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 346%
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
lamb liver 2418.6 1.68 48%
beef liver 2315.2 1.75 60%
veal liver 2379.4 1.92 55%
pork liver 2160.3 1.65 59%
lamb kidney 1543.2 1.12 52%
beef kidney 1243.0 1.57 52%
chicken liver 1257.4 1.72 50%
turkey liver 1313.2 1.89 47%
pork chops 1096.8 1.74 54%
egg white 175.4 0.52 74%
kefir (low fat) 4.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3555.8 1.43 47%
mussel 1289.7 0.86 63%
salmon 1617.7 1.56 52%
crab 1111.3 0.83 71%
lobster 1095.1 0.89 71%
halibut 1096.4 1.11 66%
octopus 1306.2 1.64 71%
mollusks conch 1044.0 1.30 54%
rockfish 823.4 1.09 66%
crayfish 550.8 0.82 67%
clam 914.2 1.42 73%
flounder 449.6 0.86 57%
oysters 492.6 1.02 59%
pollock 430.8 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 956.1 0.23 49%
turnip greens 700.0 0.29 44%
amaranth leaves 635.8 0.21 86%
wheat bran 1871.3 2.16 38%
snap beans 405.6 0.15 58%
chinese cabbage 371.0 0.12 54%
portabella mushrooms 489.0 0.29 55%
pumpkin 347.9 0.20 76%
asparagus 370.9 0.22 50%
collards 426.8 0.33 37%
kale 374.3 0.28 60%
red peppers 349.7 0.31 40%
zucchini 250.6 0.17 40%
banana pepper 308.0 0.27 36%
winter squash 397.6 0.40 69%
escarole 248.5 0.19 24%
parsley 348.5 0.36 48%
jalapeno peppers 271.9 0.27 37%
oat bran 1753.1 2.46 65%
summer squash 212.2 0.19 45%
artichokes 400.4 0.47 49%
celery 195.4 0.18 50%
mustard greens 250.3 0.27 36%
butternut squash 376.1 0.45 75%
mung beans 195.8 0.19 74%
cauliflower 227.2 0.25 50%
shiitake mushroom 318.1 0.39 58%
okra 197.1 0.22 50%
broccoli 279.4 0.35 50%
onions 254.9 0.32 65%
pickles 112.9 0.12 40%
cucumber 112.9 0.12 40%
watercress 97.1 0.11 65%
sauerkraut 149.4 0.19 39%
brussel sprouts 304.5 0.42 50%
chard 120.9 0.19 51%
seaweed (laver) 225.4 0.35 80%
beet greens 140.5 0.22 35%
radishes 84.8 0.16 43%
lettuce 79.3 0.15 50%
white mushroom 126.0 0.22 65%
carrots 239.9 0.41 64%
turnips 105.7 0.21 51%
coconut water 89.2 0.19 66%
chicory greens 110.2 0.23 23%
rhubarb 87.4 0.21 55%
chayote 110.8 0.24 41%
peas 230.3 0.42 65%
endive 58.9 0.17 7%
radicchio 89.4 0.23 68%
cabbage 83.5 0.23 55%
alfalfa 83.0 0.23 19%
red cabbage 91.9 0.29 55%
edamame 712.0 1.21 41%
eggplant 44.2 0.25 35%
arugula 37.6 0.25 45%
coriander 18.0 0.23 30%
pinto beans 8.2 0.22 83%
spirulina 14.4 0.26 70%
turnips -11.1 0.22 61%
cantaloupe 52.4 0.34 70%
mulberries 108.8 0.43 74%
blackberries 101.1 0.43 27%
chives 14.0 0.30 48%
celeriac 96.0 0.42 72%
strawberries 0.5 0.32 49%
limes -12.6 0.30 70%
carambola -12.3 0.31 56%
seaweed (kelp) 50.0 0.43 77%
beets 46.3 0.43 70%
seaweed (wakame) 59.2 0.45 79%
soybeans (sprouted) 273.7 0.81 49%
grapefruit -104.1 0.30 83%
boysenberries 23.6 0.50 54%
lemongrass 345.9 0.99 93%

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) 55 160
fat (g) 15 80
carbs (g) 0 80
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

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