Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sunny 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 Sunny’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Sunny 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
2.8
Zinc : Copper
9.0
Potassium : Sodium
1.3
Calcium : Magnesium
3.3
Iron : Copper
11.6
Calcium : Phosphorus
1.1

nutrients to prioritise

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

nutrient % DRI prioritize
Iron 83%
Sodium 91%
Manganese 124%
Panto Acid (B5) 126%
Potassium 130%
Phosphorus 138%
Magnesium 147%
Copper 162%
Vitamin E 175%
Calcium 179%
Zinc 180%

optimal foods for you

The foods listed below will provide Sunny 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
lamb brains 0.8 1.54 27%
beef brains 0.3 1.51 22%
egg yolk 0.2 2.75 18%
liver sausage -0.0 3.31 13%
whole egg 0.3 1.43 30%
lamb kidney 1.7 1.12 52%
ham -0.1 1.49 29%
liverwurst -0.3 3.26 16%
lamb liver 1.6 1.68 48%
chicken liver 1.5 1.72 50%
sour cream -1.6 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
caviar 3.0 2.64 33%
mackerel -0.0 3.05 14%
fish roe 1.9 1.43 47%
trout 1.8 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 8.4 0.17 7%
chicory greens 8.8 0.23 23%
coriander 8.8 0.23 30%
escarole 7.3 0.19 24%
beet greens 7.9 0.22 35%
spinach 8.4 0.23 49%
mustard greens 6.7 0.27 36%
watercress 9.0 0.11 65%
arugula 7.3 0.25 45%
chard 7.7 0.19 51%
alfalfa 4.2 0.23 19%
broccoli 6.8 0.35 50%
banana pepper 5.5 0.27 36%
jalapeno peppers 5.5 0.27 37%
zucchini 5.7 0.17 40%
turnip greens 5.9 0.29 44%
asparagus 6.4 0.22 50%
celery 6.3 0.18 50%
parsley 6.2 0.36 48%
eggplant 4.7 0.25 35%
lettuce 6.0 0.15 50%
wheat bran 6.0 2.16 38%
cucumber 4.8 0.12 40%
pickles 4.8 0.12 40%
chives 5.6 0.30 48%
blackberries 3.7 0.43 27%
red peppers 4.7 0.31 40%
summer squash 5.1 0.19 45%
collards 4.1 0.33 37%
chayote 4.3 0.24 41%
cauliflower 5.0 0.25 50%
okra 5.0 0.22 50%
radicchio 6.3 0.23 68%
chinese cabbage 5.0 0.12 54%
sauerkraut 3.7 0.19 39%
radishes 3.8 0.16 43%
avocado 1.2 1.60 8%
raspberries 2.5 0.52 30%
artichokes 4.0 0.47 49%
kale 4.8 0.28 60%
yeast extract spread 5.4 1.85 59%
winter squash 5.5 0.40 69%
portabella mushrooms 4.1 0.29 55%
snap beans 4.3 0.15 58%
olives 0.0 1.45 3%
seaweed (wakame) 6.2 0.45 79%
rhubarb 3.8 0.21 55%
sunflower seeds 3.3 5.46 15%
pumpkin 5.7 0.20 76%
seaweed (laver) 6.2 0.35 80%
butternut squash 5.7 0.45 75%
cabbage 3.8 0.23 55%
shiitake mushroom 4.1 0.39 58%
turnips 3.2 0.21 51%
brussel sprouts 3.1 0.42 50%
spirulina 4.7 0.26 70%
red cabbage 3.2 0.29 55%
amaranth leaves 5.9 0.21 86%
soybeans (sprouted) 3.0 0.81 49%
white mushroom 4.0 0.22 65%
peas 4.0 0.42 65%
seaweed (kelp) 4.8 0.43 77%
tofu 1.3 0.83 34%
onions 3.5 0.32 65%
coconut water 3.6 0.19 66%
strawberries 1.9 0.32 49%
hazelnuts 1.9 6.29 10%
edamame 1.5 1.21 41%
mung beans 3.8 0.19 74%
almonds 1.9 6.07 15%
almond butter 1.9 6.14 16%
carrots 2.9 0.41 64%
carambola 2.0 0.31 56%
kiwifruit 2.0 0.61 55%
boysenberries 1.9 0.50 54%
corn bran -0.9 2.24 12%
coconut milk -1.2 2.30 9%
pumpkin seeds 1.6 5.59 19%
flax seed 0.7 5.34 12%
gooseberries 1.2 0.44 52%
celeriac 3.0 0.42 72%
coconut cream -1.1 3.30 8%
oat bran 3.3 2.46 65%
turnips 1.6 0.22 61%

macronutrients

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

macro targets

While Sunny’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) 85 175
fat (g) 20 95
carbs (g) 0 90
energy (calories) 1300

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 Sunny’s food log based on the harder to find 50% of the essential nutrients. Sunny’s most nutrient dense day is February 16 2019 while her least nutrient-dense day is February 12 2019.

best and worst days

Sunny’s food diary for the best and worst days are shown below for comparison. Sunny 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)
Coffee, Prepared from Instant 8
Laver, Nori, Dried 3
Eggs, Cooked 68
Spinach, Cooked from Fresh 12
Bragg, Nutritional Yeast Seasoning 7
Turmeric, Ground 5
Mackerel, Canned, Drained 44
Hellman's & Best Foods, Real Mayonnaise 44
Cello, Parmesan Cheese Crisps 75
Avocado, Black Skin, California Type 75
Paprika 6
Broccoli, Cooked from Frozen 52
Parmesan Cheese, Fresh, Hard 109
Sunflower Seeds, Raw 26
Hamburger or Ground Beef, 85% Lean 136
Green tea, brewed, sweetened with artificial sweetener 6
Sauerkraut 22
Mackerel, Canned, Drained 88
Broccoli, Cooked from Frozen 52
Spinach, Cooked from Frozen 97
Parmesan Cheese, Fresh, Hard 73
Fresh Express, 3 Color Deli Coleslaw 8
Marie's Coleslaw Dressing 35
Laver, Nori, Dried 3
Walnuts 24
Almonds, Raw 21
Coffee, decaf, Prepared From Instant 8
Bragg, Nutritional Yeast Seasoning 7
Maitake Mushrooms, Raw 9
Eggs, Cooked 78

Worst Day

food name energy (kcal)
Coffee, Prepared from Instant 8
Hamburger or Ground Beef, 85% Lean 136
Portabella Mushrooms, Cooked from Fresh 12
Spinach, Cooked from Fresh 6
Eggs, Cooked 78
Egg Whites Only, Cooked 17
Parmesan Cheese, Fresh, Hard 129
Brussels Sprouts, Cooked from Frozen 35
Bragg, Nutritional Yeast Seasoning 7
Sunflower Seeds, Raw 26
Pickled Beets 29
Walnuts 24
Turmeric, Ground 2
Beef Steak, Tenderloin or Filet Mignon, Visible Fat Eaten 142
Turkey Bacon 52
Portabella Mushrooms, Cooked from Fresh 16
Mackerel, Canned, Drained 88
Fresh Express, 3 Color Deli Coleslaw 19
Marie's Coleslaw Dressing 35
Cello, Parmesan Cheese Crisps 50
Portabella Mushrooms, Cooked from Fresh 25
Brussels Sprouts, Cooked from Frozen 53
Mackerel, Canned, Drained 133
Combos Tortillas, 7 Layer Dip 53
Pickled Beets 29
Cello, Parmesan Cheese Crisps 50
Almonds, Raw 21

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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