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
beef liver 480.4 1.75 60%
lamb liver 460.5 1.68 48%
veal liver 495.5 1.92 55%
lamb kidney 330.0 1.12 52%
pork liver 284.9 1.65 59%
chicken liver 289.6 1.72 50%
beef kidney 239.9 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2096.5 1.43 47%
salmon 1076.1 1.56 52%
halibut 560.1 1.11 66%
trout 550.0 1.68 45%
rockfish 448.6 1.09 66%
mussel 397.2 0.86 63%
mollusks conch 458.8 1.30 54%
crab 293.5 0.83 71%
flounder 273.1 0.86 57%
lobster 262.2 0.89 71%
sardine 370.8 2.08 38%
crayfish 144.0 0.82 67%
whiting 163.7 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1322.9 3.78 69%
sunflower seeds 1510.6 5.46 15%
edamame 665.6 1.21 41%
spinach 348.2 0.23 49%
brussel sprouts 280.2 0.42 50%
winter squash 246.1 0.40 69%
turnip greens 225.5 0.29 44%
pumpkin 207.1 0.20 76%
red peppers 224.2 0.31 40%
amaranth leaves 189.6 0.21 86%
butternut squash 224.9 0.45 75%
cauliflower 168.9 0.25 50%
banana pepper 171.6 0.27 36%
zucchini 152.7 0.17 40%
broccoli 181.7 0.35 50%
snap beans 145.1 0.15 58%
portabella mushrooms 166.9 0.29 55%
artichokes 193.3 0.47 49%
celery 141.7 0.18 50%
chinese cabbage 125.9 0.12 54%
asparagus 137.3 0.22 50%
escarole 129.5 0.19 24%
summer squash 118.7 0.19 45%
jalapeno peppers 129.3 0.27 37%
shiitake mushroom 144.0 0.39 58%
kale 125.3 0.28 60%
onions 125.0 0.32 65%
wheat bran 432.4 2.16 38%
collards 120.9 0.33 37%
chayote 94.3 0.24 41%
parsley 112.1 0.36 48%
sauerkraut 79.0 0.19 39%
avocado 319.1 1.60 8%
okra 81.1 0.22 50%
carrots 107.7 0.41 64%
mung beans 65.9 0.19 74%
pickles 53.3 0.12 40%
cucumber 53.3 0.12 40%
seaweed (laver) 92.5 0.35 80%
kiwifruit 135.2 0.61 55%
radishes 56.6 0.16 43%
mustard greens 72.8 0.27 36%
celeriac 96.5 0.42 72%
radicchio 60.2 0.23 68%
blackberries 93.0 0.43 27%
beets 92.0 0.43 70%
watercress 36.8 0.11 65%
eggplant 60.7 0.25 35%
cabbage 57.1 0.23 55%
peas 90.0 0.42 65%
lentils 216.5 1.16 64%
red cabbage 64.7 0.29 55%
rhubarb 49.5 0.21 55%
chicory greens 49.5 0.23 23%
turnips 45.0 0.21 51%
boysenberries 92.5 0.50 54%
chard 39.5 0.19 51%
coconut water 37.8 0.19 66%
lemongrass 173.3 0.99 93%
lettuce 29.8 0.15 50%
white mushroom 41.3 0.22 65%
beet greens 39.9 0.22 35%
cantaloupe 55.4 0.34 70%
strawberries 52.4 0.32 49%
endive 24.9 0.17 7%
sweet potato 140.8 0.90 81%
turnips 25.1 0.22 61%
honeydew melon 45.4 0.36 66%
alfalfa 20.9 0.23 19%
cowpeas 173.9 1.16 69%
arugula 15.0 0.25 45%
mulberries 44.8 0.43 74%
grapefruit 23.5 0.30 83%
leeks 76.5 0.61 83%
coriander 7.1 0.23 30%
peaches 32.4 0.39 70%
pinto beans 3.3 0.22 83%
soybeans (sprouted) 102.3 0.81 49%
carambola 16.6 0.31 56%

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 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

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