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
1.5
Zinc : Copper
2.7
Potassium : Sodium
1.4
Calcium : Magnesium
3.7
Iron : Copper
7.1
Calcium : Phosphorus
1.9

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
Sodium 27%
Phosphorus 37%
Leucine 38%
Valine 40%
Iron 41%
Potassium 41%
Zinc 43%
Manganese 44%
Isoleucine 45%
Tryptophan 45%
Methionine 48%
Tyrosine 49%
Lysine 50%
Vitamin B-12 184%
Folate 101%
Vitamin B-6 101%
Niacin (B3) 96%
Riboflavin (B2) 142%
Thiamin (B1) 88%
Vitamin C 208%
Vitamin D 429%
Vitamin A 221%
Copper 132%
Magnesium 60%
Calcium 82%

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 22224.8 1.89 50%
beef brains -24.1 1.51 22%
lamb (lean) 3933.0 1.44 43%
lamb brains 156.4 1.54 27%
whole egg 148.0 1.43 30%
sweetbread -1684.6 3.18 12%
pork loin 2329.6 1.93 41%
pork stomach, cooked -364.5 1.57 32%
beef tripe -234.9 0.94 38%
lamb liver 2974.6 1.68 48%
roast beef 1191.6 2.19 38%
beef rib eye steak 347.3 2.48 33%
ground turkey -42.0 2.58 30%
pork ribs 1406.5 2.16 39%
rib eye fillet 2378.5 1.99 45%
t-bone steak -581.1 2.94 26%
lamb leg -55.4 2.58 31%
ground beef -396.8 2.48 30%
ground beef, 80/20 2.6 2.70 31%
pork ribs -1647.9 3.61 18%
pork chops 3895.8 1.74 54%
lamb sweetbread 838.7 1.44 43%
rotisserie chicken back -637.9 2.12 32%
rotisserie chicken thigh w. skin -639.2 2.26 31%
egg yolk -3039.4 2.75 18%
flank, steak 38.5 2.63 33%
roast pork 985.8 1.99 41%
lamb rib -1679.0 3.61 19%
ground beef 70/30 -475.0 2.70 30%
beef loin -481.3 2.78 30%
ground beef 70/30 -616.3 2.77 30%
beef tenderloin steak -376.8 2.73 31%
beef rib, eye -253.3 2.65 32%
beef tenderloin steak -279.9 2.62 32%
beef rib, small end -339.8 2.78 31%
ground beef, 75/25 -469.0 2.77 31%
chicken -132.3 2.19 36%
beef loin, top loin -84.0 2.50 34%
rotisserie chicken thigh 73.3 1.93 39%
beef brisket 311.1 2.44 37%
lamb kidney 1952.6 1.12 52%
sirloin steak 34.7 2.43 36%
lamb heart 1613.7 1.61 48%
prok ears -1466.6 1.66 35%
rotisserie chicken drumstick 161.8 2.06 39%
chicken drumstick 1095.1 1.49 47%
beef brisket, flat half -513.0 2.98 31%
pork (lean) 1105.8 2.09 44%
beef brisket -277.0 2.80 33%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -10.1 3.05 14%
fish roe 4684.3 1.43 47%
salmon 3566.2 1.56 52%
sardine 996.0 2.08 38%
caviar 393.9 2.64 33%
herring 153.6 2.17 36%
trout 1016.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 45.2 0.17 7%
olives -18.8 1.45 3%
alfalfa 114.7 0.23 19%
chicory greens 83.7 0.23 23%
escarole 155.9 0.19 24%
blackberries 65.8 0.43 27%
coriander 16.0 0.23 30%
avocado -3206.0 1.60 8%
raspberries -9.3 0.52 30%
beet greens 114.2 0.22 35%
eggplant -39.0 0.25 35%
banana pepper 292.0 0.27 36%
mustard greens 232.8 0.27 36%
collards 228.8 0.33 37%
jalapeno peppers 33.0 0.27 37%
sauerkraut 37.9 0.19 39%
pickles 28.4 0.12 40%
cucumber 28.4 0.12 40%
zucchini 159.0 0.17 40%
red peppers 25.7 0.31 40%
turnip greens 891.6 0.29 44%
chayote -96.6 0.24 41%
radishes 13.1 0.16 43%
spinach 1103.3 0.23 49%
summer squash 91.3 0.19 45%
arugula 37.1 0.25 45%
coconut meat -3448.6 3.54 10%
edamame 314.6 1.21 41%
parsley 349.0 0.36 48%
asparagus 298.7 0.22 50%
lettuce 74.5 0.15 50%
chives 15.0 0.30 48%
artichokes 485.8 0.47 49%
celery 47.5 0.18 50%
okra 172.4 0.22 50%
cauliflower 180.4 0.25 50%
brussel sprouts 247.4 0.42 50%
chard 120.1 0.19 51%
turnips 36.5 0.21 51%
broccoli 172.0 0.35 50%
strawberries -282.2 0.32 49%
coconut milk -6804.5 2.30 9%
soybeans (sprouted) 428.0 0.81 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) 70 200
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 August 13 2019 while her least nutrient-dense day is July 12 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