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).

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
10.0
Zinc : Copper
16.4
Potassium : Sodium
1.0
Calcium : Magnesium
1.6
Iron : Copper
15.3
Calcium : Phosphorus
0.5

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: insomnia.

nutrient % DRI prioritize
Vitamin E 21%
Calcium 25%
Iron 33%
Vitamin B6 37%
Vitamin D 39%
Panto Acid (B5) 43%
Copper 44%
Potassium 46%
Omega-3 49%
Vitamin K1 49%
Phosphorus 60%
Sodium 62%
Magnesium 66%
Vitamin B12 131%
Folate 125%
Vitamin B3 (Niacin) 177%
Vitamin B1 (Thiamin) 230%
Vitamin A 72%
Zinc 81%

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
lamb liver 1854.5 1.68 48%
veal liver 1737.1 1.92 55%
beef liver 1587.9 1.75 60%
pork liver 1119.8 1.65 59%
lamb kidney 836.0 1.12 52%
turkey liver 870.2 1.89 47%
beef kidney 645.4 1.57 52%
chicken liver 699.4 1.72 50%
kefir (low fat) 2.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2328.9 1.43 47%
salmon 1243.3 1.56 52%
crab 731.1 0.83 71%
lobster 683.9 0.89 71%
mollusks conch 821.9 1.30 54%
mussel 615.3 0.86 63%
halibut 601.5 1.11 66%
crayfish 303.1 0.82 67%
rockfish 347.3 1.09 66%
octopus 571.2 1.64 71%
oysters 306.1 1.02 59%
trout 525.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 720.7 0.23 49%
turnip greens 546.8 0.29 44%
winter squash 500.2 0.40 69%
amaranth leaves 384.3 0.21 86%
pumpkin 370.4 0.20 76%
brussel sprouts 448.2 0.42 50%
edamame 770.0 1.21 41%
butternut squash 452.2 0.45 75%
snap beans 319.8 0.15 58%
collards 391.4 0.33 37%
portabella mushrooms 360.8 0.29 55%
kale 348.5 0.28 60%
chinese cabbage 249.9 0.12 54%
asparagus 289.6 0.22 50%
artichokes 383.3 0.47 49%
escarole 260.9 0.19 24%
red peppers 309.3 0.31 40%
zucchini 222.8 0.17 40%
parsley 293.8 0.36 48%
banana pepper 256.4 0.27 36%
broccoli 275.4 0.35 50%
celery 198.5 0.18 50%
shiitake mushroom 286.3 0.39 58%
summer squash 201.0 0.19 45%
jalapeno peppers 228.5 0.27 37%
onions 248.1 0.32 65%
cauliflower 198.2 0.25 50%
mung beans 175.6 0.19 74%
okra 181.7 0.22 50%
mustard greens 193.1 0.27 36%
wheat bran 967.9 2.16 38%
pickles 94.9 0.12 40%
cucumber 94.9 0.12 40%
carrots 207.4 0.41 64%
sweet potato 411.9 0.90 81%
watercress 78.3 0.11 65%
sauerkraut 110.8 0.19 39%
chayote 125.6 0.24 41%
chard 99.5 0.19 51%
cabbage 107.5 0.23 55%
beet greens 106.3 0.22 35%
radicchio 105.0 0.23 68%
radishes 71.4 0.16 43%
chicory greens 98.8 0.23 23%
lettuce 68.9 0.15 50%
coconut water 78.6 0.19 66%
cantaloupe 136.9 0.34 70%
white mushroom 92.7 0.22 65%
turnips 83.0 0.21 51%
seaweed (laver) 140.2 0.35 80%
peas 161.4 0.42 65%
endive 56.2 0.17 7%
eggplant 76.6 0.25 35%
alfalfa 68.2 0.23 19%
red cabbage 97.2 0.29 55%
rhubarb 59.4 0.21 55%
soybeans (sprouted) 306.1 0.81 49%
celeriac 125.0 0.42 72%
blackberries 111.0 0.43 27%
turnips 24.1 0.22 61%
arugula 31.0 0.25 45%
coriander 15.3 0.23 30%
pinto beans 6.4 0.22 83%
beets 82.2 0.43 70%
spirulina 8.7 0.26 70%
chives 11.6 0.30 48%
strawberries 13.2 0.32 49%
carambola 7.7 0.31 56%
grapefruit -16.8 0.30 83%
seaweed (wakame) 42.6 0.45 79%
seaweed (kelp) 27.6 0.43 77%
limes -26.6 0.30 70%
boysenberries 50.2 0.50 54%
leeks 91.4 0.61 83%
watermelon -43.0 0.30 60%
honeydew melon -21.3 0.36 66%
mulberries 7.8 0.43 74%
peaches -9.2 0.39 70%

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) 70 180
fat (g) 20 70
carbs (g) 0 105
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 26 2019 while her least nutrient-dense day is March 13 2020.

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

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