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
5.9
Zinc : Copper
12.1
Potassium : Sodium
1.5
Calcium : Magnesium
4.3
Iron : Copper
11.3
Calcium : Phosphorus
0.8

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 13%
Vitamin E 27%
Omega-3 31%
Iron 36%
Sodium 36%
Magnesium 39%
Folate 44%
Potassium 57%
Calcium 62%
Vitamin C 64%
Phosphorus 69%
Copper 71%
Vitamin K1 95%

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 236.7 3.18 12%
beef brains 138.9 1.51 22%
lamb brains 152.9 1.54 27%
headcheese -152.6 1.57 20%
cream cheese -125.1 3.50 11%
ham -26.2 1.49 29%
liver pate -138.7 3.19 16%
liverwurst -161.6 3.26 16%
feta cheese -105.3 2.64 22%
goat cheese -140.1 2.64 21%
camembert -110.0 3.00 21%
greek yogurt -2.1 0.97 37%
turkey -68.6 2.21 28%
frankfurter -336.5 2.90 17%
brie -127.2 3.34 19%
pork sausage -140.6 3.25 20%
liver sausage -414.6 3.31 13%
lamb liver 489.4 1.68 48%
meatballs -364.8 2.86 19%
blue cheese -135.3 3.53 21%
beef tripe -160.5 0.94 38%
salami -194.6 3.78 18%
whole egg -341.8 1.43 30%
beef sausage -321.5 3.32 18%
ground beef, 80/20 -2.3 2.70 31%
muenster cheese -159.9 3.68 21%
pork stomach, cooked -247.8 1.57 32%
Poultry salad sandwich spread -98.7 2.00 33%
monterey cheese -154.3 3.73 21%
sandwich spread, pork -135.4 2.35 30%
knackwurst -524.1 3.07 16%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1197.6 1.43 47%
mackerel 53.5 3.05 14%
mollusks conch 851.2 1.30 54%
caviar 226.6 2.64 33%
sardine 228.4 2.08 38%
herring 40.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2206.0 6.14 16%
endive 35.9 0.17 7%
olives -3.2 1.45 3%
sunflower seeds 1426.2 5.46 15%
avocado 184.7 1.60 8%
almonds 1504.2 6.07 15%
alfalfa 45.8 0.23 19%
escarole 172.5 0.19 24%
chicory greens 75.5 0.23 23%
walnuts 1140.4 6.19 13%
edamame 916.0 1.21 41%
blackberries 184.7 0.43 27%
pumpkin seeds 1062.9 5.59 19%
raspberries 90.4 0.52 30%
coriander 11.5 0.23 30%
collards 309.9 0.33 37%
banana pepper 224.6 0.27 36%
turnip greens 487.7 0.29 44%
corn bran -276.5 2.24 12%
mustard greens 168.4 0.27 36%
beet greens 84.5 0.22 35%
eggplant 73.1 0.25 35%
wheat bran 694.4 2.16 38%
jalapeno peppers 154.7 0.27 37%
red peppers 257.0 0.31 40%
spinach 541.2 0.23 49%
zucchini 188.7 0.17 40%
sauerkraut 126.3 0.19 39%
flax seed 328.7 5.34 12%
pickles 70.4 0.12 40%
cucumber 70.4 0.12 40%
chayote 109.7 0.24 41%
tofu -31.9 0.83 34%
brussel sprouts 427.8 0.42 50%
summer squash 188.6 0.19 45%
radishes 78.1 0.16 43%
artichokes 396.9 0.47 49%
parsley 253.8 0.36 48%
asparagus 202.9 0.22 50%
broccoli 258.9 0.35 50%
coconut meat -509.0 3.54 10%
arugula 25.2 0.25 45%
celery 171.2 0.18 50%
lupin seeds 1101.0 3.71 51%
hazelnuts 187.3 6.29 10%
soybeans (sprouted) 295.2 0.81 49%
cauliflower 182.5 0.25 50%
strawberries 145.5 0.32 49%
natto 224.3 2.11 39%
coconut milk -919.2 2.30 9%
okra 126.5 0.22 50%
brazil nuts 119.8 6.59 9%
lettuce 49.0 0.15 50%
snap beans 358.2 0.15 58%
chinese cabbage 186.5 0.12 54%
kiwifruit 342.3 0.61 55%
chard 86.8 0.19 51%
turnips 80.8 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) 15 100
carbs (g) 0 75
energy (calories) 1450

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 April 15 2019 while her least nutrient-dense day is April 09 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