Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Lynne 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
6.2
Zinc : Copper
11.2
Potassium : Sodium
1.1
Calcium : Magnesium
1.1
Iron : Copper
10.8
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Calcium 32%
Vitamin E 33%
Iron 34%
Sodium 43%
Potassium 49%
Panto Acid (B5) 52%
Vitamin B6 58%
Manganese 59%
Phosphorus 62%
Folate 71%
Copper 72%
Vitamin D 72%
Omega-3 75%

optimal foods for you

The foods listed below will provide Lynne 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 5.5 1.72 50%
turkey liver 5.4 1.89 47%
beef liver 5.0 1.75 60%
veal liver 4.8 1.92 55%
lamb kidney 4.2 1.12 52%
pork liver 3.8 1.65 59%
lamb liver 3.8 1.68 48%
beef kidney 3.6 1.57 52%
kefir (low fat) 2.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 6.5 1.43 47%
trout 6.6 1.68 45%
salmon 6.4 1.56 52%
halibut 5.6 1.11 66%
rockfish 4.7 1.09 66%
mussel 4.5 0.86 63%
crab 4.4 0.83 71%
sturgeon 4.3 1.35 49%
flounder 3.9 0.86 57%
white fish 4.0 1.08 70%
lobster 3.7 0.89 71%
pollock 3.7 1.11 69%
crayfish 3.0 0.82 67%
whiting 3.0 1.16 66%
octopus 3.2 1.64 71%
mackerel 4.0 3.05 14%
cod 3.8 2.90 71%
tuna 3.2 1.84 52%
haddock 2.8 1.16 71%
caviar 3.7 2.64 33%
mollusks conch 2.7 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 11.7 0.35 80%
chicory greens 10.4 0.23 23%
coriander 10.4 0.23 30%
spinach 10.0 0.23 49%
broccoli 9.3 0.35 50%
watercress 9.1 0.11 65%
zucchini 8.6 0.17 40%
asparagus 8.4 0.22 50%
endive 8.2 0.17 7%
celery 8.1 0.18 50%
arugula 8.1 0.25 45%
beet greens 7.9 0.22 35%
radicchio 7.9 0.23 68%
cauliflower 7.8 0.25 50%
lettuce 7.7 0.15 50%
chard 7.7 0.19 51%
amaranth leaves 7.5 0.21 86%
escarole 7.4 0.19 24%
seaweed (wakame) 7.4 0.45 79%
chives 7.2 0.30 48%
red peppers 7.0 0.31 40%
summer squash 6.8 0.19 45%
parsley 6.8 0.36 48%
chinese cabbage 6.6 0.12 54%
banana pepper 6.6 0.27 36%
mustard greens 6.4 0.27 36%
jalapeno peppers 6.4 0.27 37%
okra 6.3 0.22 50%
portabella mushrooms 6.3 0.29 55%
white mushroom 6.1 0.22 65%
brussel sprouts 6.1 0.42 50%
shiitake mushroom 6.0 0.39 58%
pumpkin 5.5 0.20 76%
chayote 5.5 0.24 41%
radishes 5.4 0.16 43%
butternut squash 5.6 0.45 75%
eggplant 5.4 0.25 35%
turnip greens 5.4 0.29 44%
kale 5.4 0.28 60%
cabbage 5.2 0.23 55%
pickles 5.0 0.12 40%
cucumber 5.0 0.12 40%
winter squash 5.1 0.40 69%
peas 5.1 0.42 65%
sauerkraut 4.9 0.19 39%
collards 4.5 0.33 37%
wheat bran 5.6 2.16 38%
mung beans 4.2 0.19 74%
red cabbage 4.3 0.29 55%
onions 4.2 0.32 65%
carrots 3.9 0.41 64%
seaweed (kelp) 3.8 0.43 77%
snap beans 3.5 0.15 58%
artichokes 3.7 0.47 49%
celeriac 3.6 0.42 72%
yeast extract spread 4.4 1.85 59%
alfalfa 3.4 0.23 19%
edamame 3.9 1.21 41%
pinto beans 3.3 0.22 83%
beets 3.3 0.43 70%
spirulina 3.0 0.26 70%
turnips 3.0 0.21 51%
leeks 3.0 0.61 83%
rhubarb 2.6 0.21 55%
blackberries 2.7 0.43 27%
lemongrass 2.9 0.99 93%
sweet potato 2.8 0.90 81%
turnips 2.2 0.22 61%
boysenberries 2.2 0.50 54%

macronutrients

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

macro targets

While Lynne’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) 90 175
fat (g) 20 95
carbs (g) 0 95
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 Lynne’s food log based on the harder to find 50% of the essential nutrients. Lynne’s most nutrient dense day is February 18 2019 while her least nutrient-dense day is February 17 2019.

best and worst days

Lynne’s food diary for the best and worst days are shown below for comparison. Lynne 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)

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes