Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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.

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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
11.3
Zinc : Copper
6.3
Potassium : Sodium
0.6
Calcium : Magnesium
2.3
Iron : Copper
11.6
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 19%
Potassium 27%
Iron 32%
Vitamin E 32%
Sodium 40%
Phosphorus 43%
Calcium 44%
Folate 48%
Zinc 48%
Omega-3 49%
Magnesium 52%
Manganese 52%
Panto Acid (B5) 52%

optimal foods for you

The foods listed below will provide she 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
beef brains 154.3 1.51 22%
lamb brains 189.4 1.54 27%
headcheese -135.3 1.57 20%
cream cheese -131.1 3.50 11%
egg yolk -48.4 2.75 18%
whole egg 13.1 1.43 30%
ham -17.7 1.49 29%
liver pate -139.1 3.19 16%
liverwurst -127.3 3.26 16%
feta cheese -86.8 2.64 22%
liver sausage -311.0 3.31 13%
sweetbread -412.0 3.18 12%
camembert -91.3 3.00 21%
goat cheese -181.2 2.64 21%
turkey -55.4 2.21 28%
greek yogurt -1.7 0.97 37%
pork sausage -119.8 3.25 20%
brie -116.6 3.34 19%
frankfurter -356.4 2.90 17%
meatballs -346.6 2.86 19%
lamb liver 541.2 1.68 48%
beef sausage -273.1 3.32 18%
beef tripe -112.7 0.94 38%
pork stomach, cooked -191.5 1.57 32%
blue cheese -113.4 3.53 21%
salami -173.3 3.78 18%
sour cream (light) -526.4 1.36 26%
knackwurst -504.9 3.07 16%
muenster cheese -153.0 3.68 21%
ground beef, 80/20 -1.4 2.70 31%
monterey cheese -146.7 3.73 21%
Poultry salad sandwich spread -96.9 2.00 33%
sandwich spread, pork -136.9 2.35 30%
ricotta -480.3 1.74 27%
sour cream -990.8 1.98 13%
scrapple, pork -72.6 2.13 34%
colby -155.0 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2001.3 1.43 47%
mackerel 165.5 3.05 14%
salmon 888.4 1.56 52%
mollusks conch 813.6 1.30 54%
sardine 346.7 2.08 38%
caviar 299.7 2.64 33%
trout 494.2 1.68 45%
herring 54.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 35.8 0.17 7%
olives -4.9 1.45 3%
avocado 206.3 1.60 8%
sunflower seeds 1529.6 5.46 15%
almond butter 1641.3 6.14 16%
alfalfa 48.6 0.23 19%
escarole 173.7 0.19 24%
chicory greens 60.5 0.23 23%
blackberries 138.3 0.43 27%
almonds 1121.7 6.07 15%
edamame 840.5 1.21 41%
coriander 8.6 0.23 30%
raspberries 67.9 0.52 30%
pumpkin seeds 916.0 5.59 19%
corn bran -286.2 2.24 12%
wheat bran 785.4 2.16 38%
walnuts 830.9 6.19 13%
banana pepper 150.3 0.27 36%
eggplant 69.6 0.25 35%
beet greens 53.4 0.22 35%
collards 158.2 0.33 37%
jalapeno peppers 134.7 0.27 37%
mustard greens 91.6 0.27 36%
zucchini 178.7 0.17 40%
red peppers 192.6 0.31 40%
sauerkraut 88.6 0.19 39%
turnip greens 314.4 0.29 44%
pickles 66.1 0.12 40%
cucumber 66.1 0.12 40%
chayote 105.8 0.24 41%
spinach 416.5 0.23 49%
tofu -7.2 0.83 34%
radishes 71.2 0.16 43%
summer squash 159.9 0.19 45%
artichokes 332.3 0.47 49%
flax seed 26.7 5.34 12%
parsley 170.9 0.36 48%
brussel sprouts 252.7 0.42 50%
arugula 20.9 0.25 45%
celery 157.3 0.18 50%
asparagus 167.9 0.22 50%
coconut meat -611.4 3.54 10%
cauliflower 173.3 0.25 50%
broccoli 194.8 0.35 50%
soybeans (sprouted) 239.4 0.81 49%
okra 105.1 0.22 50%
strawberries 65.5 0.32 49%
lettuce 36.0 0.15 50%
chives 6.3 0.30 48%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 175
fat (g) 15 90
carbs (g) 0 55
energy (calories) 1350

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is February 10 2019 while her least nutrient-dense day is February 05 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
protein coffee - egg yolk, collagen 108
breakfast - egg, bacon, yeast 138
Blackberries, Fresh 22
White bread, Homemade or Bakery 88

Worst Day

food name energy (kcal)
protein coffee w/ molasses 122
Fried Eggs, Whole Egg 101
Bacon, Pork 37
Raspberries, Fresh, Red 8
Oatmeal Cookies, Homemade 131
Foster Farms, turkey tenderloin, raw 90
cherry icecream 524
Chicken Noodle Soup, Homemade 174

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