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
4.0
Zinc : Copper
16.9
Potassium : Sodium
1.7
Calcium : Magnesium
1.2
Iron : Copper
8.8
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%
Iron 18%
Calcium 28%
Vitamin E 28%
Sodium 33%
Vitamin K1 38%
Vitamin A 45%
Copper 48%
Folate 48%
Phosphorus 62%
Potassium 62%
Magnesium 67%
Omega-3 69%

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 174.5 3.18 12%
liver sausage 213.4 3.31 13%
beef brains -75.2 1.51 22%
headcheese -126.8 1.57 20%
liverwurst 67.5 3.26 16%
cream cheese -131.7 3.50 11%
liver pate -55.6 3.19 16%
lamb brains -74.4 1.54 27%
ham -29.7 1.49 29%
goat cheese -114.1 2.64 21%
feta cheese -101.7 2.64 22%
camembert -106.9 3.00 21%
frankfurter -313.5 2.90 17%
lamb liver 648.2 1.68 48%
greek yogurt -2.1 0.97 37%
turkey -69.5 2.21 28%
brie -122.9 3.34 19%
pork sausage -151.1 3.25 20%
whole egg -315.8 1.43 30%
beef sausage -302.7 3.32 18%
blue cheese -132.8 3.53 21%
veal liver 827.3 1.92 55%
beef tripe -163.9 0.94 38%
pork stomach, cooked -229.2 1.57 32%
knackwurst -495.4 3.07 16%
salami -213.0 3.78 18%
meatballs -429.2 2.86 19%
ground beef, 80/20 -1.8 2.70 31%
muenster cheese -157.0 3.68 21%
Poultry salad sandwich spread -91.0 2.00 33%
monterey cheese -150.2 3.73 21%
sandwich spread, pork -122.8 2.35 30%
sour cream (light) -583.8 1.36 26%
scrapple, pork -54.7 2.13 34%
ricotta -478.4 1.74 27%
turkey liver 372.5 1.89 47%
colby -156.1 3.94 21%
egg yolk -584.7 2.75 18%
chicken liver 394.7 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -68.7 3.05 14%
fish roe 390.9 1.43 47%
caviar 9.8 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 42.0 0.17 7%
olives -2.7 1.45 3%
avocado -19.4 1.60 8%
sunflower seeds 1281.3 5.46 15%
alfalfa 37.9 0.23 19%
escarole 205.7 0.19 24%
chicory greens 78.7 0.23 23%
blackberries 142.8 0.43 27%
collards 410.2 0.33 37%
coriander 12.7 0.23 30%
turnip greens 587.5 0.29 44%
raspberries 45.3 0.52 30%
jalapeno peppers 232.9 0.27 37%
almond butter 906.0 6.14 16%
corn bran -292.9 2.24 12%
mustard greens 171.6 0.27 36%
beet greens 94.1 0.22 35%
banana pepper 140.4 0.27 36%
spinach 629.5 0.23 49%
eggplant 54.3 0.25 35%
edamame 507.0 1.21 41%
red peppers 239.4 0.31 40%
sauerkraut 134.4 0.19 39%
almonds 719.4 6.07 15%
wheat bran 621.7 2.16 38%
pickles 61.9 0.12 40%
cucumber 61.9 0.12 40%
zucchini 93.2 0.17 40%
chayote 73.4 0.24 41%
tofu -28.7 0.83 34%
radishes 56.3 0.16 43%
brussel sprouts 365.8 0.42 50%
parsley 258.7 0.36 48%
summer squash 100.7 0.19 45%
coconut meat -459.8 3.54 10%
natto 348.2 2.11 39%
artichokes 283.6 0.47 49%
asparagus 220.0 0.22 50%
arugula 28.9 0.25 45%
coconut milk -921.5 2.30 9%
celery 162.1 0.18 50%
broccoli 225.2 0.35 50%
hazelnuts 129.1 6.29 10%
lettuce 60.0 0.15 50%
cauliflower 110.1 0.25 50%
okra 86.0 0.22 50%
strawberries 56.5 0.32 49%
chinese cabbage 205.1 0.12 54%
snap beans 375.0 0.15 58%
chard 95.1 0.19 51%
turnips 85.4 0.21 51%
soybeans (sprouted) 183.7 0.81 49%
chives 10.3 0.30 48%

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 November 01 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