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
5.9
Zinc : Copper
12.1
Potassium : Sodium
1.1
Calcium : Magnesium
1.1
Iron : Copper
10.7
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
Vitamin E 29%
Calcium 31%
Iron 35%
Sodium 41%
Panto Acid (B5) 48%
Potassium 48%
Vitamin B6 55%
Manganese 58%
Vitamin C 58%
Phosphorus 62%
Folate 67%
Vitamin D 70%
Copper 73%

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
beef liver 759.6 1.75 60%
veal liver 793.0 1.92 55%
lamb liver 443.0 1.68 48%
pork liver 358.2 1.65 59%
lamb kidney 216.7 1.12 52%
chicken liver 324.6 1.72 50%
turkey liver 358.6 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1339.4 1.43 47%
crab 376.4 0.83 71%
salmon 516.2 1.56 52%
mollusks conch 463.0 1.30 54%
lobster 317.4 0.89 71%
halibut 312.5 1.11 66%
crayfish 180.5 0.82 67%
mussel 137.0 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1923.4 5.46 15%
garbanzo beans 1468.4 3.78 69%
spinach 430.5 0.23 49%
amaranth leaves 296.4 0.21 86%
brussel sprouts 335.3 0.42 50%
turnip greens 303.6 0.29 44%
red peppers 305.0 0.31 40%
pumpkin 259.6 0.20 76%
banana pepper 256.8 0.27 36%
winter squash 283.8 0.40 69%
portabella mushrooms 247.2 0.29 55%
snap beans 214.4 0.15 58%
edamame 434.4 1.21 41%
artichokes 276.1 0.47 49%
kiwifruit 298.5 0.61 55%
butternut squash 259.9 0.45 75%
cauliflower 205.3 0.25 50%
broccoli 226.9 0.35 50%
kale 211.0 0.28 60%
chinese cabbage 166.0 0.12 54%
asparagus 176.1 0.22 50%
jalapeno peppers 176.1 0.27 37%
wheat bran 568.2 2.16 38%
celery 155.3 0.18 50%
escarole 148.6 0.19 24%
parsley 177.0 0.36 48%
zucchini 135.6 0.17 40%
shiitake mushroom 173.6 0.39 58%
summer squash 128.4 0.19 45%
onions 153.1 0.32 65%
collards 155.9 0.33 37%
chayote 132.6 0.24 41%
sauerkraut 114.9 0.19 39%
mung beans 112.8 0.19 74%
mustard greens 122.4 0.27 36%
strawberries 128.9 0.32 49%
blackberries 150.6 0.43 27%
okra 103.7 0.22 50%
peas 139.8 0.42 65%
radishes 76.6 0.16 43%
grapefruit 100.9 0.30 83%
pickles 62.5 0.12 40%
cucumber 62.5 0.12 40%
lentils 278.4 1.16 64%
radicchio 83.0 0.23 68%
watercress 53.9 0.11 65%
seaweed (laver) 105.2 0.35 80%
cabbage 79.1 0.23 55%
carrots 115.4 0.41 64%
cantaloupe 100.5 0.34 70%
celeriac 117.7 0.42 72%
chard 63.4 0.19 51%
eggplant 72.2 0.25 35%
grapefruit 90.2 0.33 85%
turnips 63.8 0.21 51%
chicory greens 66.7 0.23 23%
sweet potato 204.7 0.90 81%
beet greens 61.5 0.22 35%
white mushroom 61.4 0.22 65%
red cabbage 75.9 0.29 55%
carambola 79.5 0.31 56%
beets 101.4 0.43 70%
rhubarb 57.2 0.21 55%
coconut water 51.2 0.19 66%
mango 135.2 0.60 63%
soybeans (sprouted) 177.4 0.81 49%
mulberries 93.5 0.43 74%
turnips 52.0 0.22 61%
boysenberries 104.8 0.50 54%
lettuce 33.9 0.15 50%
lemongrass 206.0 0.99 93%
honeydew melon 68.0 0.36 66%
endive 29.9 0.17 7%
cowpeas 233.0 1.16 69%
alfalfa 35.5 0.23 19%
peaches 53.0 0.39 70%
gooseberries 62.4 0.44 52%
leeks 98.4 0.61 83%
black beans 679.6 3.41 73%
pineapple 69.5 0.50 76%
arugula 17.6 0.25 45%
limes 28.2 0.30 70%
coriander 9.7 0.23 30%
raspberries 71.8 0.52 30%
pinto beans 4.6 0.22 83%

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) 85 180
fat (g) 20 105
carbs (g) 0 0
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 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 June 18 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

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