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%
Vitamin E 21%
Vitamin C 25%
Potassium 27%
Calcium 28%
Iron 32%
Folate 39%
Zinc 39%
Phosphorus 43%
Vitamin K1 46%
Omega-3 49%
Magnesium 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 138.5 1.51 22%
lamb brains 184.9 1.54 27%
headcheese -153.3 1.57 20%
cream cheese -141.1 3.50 11%
ham -15.6 1.49 29%
egg yolk -158.6 2.75 18%
whole egg -47.5 1.43 30%
liver pate -142.1 3.19 16%
liverwurst -130.9 3.26 16%
liver sausage -316.1 3.31 13%
feta cheese -94.6 2.64 22%
sweetbread -420.1 3.18 12%
camembert -100.3 3.00 21%
goat cheese -194.9 2.64 21%
frankfurter -361.4 2.90 17%
greek yogurt -1.9 0.97 37%
turkey -65.5 2.21 28%
brie -126.5 3.34 19%
pork sausage -133.1 3.25 20%
beef sausage -297.7 3.32 18%
meatballs -391.7 2.86 19%
beef tripe -128.4 0.94 38%
blue cheese -123.8 3.53 21%
pork stomach, cooked -215.5 1.57 32%
salami -197.9 3.78 18%
lamb liver 529.6 1.68 48%
knackwurst -543.5 3.07 16%
muenster cheese -164.5 3.68 21%
ground beef, 80/20 -1.6 2.70 31%
monterey cheese -157.7 3.73 21%
Poultry salad sandwich spread -106.6 2.00 33%
sandwich spread, pork -148.6 2.35 30%
sour cream (light) -609.5 1.36 26%
ricotta -517.9 1.74 27%
sour cream -1070.4 1.98 13%
scrapple, pork -81.8 2.13 34%
colby -166.7 3.94 21%
swiss cheese -126.1 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1970.0 1.43 47%
mackerel 152.3 3.05 14%
salmon 845.4 1.56 52%
sardine 313.0 2.08 38%
caviar 285.7 2.64 33%
mollusks conch 771.7 1.30 54%
trout 475.4 1.68 45%
herring 47.8 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 41.7 0.17 7%
olives -5.9 1.45 3%
avocado 177.6 1.60 8%
alfalfa 53.0 0.23 19%
sunflower seeds 1337.4 5.46 15%
escarole 205.1 0.19 24%
chicory greens 74.3 0.23 23%
blackberries 141.2 0.43 27%
almond butter 1228.2 6.14 16%
edamame 796.2 1.21 41%
coriander 10.8 0.23 30%
raspberries 66.5 0.52 30%
collards 281.5 0.33 37%
banana pepper 213.5 0.27 36%
corn bran -318.8 2.24 12%
beet greens 73.2 0.22 35%
mustard greens 151.6 0.27 36%
eggplant 64.6 0.25 35%
almonds 851.2 6.07 15%
jalapeno peppers 142.7 0.27 37%
red peppers 269.1 0.31 40%
turnip greens 422.0 0.29 44%
zucchini 190.1 0.17 40%
sauerkraut 101.2 0.19 39%
pickles 75.6 0.12 40%
cucumber 75.6 0.12 40%
spinach 475.0 0.23 49%
chayote 105.9 0.24 41%
wheat bran 557.0 2.16 38%
tofu -36.0 0.83 34%
walnuts 567.3 6.19 13%
pumpkin seeds 639.7 5.59 19%
radishes 79.0 0.16 43%
summer squash 171.9 0.19 45%
brussel sprouts 427.9 0.42 50%
parsley 261.1 0.36 48%
artichokes 334.5 0.47 49%
arugula 26.2 0.25 45%
broccoli 275.9 0.35 50%
celery 180.7 0.18 50%
asparagus 188.7 0.22 50%
cauliflower 213.9 0.25 50%
coconut meat -688.4 3.54 10%
strawberries 114.2 0.32 49%
okra 121.2 0.22 50%
soybeans (sprouted) 247.4 0.81 49%
lettuce 47.6 0.15 50%
chives 9.4 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 04 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 - egg yolk, collagen 108
breakfast - egg, bacon, yeast 138
Bacon, Pork 37
Mango, Fresh 26
Raspberries, Fresh, Red 5
Genuine Health, Fermented Greek Yogurt, Proteins +, Cherry Almond Vanilla 210
Trader Joe's, Kettle Cooked Chicken Soup 110
Foster Farms, turkey tenderloin, raw 120
Butternut Squash 54
Tossed Salad, Plain, without Dressing 8
Honey Mustard Dressing 19
cherry icecream 262
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 51

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