Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide she 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
5.1
Zinc : Copper
13.2
Potassium : Sodium
1.4
Calcium : Magnesium
1.3
Iron : Copper
14.0
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 17%
Calcium 22%
Vitamin A 25%
Vitamin K1 26%
Sodium 28%
Iron 30%
Folate 33%
Vitamin E 35%
Potassium 42%
Magnesium 45%
Copper 49%
Phosphorus 53%
Omega-3 74%

optimal foods for you

The foods listed below will provide she 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
sweetbread 337.0 3.18 12%
beef brains 170.5 1.51 22%
lamb brains 185.0 1.54 27%
lamb liver 830.2 1.68 48%
headcheese -128.6 1.57 20%
liver sausage -48.1 3.31 13%
liverwurst 27.7 3.26 16%
cream cheese -97.0 3.50 11%
ham -26.0 1.49 29%
liver pate -85.9 3.19 16%
goat cheese -108.9 2.64 21%
feta cheese -89.9 2.64 22%
camembert -90.7 3.00 21%
greek yogurt -1.7 0.97 37%
turkey -61.0 2.21 28%
frankfurter -281.9 2.90 17%
brie -105.8 3.34 19%
pork sausage -112.5 3.25 20%
veal liver 734.2 1.92 55%
whole egg -222.8 1.43 30%
turkey liver 407.7 1.89 47%
meatballs -311.2 2.86 19%
salami -156.9 3.78 18%
blue cheese -113.1 3.53 21%
beef sausage -266.5 3.32 18%
ground beef, 80/20 -1.8 2.70 31%
beef tripe -154.0 0.94 38%
Poultry salad sandwich spread -77.6 2.00 33%
muenster cheese -136.0 3.68 21%
sandwich spread, pork -107.8 2.35 30%
monterey cheese -132.2 3.73 21%
egg yolk -404.7 2.75 18%
pork stomach, cooked -215.8 1.57 32%
knackwurst -434.7 3.07 16%
sour cream (light) -475.4 1.36 26%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1228.2 1.43 47%
mackerel 53.3 3.05 14%
sardine 232.1 2.08 38%
mollusks conch 526.0 1.30 54%
caviar 68.5 2.64 33%
herring 38.8 2.17 36%
trout 198.6 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 36.3 0.17 7%
sunflower seeds 1339.5 5.46 15%
olives -1.8 1.45 3%
avocado 183.1 1.60 8%
escarole 182.9 0.19 24%
alfalfa 26.1 0.23 19%
almond butter 1114.9 6.14 16%
chicory greens 71.4 0.23 23%
edamame 754.6 1.21 41%
blackberries 130.6 0.43 27%
walnuts 855.5 6.19 13%
collards 347.7 0.33 37%
almonds 834.4 6.07 15%
coriander 10.8 0.23 30%
turnip greens 477.3 0.29 44%
raspberries 35.4 0.52 30%
spinach 532.0 0.23 49%
banana pepper 130.0 0.27 36%
mustard greens 139.2 0.27 36%
beet greens 77.4 0.22 35%
jalapeno peppers 154.8 0.27 37%
eggplant 54.0 0.25 35%
red peppers 231.4 0.31 40%
corn bran -317.6 2.24 12%
sauerkraut 83.3 0.19 39%
zucchini 128.4 0.17 40%
cucumber 52.0 0.12 40%
pickles 52.0 0.12 40%
chayote 73.0 0.24 41%
brussel sprouts 359.0 0.42 50%
wheat bran 364.0 2.16 38%
radishes 48.2 0.16 43%
tofu -80.9 0.83 34%
summer squash 119.4 0.19 45%
parsley 208.5 0.36 48%
asparagus 191.5 0.22 50%
artichokes 228.5 0.47 49%
broccoli 213.8 0.35 50%
coconut meat -436.0 3.54 10%
arugula 23.3 0.25 45%
celery 146.7 0.18 50%
hazelnuts 156.6 6.29 10%
cauliflower 110.9 0.25 50%
okra 83.3 0.22 50%
lettuce 48.9 0.15 50%
strawberries 48.8 0.32 49%
soybeans (sprouted) 156.4 0.81 49%
chard 78.5 0.19 51%
chinese cabbage 156.8 0.12 54%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 60 190
fat (g) 15 95
carbs (g) 0 75
energy (calories) 1400

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is October 09 2019 while her least nutrient-dense day is August 13 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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