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
0.8
Zinc : Copper
3.7
Potassium : Sodium
1.4
Calcium : Magnesium
3.6
Iron : Copper
9.0
Calcium : Phosphorus
2.0

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: insomnia, headaches.

nutrient % DRI prioritize
Valine 20%
Isoleucine 21%
Sodium 22%
Leucine 23%
Tryptophan 25%
Tyrosine 26%
Histidine 32%
Potassium 33%
Threonine 33%
Lysine 34%
Methionine 34%
Phosphorus 37%
Phenylalanine 40%
Vitamin B-12 184%
Folate 86%
Vitamin B-6 89%
Niacin (B3) 81%
Riboflavin (B2) 144%
Thiamin (B1) 80%
Vitamin A 129%
Copper 124%
Zinc 57%
Magnesium 65%
Calcium 86%

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 39400.3 1.89 50%
beef brains 4.3 1.51 22%
lamb (lean) 5795.4 1.44 43%
lamb brains 242.4 1.54 27%
whole egg 312.8 1.43 30%
sweetbread -2056.3 3.18 12%
pork loin 3740.6 1.93 41%
pork stomach, cooked -304.3 1.57 32%
beef tripe -197.2 0.94 38%
roast beef 1951.2 2.19 38%
rib eye fillet 3560.3 1.99 45%
pork ribs 2312.1 2.16 39%
pork chops 5641.8 1.74 54%
beef rib eye steak 795.5 2.48 33%
chicken 1177.6 2.19 36%
ground turkey 227.4 2.58 30%
t-bone steak -402.0 2.94 26%
lamb leg 237.0 2.58 31%
pork ribs -1710.6 3.61 18%
ground beef -215.8 2.48 30%
rotisserie chicken back -437.9 2.12 32%
lamb liver 3310.4 1.68 48%
rotisserie chicken thigh w. skin -556.2 2.26 31%
lamb sweetbread 1215.3 1.44 43%
roast pork 1613.3 1.99 41%
ground beef, 80/20 5.7 2.70 31%
flank, steak 326.9 2.63 33%
lamb rib -1773.4 3.61 19%
beef loin -242.7 2.78 30%
ground beef 70/30 -266.9 2.70 30%
ground beef 70/30 -424.9 2.77 30%
beef tenderloin steak -132.8 2.73 31%
beef rib, eye 14.6 2.65 32%
beef tenderloin steak -27.9 2.62 32%
beef rib, small end -77.5 2.78 31%
ground beef, 75/25 -256.8 2.77 31%
beef loin, top loin 221.1 2.50 34%
sirloin steak 391.8 2.43 36%
beef brisket 707.3 2.44 37%
rotisserie chicken thigh 316.1 1.93 39%
egg yolk -3951.7 2.75 18%
chicken drumstick 1751.8 1.49 47%
beef brisket, flat half -272.0 2.98 31%
prok ears -1577.2 1.66 35%
lamb heart 2005.5 1.61 48%
rotisserie chicken drumstick 397.2 2.06 39%
beef brisket 41.9 2.80 33%
pork (lean) 1727.7 2.09 44%
beef roast 2468.0 1.78 48%
beef brisket, flat half -268.3 2.89 32%
porterhouse steak (fat trimmed) 2146.1 1.45 50%
duck -3459.0 3.37 18%
lamb kidney 2148.9 1.12 52%
beef shortribs 125.8 2.95 33%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -85.7 3.05 14%
fish roe 5513.6 1.43 47%
sardine 1219.8 2.08 38%
salmon 4220.3 1.56 52%
caviar 349.4 2.64 33%
herring 212.2 2.17 36%
trout 1201.7 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 35.2 0.17 7%
olives -16.1 1.45 3%
alfalfa 111.1 0.23 19%
chicory greens 61.5 0.23 23%
escarole 103.8 0.19 24%
blackberries 42.8 0.43 27%
coriander 13.3 0.23 30%
avocado -4062.1 1.60 8%
raspberries -28.2 0.52 30%
beet greens 82.7 0.22 35%
eggplant -76.5 0.25 35%
banana pepper 229.3 0.27 36%
mustard greens 176.1 0.27 36%
collards 55.1 0.33 37%
jalapeno peppers -135.0 0.27 37%
sauerkraut -77.2 0.19 39%
cucumber -23.3 0.12 40%
pickles -23.3 0.12 40%
zucchini 101.1 0.17 40%
chayote -182.7 0.24 41%
red peppers -147.8 0.31 40%
turnip greens 892.0 0.29 44%
radishes -33.3 0.16 43%
summer squash 7.6 0.19 45%
spinach 1054.6 0.23 49%
arugula 30.9 0.25 45%
coconut meat -4297.5 3.54 10%
edamame 258.4 1.21 41%
parsley 255.9 0.36 48%
asparagus 278.9 0.22 50%
chives 12.0 0.30 48%
lettuce 60.0 0.15 50%
artichokes 446.7 0.47 49%
okra 143.1 0.22 50%
celery -30.3 0.18 50%
cauliflower 122.0 0.25 50%
brussel sprouts 158.1 0.42 50%
chard 102.2 0.19 51%

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) 70 195
fat (g) 20 105
carbs (g) 0 70
energy (calories) 1500

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 June 18 2019 while her least nutrient-dense day is June 15 2019.

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