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
1.4
Zinc : Copper
5.3
Potassium : Sodium
0.8
Calcium : Magnesium
2.6
Iron : Copper
5.5
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
Potassium 13%
Sodium 16%
Iron 17%
Phosphorus 19%
Manganese 21%
Leucine 27%
Valine 27%
Isoleucine 31%
Tryptophan 31%
Lysine 34%
Methionine 34%
Tyrosine 36%
Histidine 38%
Vitamin B-12 111%
Folate 50%
Niacin (B3) 47%
Riboflavin (B2) 87%
Thiamin (B1) 49%
Vitamin D 313%
Vitamin A 43%
Copper 70%
Zinc 45%
Magnesium 46%
Calcium 45%

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 26315.2 1.89 50%
beef brains 2.0 1.51 22%
lamb (lean) 4604.6 1.44 43%
lamb brains 160.4 1.54 27%
whole egg 162.5 1.43 30%
sweetbread -1726.3 3.18 12%
pork loin 2857.1 1.93 41%
pork stomach, cooked -315.6 1.57 32%
beef tripe -203.9 0.94 38%
roast beef 1459.1 2.19 38%
pork ribs 1745.1 2.16 39%
rib eye fillet 2797.4 1.99 45%
beef rib eye steak 521.2 2.48 33%
ground turkey 23.4 2.58 30%
lamb liver 3056.0 1.68 48%
pork chops 4509.0 1.74 54%
t-bone steak -507.9 2.94 26%
lamb leg 70.7 2.58 31%
pork ribs -1605.5 3.61 18%
ground beef -306.0 2.48 30%
rotisserie chicken back -504.7 2.12 32%
ground beef, 80/20 3.7 2.70 31%
rotisserie chicken thigh w. skin -572.6 2.26 31%
lamb sweetbread 919.8 1.44 43%
roast pork 1222.9 1.99 41%
flank, steak 182.5 2.63 33%
chicken 302.7 2.19 36%
lamb rib -1658.5 3.61 19%
ground beef 70/30 -381.8 2.70 30%
beef loin -402.6 2.78 30%
ground beef 70/30 -519.2 2.77 30%
egg yolk -3291.0 2.75 18%
beef tenderloin steak -292.3 2.73 31%
beef rib, eye -162.4 2.65 32%
beef tenderloin steak -202.6 2.62 32%
beef rib, small end -257.7 2.78 31%
ground beef, 75/25 -371.6 2.77 31%
beef loin, top loin 8.1 2.50 34%
rotisserie chicken thigh 183.9 1.93 39%
beef brisket 489.5 2.44 37%
sirloin steak 140.8 2.43 36%
lamb heart 1711.4 1.61 48%
lamb kidney 2015.6 1.12 52%
rotisserie chicken drumstick 259.7 2.06 39%
beef brisket, flat half -387.3 2.98 31%
prok ears -1515.1 1.66 35%
chicken drumstick 1263.7 1.49 47%
pork (lean) 1332.6 2.09 44%
beef brisket -136.3 2.80 33%
beef roast 1962.1 1.78 48%
beef brisket, flat half -373.9 2.89 32%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 0.3 3.05 14%
fish roe 5014.7 1.43 47%
sardine 1130.6 2.08 38%
salmon 3705.6 1.56 52%
caviar 408.0 2.64 33%
herring 171.1 2.17 36%
trout 1120.3 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 43.0 0.17 7%
olives -17.3 1.45 3%
alfalfa 113.9 0.23 19%
chicory greens 73.8 0.23 23%
escarole 145.5 0.19 24%
blackberries 61.3 0.43 27%
coriander 14.7 0.23 30%
avocado -3510.5 1.60 8%
raspberries -17.5 0.52 30%
beet greens 100.3 0.22 35%
eggplant -56.6 0.25 35%
banana pepper 177.5 0.27 36%
mustard greens 192.9 0.27 36%
collards 154.3 0.33 37%
jalapeno peppers -30.6 0.27 37%
sauerkraut -8.3 0.19 39%
cucumber 8.8 0.12 40%
pickles 8.8 0.12 40%
zucchini 107.2 0.17 40%
turnip greens 871.3 0.29 44%
chayote -150.6 0.24 41%
red peppers -134.2 0.31 40%
radishes -16.0 0.16 43%
spinach 1045.5 0.23 49%
summer squash 43.2 0.19 45%
arugula 35.8 0.25 45%
coconut meat -3658.0 3.54 10%
edamame 328.9 1.21 41%
parsley 292.6 0.36 48%
asparagus 288.7 0.22 50%
chives 13.0 0.30 48%
lettuce 66.3 0.15 50%
artichokes 474.4 0.47 49%
celery 10.6 0.18 50%
okra 136.6 0.22 50%
cauliflower 115.6 0.25 50%
chard 105.9 0.19 51%
brussel sprouts 131.5 0.42 50%
turnips 10.3 0.21 51%
broccoli 110.6 0.35 50%
strawberries -393.1 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) 70 200
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 September 03 2019 while her least nutrient-dense day is September 13 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