 0.43 77%
carrots 6.6 0.41 64%
seaweed (wakame) 23.8 0.45 79%
raspberries 49.7 0.52 30%
soybeans (sprouted) 151.4 0.81 49%
gooseberries 11.2 0.44 52%
strawberries -46.0 0.32 49%

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 May 21 2019 while her least nutrient-dense day is May 24 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)
Coffee, Prepared From Grounds 4
Eggs, Cooked 174
Sardines, Canned in Oil, Drained 208
Spinach, Raw 9
Dill Pickles 5
Sunflower Seeds, Raw 123
Hemp Seeds, Unhulled 53
Mayo Type Salad Dressing, Low Fat 10
Turmeric, Ground 10
Black Pepper, Ground 5
Bragg, Nutritional Yeast Seasoning 20
Tom Kha Gai, Chicken Coconut Soup 225
Lamb Liver 264
Sweet Potato, Baked 54
Broccoli, Cooked From Fresh 14
Zucchini, Cooked from Fresh 6
Mushrooms, raw, high in vitamin D 11
Onion, White, Yellow or Red, Cooked 4
Beef Broth, Bouillon or Consomme, Homemade 10
Coffee, Prepared From Grounds 4
Lemon Juice, Fresh 2
Coconut Water, Unsweetened, Not Fortified 38
Arnott's Shapes - Savoury 241
O Organics, Mozarella 43
Lindt, Excellence, Pink Grapefruit Intense 102
Life Extension, D-Ribose Powder 20
Ortho Molecular Products, Methyl B Complex 1
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