Nutrition Fingerprint

recommended approach

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

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 shikha’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
12.0
Zinc : Copper
7.3
Potassium : Sodium
1.8
Calcium : Magnesium
2.0
Iron : Copper
8.8
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that shikha’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: depression, fatigue, hypertension, hypothyroidism, inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 36%
Sodium 54%
Iron 64%
Calcium 69%
Omega-3 86%
Magnesium 92%
Niacin (B3) 94%
Manganese 95%
Phosphorus 97%
Thiamin (B1) 99%
Potassium 105%
Vitamin E 109%
Folate 132%
Cystine 322%
Vitamin B-12 144%
Vitamin B-6 142%
Pantothenic acid (B5) 141%
Riboflavin (B2) 188%
Vitamin C 269%
Vitamin A 252%
Selenium 184%
Copper 163%
Zinc 146%

optimal foods for you

The foods listed below will provide shikha with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
chicken liver 19.3 1.72 50%
lamb liver 18.6 1.68 48%
beef liver 18.6 1.75 60%
pork liver 18.3 1.65 59%
veal liver 18.5 1.92 55%
lamb kidney 16.9 1.12 52%
turkey liver 17.3 1.89 47%
beef kidney 11.0 1.57 52%
turkey heart 10.3 1.74 47%
lamb lungs 7.3 0.95 58%
lamb heart 7.1 1.61 48%
lean pastrami 6.2 0.95 73%
chicken breast 6.3 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
crab 13.3 0.83 71%
oysters 13.3 1.02 59%
mussel 12.7 0.86 63%
lobster 11.6 0.89 71%
octopus 12.3 1.64 71%
fish roe 11.9 1.43 47%
crayfish 9.9 0.82 67%
salmon 10.6 1.56 52%
pollock 9.9 1.11 69%
halibut 9.9 1.11 66%
caviar 11.2 2.64 33%
rockfish 8.2 1.09 66%
tuna 8.8 1.84 52%
trout 8.4 1.68 45%
haddock 7.5 1.16 71%
anchovy 8.8 2.10 44%
sturgeon 7.4 1.35 49%
mollusks conch 7.2 1.30 54%
flounder 6.6 0.86 57%
shrimp 6.5 1.19 69%
white fish 6.3 1.08 70%
cod 8.9 2.90 71%
whiting 6.2 1.16 66%
sardine 7.1 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
spinach 25.1 0.23 49%
coriander 25.0 0.23 30%
seaweed (laver) 24.8 0.35 80%
chicory greens 22.8 0.23 23%
beet greens 22.7 0.22 35%
watercress 22.1 0.11 65%
amaranth leaves 22.1 0.21 86%
asparagus 21.1 0.22 50%
chard 20.3 0.19 51%
chinese cabbage 19.8 0.12 54%
endive 19.8 0.17 7%
lettuce 18.9 0.15 50%
chives 18.8 0.30 48%
mustard greens 18.6 0.27 36%
parsley 18.5 0.36 48%
arugula 17.8 0.25 45%
turnip greens 17.3 0.29 44%
zucchini 15.4 0.17 40%
white mushroom 15.4 0.22 65%
escarole 15.1 0.19 24%
okra 15.1 0.22 50%
portabella mushrooms 14.9 0.29 55%
broccoli 14.9 0.35 50%
seaweed (wakame) 14.9 0.45 79%
spirulina 14.4 0.26 70%
kale 14.4 0.28 60%
wheat bran 15.9 2.16 38%
summer squash 12.7 0.19 45%
celery 12.5 0.18 50%
seaweed (kelp) 12.7 0.43 77%
radicchio 12.3 0.23 68%
jalapeno peppers 11.9 0.27 37%
collards 12.0 0.33 37%
cauliflower 11.7 0.25 50%
banana pepper 11.7 0.27 36%
mung beans 11.3 0.19 74%
alfalfa 11.4 0.23 19%
red peppers 11.4 0.31 40%
shiitake mushroom 11.2 0.39 58%
yeast extract spread 13.2 1.85 59%
sauerkraut 10.3 0.19 39%
peas 10.7 0.42 65%
radishes 10.1 0.16 43%
onions 10.2 0.32 65%
pumpkin 9.6 0.20 76%
butternut squash 9.8 0.45 75%
snap beans 9.1 0.15 58%
pickles 9.0 0.12 40%
cucumber 9.0 0.12 40%
cabbage 8.8 0.23 55%
winter squash 8.7 0.40 69%
brussel sprouts 8.7 0.42 50%
pinto beans 8.2 0.22 83%
carrots 8.0 0.41 64%
chayote 7.1 0.24 41%
red cabbage 7.2 0.29 55%
artichokes 7.4 0.47 49%
turnips 6.6 0.21 51%
rhubarb 5.8 0.21 55%
eggplant 5.6 0.25 35%
lemongrass 5.7 0.99 93%
celeriac 4.6 0.42 72%

macronutrients

The macronutrient split of shikha’s diet is shown in the chart below.

macro targets

While shikha’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) 70 165
fat (g) 15 90
carbs (g) 0 75
energy (calories) 1250

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 shikha’s food log based on the harder to find 50% of the essential nutrients. shikha’s most nutrient dense day is January 06 2019 while her least nutrient-dense day is January 01 2019.

best and worst days

shikha’s food diary for the best and worst days are shown below for comparison. shikha 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)
Banana, Fresh 105
Coffee, Prepared From Grounds 6
Almond Milk, Plain, Original, Unsweetened 11
Cucumber, Raw, With Peel 94
Carrots, Raw 4
Olive Oil 239
Lemon Juice, Fresh 11
Poached Eggs 203
Tea, Instant, Unsweetened 2
Tomato Raw, Includes Cherry, Grape, Roma 19
Lentils, Cooked From Dried 230
Fish timbale 229
Spinach, Cooked from Fresh 41
Cider Vinegar 6
Garbanzo Beans, Chickpeas, Cooked from Dried 67
Peanuts, Raw 155

Worst Day

food name energy (kcal)
Banana, Fresh 105
Coffee, Prepared From Grounds 6
Cucumber, Raw, With Peel 16
Almond Milk, Plain, Original, Unsweetened 11
Poached Eggs 231
Daikon, Oriental Radish, Raw 5
Carrots, Raw 5
Pork Roast, Loin, Fresh, Visible Fat Eaten 338
Chicken Breast, Skin Removed Before Cooking 78
Avocado, Black Skin, California Type 67
Daikon, Oriental Radish, Raw 4
Broccoli, Raw 3
Lemon Juice, Fresh 3
Cider Vinegar 3
Cabbage, Green, Cooked 4
Golden Corral Buffet & Grill, catfish, fried 540
Eggplant, Cooked 9

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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