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
3.4
Potassium : Sodium
1.6
Calcium : Magnesium
3.9
Iron : Copper
7.0
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 21%
Potassium 35%
Tryptophan 38%
Phosphorus 40%
Leucine 43%
Valine 44%
Manganese 45%
Iron 47%
Isoleucine 48%
Tyrosine 50%
Methionine 55%
Lysine 56%
Histidine 59%
Vitamin B-12 237%
Folate 114%
Vitamin B-6 107%
Niacin (B3) 96%
Riboflavin (B2) 165%
Thiamin (B1) 99%
Vitamin C 175%
Vitamin D 490%
Vitamin A 177%
Copper 155%
Zinc 64%
Magnesium 64%
Calcium 92%

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 26832.5 1.89 50%
beef brains -24.1 1.51 22%
lamb (lean) 4454.5 1.44 43%
lamb brains 118.0 1.54 27%
whole egg 86.0 1.43 30%
sweetbread -1829.4 3.18 12%
pork loin 2853.4 1.93 41%
pork stomach, cooked -364.5 1.57 32%
beef tripe -234.9 0.94 38%
roast beef 1457.1 2.19 38%
pork ribs 1741.9 2.16 39%
beef rib eye steak 506.9 2.48 33%
rib eye fillet 2798.5 1.99 45%
ground turkey -7.0 2.58 30%
t-bone steak -525.5 2.94 26%
lamb liver 3022.0 1.68 48%
pork chops 4544.0 1.74 54%
pork ribs -1655.3 3.61 18%
ground beef -346.7 2.48 30%
lamb leg 3.6 2.58 31%
ground beef, 80/20 3.6 2.70 31%
rotisserie chicken back -627.8 2.12 32%
rotisserie chicken thigh w. skin -632.1 2.26 31%
lamb sweetbread 870.8 1.44 43%
roast pork 1214.5 1.99 41%
flank, steak 137.7 2.63 33%
lamb rib -1765.6 3.61 19%
ground beef 70/30 -419.6 2.70 30%
beef loin -431.9 2.78 30%
chicken 123.8 2.19 36%
egg yolk -3405.5 2.75 18%
ground beef 70/30 -570.3 2.77 30%
beef tenderloin steak -318.9 2.73 31%
beef rib, eye -186.0 2.65 32%
beef tenderloin steak -219.3 2.62 32%
beef rib, small end -277.9 2.78 31%
ground beef, 75/25 -411.6 2.77 31%
beef loin, top loin -4.1 2.50 34%
rotisserie chicken thigh 135.0 1.93 39%
beef brisket 442.7 2.44 37%
sirloin steak 128.5 2.43 36%
lamb heart 1672.1 1.61 48%
lamb kidney 2006.1 1.12 52%
rotisserie chicken drumstick 221.5 2.06 39%
prok ears -1585.3 1.66 35%
beef brisket, flat half -452.4 2.98 31%
chicken drumstick 1248.4 1.49 47%
pork (lean) 1330.7 2.09 44%
beef brisket -194.4 2.80 33%
beef roast 1968.5 1.78 48%
beef brisket, flat half -435.5 2.89 32%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -10.1 3.05 14%
fish roe 4962.6 1.43 47%
salmon 3795.8 1.56 52%
sardine 1078.1 2.08 38%
caviar 390.5 2.64 33%
herring 166.9 2.17 36%
trout 1114.5 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 43.3 0.17 7%
olives -18.8 1.45 3%
alfalfa 114.7 0.23 19%
chicory greens 80.1 0.23 23%
escarole 142.7 0.19 24%
blackberries 65.8 0.43 27%
coriander 16.0 0.23 30%
avocado -3548.3 1.60 8%
raspberries -9.3 0.52 30%
beet greens 110.6 0.22 35%
eggplant -53.6 0.25 35%
banana pepper 292.0 0.27 36%
mustard greens 232.8 0.27 36%
collards 190.5 0.33 37%
jalapeno peppers 1.6 0.27 37%
sauerkraut 19.3 0.19 39%
pickles 12.1 0.12 40%
cucumber 12.1 0.12 40%
zucchini 148.1 0.17 40%
red peppers -11.8 0.31 40%
turnip greens 897.3 0.29 44%
chayote -130.7 0.24 41%
radishes -0.3 0.16 43%
spinach 1110.0 0.23 49%
summer squash 73.4 0.19 45%
arugula 37.1 0.25 45%
coconut meat -3763.9 3.54 10%
edamame 284.6 1.21 41%
parsley 339.8 0.36 48%
asparagus 297.3 0.22 50%
chives 14.7 0.30 48%
lettuce 71.6 0.15 50%
artichokes 485.8 0.47 49%
celery 25.4 0.18 50%
okra 162.0 0.22 50%
cauliflower 176.3 0.25 50%
brussel sprouts 228.5 0.42 50%
chard 117.8 0.19 51%
turnips 16.6 0.21 51%
broccoli 162.3 0.35 50%
strawberries -332.4 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 December 05 2019 while her least nutrient-dense day is November 18 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