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
10.2
Zinc : Copper
14.2
Potassium : Sodium
1.1
Calcium : Magnesium
2.4
Iron : Copper
12.5
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 0%
Manganese 6%
Vitamin D 11%
Vitamin K1 15%
Folate 18%
Thiamin (B1) 23%
Sodium 24%
Vitamin A 25%
Potassium 27%
Calcium 28%
Magnesium 31%
Iron 35%
Vitamin E 35%

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 -167.3 1.57 20%
beef brains -189.8 1.51 22%
cream cheese -150.4 3.50 11%
liverwurst -6.7 3.26 16%
liver sausage -213.6 3.31 13%
ham 1.9 1.49 29%
lamb brains -160.6 1.54 27%
liver pate -156.8 3.19 16%
feta cheese -103.9 2.64 22%
goat cheese -190.4 2.64 21%
camembert -117.2 3.00 21%
frankfurter -359.4 2.90 17%
sweetbread -518.5 3.18 12%
greek yogurt -2.4 0.97 37%
brie -133.3 3.34 19%
turkey -81.5 2.21 28%
pork sausage -151.8 3.25 20%
knackwurst -465.6 3.07 16%
beef sausage -362.6 3.32 18%
salami -209.5 3.78 18%
blue cheese -145.5 3.53 21%
beef tripe -176.4 0.94 38%
whole egg -405.2 1.43 30%
sour cream (light) -609.2 1.36 26%
meatballs -492.2 2.86 19%
muenster cheese -171.1 3.68 21%
monterey cheese -165.9 3.73 21%
sandwich spread, pork -135.9 2.35 30%
ground beef, 80/20 -2.5 2.70 31%
Poultry salad sandwich spread -110.2 2.00 33%
pork stomach, cooked -307.0 1.57 32%
bratwurst -525.9 3.33 16%
ricotta -538.0 1.74 27%
lamb liver 474.3 1.68 48%
scrapple, pork -74.5 2.13 34%
sour cream -1175.1 1.98 13%
colby -174.0 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1271.7 1.43 47%
mackerel 32.5 3.05 14%
caviar 78.8 2.64 33%
mollusks conch 636.8 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 44.9 0.17 7%
olives -4.6 1.45 3%
avocado -55.9 1.60 8%
alfalfa 43.0 0.23 19%
escarole 210.2 0.19 24%
chicory greens 79.9 0.23 23%
blackberries 138.2 0.43 27%
almond butter 1272.9 6.14 16%
collards 437.5 0.33 37%
flax seed 767.8 5.34 12%
coriander 12.3 0.23 30%
raspberries 68.6 0.52 30%
banana pepper 238.6 0.27 36%
corn bran -361.1 2.24 12%
mustard greens 195.9 0.27 36%
beet greens 98.5 0.22 35%
turnip greens 564.2 0.29 44%
eggplant 66.8 0.25 35%
red peppers 349.4 0.31 40%
almonds 948.3 6.07 15%
jalapeno peppers 168.8 0.27 37%
sunflower seeds 731.7 5.46 15%
spinach 626.5 0.23 49%
edamame 561.7 1.21 41%
sauerkraut 104.6 0.19 39%
zucchini 149.9 0.17 40%
pickles 89.3 0.12 40%
cucumber 89.3 0.12 40%
wheat bran 645.8 2.16 38%
chayote 79.9 0.24 41%
tofu -78.9 0.83 34%
brussel sprouts 496.1 0.42 50%
radishes 67.4 0.16 43%
summer squash 152.8 0.19 45%
parsley 299.0 0.36 48%
pumpkin seeds 500.5 5.59 19%
artichokes 341.7 0.47 49%
coconut meat -642.6 3.54 10%
arugula 29.8 0.25 45%
asparagus 232.6 0.22 50%
broccoli 285.5 0.35 50%
celery 181.3 0.18 50%
cauliflower 178.9 0.25 50%
coconut milk -1197.9 2.30 9%
strawberries 131.6 0.32 49%
okra 154.6 0.22 50%
soybeans (sprouted) 283.5 0.81 49%
lettuce 68.6 0.15 50%
hazelnuts 89.3 6.29 10%
chinese cabbage 245.4 0.12 54%
chives 11.7 0.30 48%
chard 91.7 0.19 51%
turnips 73.2 0.21 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 August 10 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