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
2.3
Zinc : Copper
6.4
Potassium : Sodium
1.1
Calcium : Magnesium
2.5
Iron : Copper
6.7
Calcium : Phosphorus
1.5

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 39%
Potassium 48%
Phosphorus 56%
Iron 60%
Manganese 64%
Valine 64%
Leucine 65%
Isoleucine 71%
Tyrosine 79%
Methionine 81%
Lysine 86%
Tryptophan 88%
Cystine 91%
Vitamin B-12 306%
Folate 131%
Niacin (B3) 132%
Riboflavin (B2) 211%
Thiamin (B1) 124%
Vitamin A 269%
Copper 204%
Zinc 162%
Magnesium 110%
Calcium 102%

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 26011.7 1.89 50%
beef brains 15.3 1.51 22%
lamb (lean) 4696.7 1.44 43%
lamb brains 250.3 1.54 27%
whole egg 551.8 1.43 30%
sweetbread -1566.4 3.18 12%
pork loin 2590.3 1.93 41%
pork stomach, cooked -315.6 1.57 32%
beef tripe -203.9 0.94 38%
lamb liver 3227.6 1.68 48%
roast beef 1339.2 2.19 38%
beef rib eye steak 417.2 2.48 33%
ground turkey 19.3 2.58 30%
rib eye fillet 2625.6 1.99 45%
pork ribs 1570.0 2.16 39%
lamb leg 90.1 2.58 31%
t-bone steak -595.8 2.94 26%
chicken 624.5 2.19 36%
ground beef -340.7 2.48 30%
rotisserie chicken back -458.1 2.12 32%
lamb sweetbread 1056.5 1.44 43%
pork chops 4254.6 1.74 54%
ground beef, 80/20 3.2 2.70 31%
pork ribs -1757.3 3.61 18%
rotisserie chicken thigh w. skin -593.6 2.26 31%
flank, steak 131.4 2.63 33%
egg yolk -3160.0 2.75 18%
roast pork 1119.7 1.99 41%
lamb rib -1650.1 3.61 19%
beef loin -362.4 2.78 30%
ground beef 70/30 -419.8 2.70 30%
beef tenderloin steak -268.3 2.73 31%
ground beef 70/30 -557.5 2.77 30%
beef rib, eye -136.8 2.65 32%
beef tenderloin steak -178.4 2.62 32%
beef rib, small end -232.1 2.78 31%
beef loin, top loin 35.9 2.50 34%
ground beef, 75/25 -410.7 2.77 31%
lamb heart 1885.2 1.61 48%
rotisserie chicken thigh 170.9 1.93 39%
sirloin steak 186.5 2.43 36%
beef brisket 441.1 2.44 37%
lamb kidney 2142.8 1.12 52%
prok ears -1430.1 1.66 35%
beef brisket, flat half -361.5 2.98 31%
rotisserie chicken drumstick 262.2 2.06 39%
chicken drumstick 1303.8 1.49 47%
duck -2899.5 3.37 18%
beef brisket -89.1 2.80 33%
beef brisket, flat half -348.8 2.89 32%
pork (lean) 1282.1 2.09 44%
beef roast 1856.6 1.78 48%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -101.7 3.05 14%
fish roe 4736.4 1.43 47%
sardine 1018.1 2.08 38%
salmon 3296.5 1.56 52%
caviar 472.5 2.64 33%
herring 162.8 2.17 36%
trout 888.5 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 43.4 0.17 7%
olives -16.9 1.45 3%
alfalfa 114.8 0.23 19%
chicory greens 78.0 0.23 23%
escarole 146.8 0.19 24%
blackberries 67.1 0.43 27%
coriander 14.8 0.23 30%
avocado -3504.1 1.60 8%
raspberries -11.6 0.52 30%
beet greens 104.3 0.22 35%
eggplant -59.8 0.25 35%
banana pepper 180.8 0.27 36%
mustard greens 194.5 0.27 36%
collards 171.8 0.33 37%
jalapeno peppers -13.2 0.27 37%
sauerkraut -5.6 0.19 39%
pickles 9.5 0.12 40%
cucumber 9.5 0.12 40%
zucchini 111.5 0.17 40%
turnip greens 893.1 0.29 44%
chayote -112.9 0.24 41%
red peppers -113.4 0.31 40%
radishes -9.2 0.16 43%
spinach 1076.2 0.23 49%
summer squash 47.4 0.19 45%
arugula 36.1 0.25 45%
edamame 387.7 1.21 41%
coconut meat -3633.4 3.54 10%
parsley 285.1 0.36 48%
asparagus 309.2 0.22 50%
lettuce 70.3 0.15 50%
chives 13.4 0.30 48%
artichokes 482.2 0.47 49%
celery 9.3 0.18 50%
okra 144.6 0.22 50%
cauliflower 115.3 0.25 50%
chard 109.0 0.19 51%
brussel sprouts 116.1 0.42 50%
turnips 9.9 0.21 51%
broccoli 119.2 0.35 50%

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 April 17 2019 while her least nutrient-dense day is April 16 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