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
4.4
Zinc : Copper
16.1
Potassium : Sodium
1.2
Calcium : Magnesium
1.5
Iron : Copper
11.1
Calcium : Phosphorus
0.6

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 20%
Vitamin E 29%
Iron 34%
Calcium 53%
Vitamin A 59%
Vitamin C 66%
Copper 70%
Sodium 73%
Vitamin K1 80%
Phosphorus 81%
Folate 84%
Omega-3 86%
Potassium 98%

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 303.8 3.18 12%
beef brains 161.8 1.51 22%
lamb brains 168.9 1.54 27%
headcheese -137.0 1.57 20%
lamb liver 812.6 1.68 48%
liver sausage -76.6 3.31 13%
liverwurst 16.4 3.26 16%
cream cheese -104.0 3.50 11%
ham -26.0 1.49 29%
liver pate -96.5 3.19 16%
goat cheese -118.1 2.64 21%
feta cheese -95.4 2.64 22%
camembert -97.0 3.00 21%
greek yogurt -2.0 0.97 37%
turkey -65.6 2.21 28%
frankfurter -300.4 2.90 17%
brie -112.7 3.34 19%
pork sausage -121.7 3.25 20%
whole egg -264.3 1.43 30%
veal liver 716.7 1.92 55%
meatballs -341.0 2.86 19%
turkey liver 404.8 1.89 47%
blue cheese -120.5 3.53 21%
salami -169.7 3.78 18%
beef sausage -283.8 3.32 18%
ground beef, 80/20 -2.1 2.70 31%
beef tripe -163.6 0.94 38%
Poultry salad sandwich spread -84.2 2.00 33%
muenster cheese -144.1 3.68 21%
sandwich spread, pork -115.9 2.35 30%
monterey cheese -140.0 3.73 21%
pork stomach, cooked -231.6 1.57 32%
knackwurst -461.9 3.07 16%
scrapple, pork -58.8 2.13 34%
sour cream -832.5 1.98 13%
sour cream (light) -512.5 1.36 26%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1215.7 1.43 47%
mackerel 47.1 3.05 14%
sardine 209.3 2.08 38%
mollusks conch 506.9 1.30 54%
caviar 58.8 2.64 33%
herring 34.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 36.9 0.17 7%
olives -2.3 1.45 3%
avocado 159.2 1.60 8%
sunflower seeds 1251.5 5.46 15%
alfalfa 27.4 0.23 19%
escarole 183.2 0.19 24%
chicory greens 75.5 0.23 23%
blackberries 144.6 0.43 27%
edamame 739.2 1.21 41%
collards 366.3 0.33 37%
almond butter 918.7 6.14 16%
coriander 11.5 0.23 30%
turnip greens 500.3 0.29 44%
walnuts 756.4 6.19 13%
raspberries 50.5 0.52 30%
banana pepper 192.8 0.27 36%
mustard greens 168.4 0.27 36%
red peppers 310.7 0.31 40%
beet greens 84.5 0.22 35%
almonds 712.5 6.07 15%
jalapeno peppers 160.7 0.27 37%
spinach 541.2 0.23 49%
eggplant 53.0 0.25 35%
corn bran -338.8 2.24 12%
sauerkraut 94.4 0.19 39%
zucchini 144.1 0.17 40%
pickles 52.5 0.12 40%
cucumber 52.5 0.12 40%
chayote 77.8 0.24 41%
brussel sprouts 407.4 0.42 50%
radishes 57.9 0.16 43%
summer squash 136.4 0.19 45%
wheat bran 344.6 2.16 38%
tofu -91.0 0.83 34%
parsley 253.8 0.36 48%
broccoli 250.2 0.35 50%
asparagus 194.7 0.22 50%
artichokes 233.7 0.47 49%
arugula 24.3 0.25 45%
coconut meat -469.0 3.54 10%
celery 150.4 0.18 50%
hazelnuts 134.4 6.29 10%
cauliflower 149.4 0.25 50%
strawberries 112.6 0.32 49%
okra 91.4 0.22 50%
lettuce 50.9 0.15 50%
chinese cabbage 190.9 0.12 54%
chard 86.8 0.19 51%
kiwifruit 306.4 0.61 55%
chives 9.9 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 June 23 2019 while her least nutrient-dense day is June 15 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