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
1.9
Zinc : Copper
11.8
Potassium : Sodium
1.6
Calcium : Magnesium
2.6
Iron : Copper
8.7
Calcium : Phosphorus
0.3

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
Vitamin C 2%
Vitamin K1 6%
Calcium 16%
Folate 16%
Iron 20%
Vitamin E 20%
Thiamin (B1) 22%
Vitamin A 23%
Sodium 24%
Magnesium 27%
Manganese 27%
Potassium 28%
Vitamin D 42%

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
headcheese -180.5 1.57 20%
liver sausage -13.5 3.31 13%
beef brains -184.9 1.51 22%
liverwurst 13.2 3.26 16%
cream cheese -182.8 3.50 11%
ham -6.7 1.49 29%
liver pate -146.0 3.19 16%
lamb brains -194.9 1.54 27%
feta cheese -125.5 2.64 22%
goat cheese -212.0 2.64 21%
camembert -144.4 3.00 21%
frankfurter -423.9 2.90 17%
sweetbread -636.7 3.18 12%
greek yogurt -2.8 0.97 37%
turkey -93.3 2.21 28%
brie -162.8 3.34 19%
pork sausage -184.0 3.25 20%
knackwurst -574.4 3.07 16%
whole egg -433.1 1.43 30%
beef sausage -417.0 3.32 18%
beef tripe -199.3 0.94 38%
salami -254.7 3.78 18%
blue cheese -178.2 3.53 21%
meatballs -572.0 2.86 19%
muenster cheese -206.5 3.68 21%
pork stomach, cooked -340.7 1.57 32%
monterey cheese -197.7 3.73 21%
ground beef, 80/20 -2.7 2.70 31%
sandwich spread, pork -165.4 2.35 30%
Poultry salad sandwich spread -135.9 2.00 33%
sour cream (light) -786.6 1.36 26%
ricotta -644.1 1.74 27%
lamb liver 578.2 1.68 48%
scrapple, pork -82.4 2.13 34%
bratwurst -670.1 3.33 16%
colby -207.7 3.94 21%
swiss cheese -187.1 3.93 22%
sour cream -1438.7 1.98 13%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 12.4 3.05 14%
fish roe 1129.2 1.43 47%
caviar 176.6 2.64 33%
herring -44.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 49.8 0.17 7%
olives -6.4 1.45 3%
alfalfa 52.9 0.23 19%
avocado -198.3 1.60 8%
escarole 228.8 0.19 24%
chicory greens 85.8 0.23 23%
blackberries 138.6 0.43 27%
collards 486.8 0.33 37%
coriander 14.1 0.23 30%
raspberries 66.3 0.52 30%
corn bran -373.9 2.24 12%
banana pepper 242.1 0.27 36%
mustard greens 225.0 0.27 36%
beet greens 113.6 0.22 35%
turnip greens 663.5 0.29 44%
jalapeno peppers 239.2 0.27 37%
flax seed 643.6 5.34 12%
eggplant 62.9 0.25 35%
red peppers 348.8 0.31 40%
sauerkraut 150.6 0.19 39%
wheat bran 868.9 2.16 38%
spinach 714.5 0.23 49%
edamame 595.5 1.21 41%
zucchini 156.8 0.17 40%
pickles 95.1 0.12 40%
cucumber 95.1 0.12 40%
tofu -44.5 0.83 34%
chayote 72.7 0.24 41%
sunflower seeds 514.7 5.46 15%
radishes 72.0 0.16 43%
almond butter 716.2 6.14 16%
summer squash 161.9 0.19 45%
brussel sprouts 488.3 0.42 50%
almonds 617.4 6.07 15%
parsley 344.3 0.36 48%
coconut meat -728.7 3.54 10%
artichokes 380.7 0.47 49%
pumpkin seeds 547.1 5.59 19%
arugula 34.7 0.25 45%
natto 377.4 2.11 39%
asparagus 256.4 0.22 50%
coconut milk -1366.6 2.30 9%
celery 191.0 0.18 50%
broccoli 290.9 0.35 50%
cauliflower 181.8 0.25 50%
strawberries 128.8 0.32 49%
okra 153.4 0.22 50%
lettuce 78.5 0.15 50%
soybeans (sprouted) 290.6 0.81 49%
chinese cabbage 288.9 0.12 54%
turnips 112.7 0.21 51%
chives 13.2 0.30 48%
chard 106.7 0.19 51%

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 May 25 2020 while her least nutrient-dense day is January 18 2020.

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