Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ann 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 with a low insulin load diet and being paleo.

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 Ann’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
1.8
Zinc : Copper
4.6
Potassium : Sodium
1.7
Calcium : Magnesium
2.7
Iron : Copper
7.4
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ann’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: hypothyroidism, insomnia, headaches.

nutrient % DRI prioritize
Sodium 36%
Potassium 66%
Iron 70%
Phosphorus 74%
Valine 81%
Leucine 84%
Isoleucine 93%
Manganese 99%
Methionine 104%
Lysine 110%
Calcium 111%
Magnesium 111%
Tyrosine 111%
Omega-3 303%
Vitamin B-12 266%
Folate 143%
Vitamin B-6 159%
Niacin (B3) 152%
Riboflavin (B2) 197%
Thiamin (B1) 127%
Vitamin C 465%
Vitamin E 286%
Vitamin A 195%
Selenium 198%
Copper 215%
Zinc 120%

optimal foods for you

The foods listed below will provide Ann with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 18230.9 1.89 50%
beef brains 260.0 1.51 22%
lamb brains 322.3 1.54 27%
lamb (lean) 3313.0 1.44 43%
whole egg 257.2 1.43 30%
sweetbread -1609.7 3.18 12%
pork stomach, cooked -262.9 1.57 32%
pork loin 2068.1 1.93 41%
beef tripe -239.7 0.94 38%
lamb liver 3045.7 1.68 48%
beef rib eye steak 356.2 2.48 33%
ground turkey 0.2 2.58 30%
roast beef 997.8 2.19 38%
rib eye fillet 2159.2 1.99 45%
pork ribs 1251.9 2.16 39%
egg yolk -2394.0 2.75 18%
t-bone steak -631.1 2.94 26%
ground beef -360.0 2.48 30%
ground beef, 80/20 2.5 2.70 31%
rotisserie chicken back -537.7 2.12 32%
pork chops 3531.2 1.74 54%
pork ribs -1585.6 3.61 18%
lamb leg -176.1 2.58 31%
rotisserie chicken thigh w. skin -654.2 2.26 31%
lamb sweetbread 659.3 1.44 43%
roast pork 908.8 1.99 41%
lamb kidney 2084.9 1.12 52%
flank, steak -83.3 2.63 33%
ground beef 70/30 -430.3 2.70 30%
beef loin -431.0 2.78 30%
ground beef 70/30 -540.8 2.77 30%
beef tenderloin steak -348.1 2.73 31%
beef rib, eye -226.7 2.65 32%
beef tenderloin steak -252.0 2.62 32%
beef rib, small end -313.1 2.78 31%
lamb rib -1719.8 3.61 19%
ground beef, 75/25 -428.0 2.77 31%
beef loin, top loin -66.3 2.50 34%
lamb heart 1558.2 1.61 48%
sirloin steak 73.8 2.43 36%
rotisserie chicken thigh 19.6 1.93 39%
beef kidney 2218.9 1.57 52%
beef brisket 178.8 2.44 37%
prok ears -1339.4 1.66 35%
rotisserie chicken drumstick 99.0 2.06 39%
chicken drumstick 1004.3 1.49 47%
beef brisket, flat half -492.3 2.98 31%
turkey liver 1449.9 1.89 47%
beef brisket -239.9 2.80 33%
beef roast 1553.5 1.78 48%
beef brisket, flat half -462.0 2.89 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5054.3 1.43 47%
mackerel 52.2 3.05 14%
sardine 1307.9 2.08 38%
salmon 3290.5 1.56 52%
caviar 580.7 2.64 33%
herring 234.1 2.17 36%
trout 994.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 48.8 0.17 7%
olives -15.8 1.45 3%
alfalfa 99.9 0.23 19%
chicory greens 85.6 0.23 23%
escarole 174.8 0.19 24%
blackberries 100.3 0.43 27%
avocado -2766.5 1.60 8%
coriander 16.9 0.23 30%
raspberries -8.9 0.52 30%
beet greens 116.1 0.22 35%
banana pepper 301.1 0.27 36%
eggplant -30.8 0.25 35%
mustard greens 248.9 0.27 36%
collards 265.3 0.33 37%
jalapeno peppers 74.7 0.27 37%
sauerkraut 42.5 0.19 39%
pickles 20.8 0.12 40%
cucumber 20.8 0.12 40%
zucchini 191.1 0.17 40%
red peppers 108.5 0.31 40%
turnip greens 889.0 0.29 44%
chayote -95.1 0.24 41%
radishes 6.0 0.16 43%
spinach 1102.9 0.23 49%
summer squash 118.9 0.19 45%
arugula 35.7 0.25 45%
edamame 434.8 1.21 41%
coconut meat -3292.4 3.54 10%
parsley 333.8 0.36 48%
asparagus 344.0 0.22 50%
lettuce 74.8 0.15 50%
chives 13.7 0.30 48%
artichokes 396.0 0.47 49%
celery 64.0 0.18 50%
okra 168.5 0.22 50%
cauliflower 165.1 0.25 50%
brussel sprouts 212.2 0.42 50%
chard 128.1 0.19 51%
broccoli 200.5 0.35 50%
turnips 16.8 0.21 51%
strawberries -256.9 0.32 49%

macronutrients

The macronutrient split of Ann’s diet is shown in the chart below.

macro targets

While Ann’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) 70 180
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1350

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 Ann’s food log based on the harder to find 50% of the essential nutrients. Ann’s most nutrient dense day is January 20 2020 while her least nutrient-dense day is January 26 2020.

best and worst days

Ann’s food diary for the best and worst days are shown below for comparison. Ann 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