Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Michelle 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 and being autoimmune.

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 Michelle’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Michelle 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
1.3
Zinc : Copper
17.8
Potassium : Sodium
2.0
Calcium : Magnesium
1.7
Iron : Copper
10.0
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Michelle’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 40%
Manganese 45%
Folate 50%
Calcium 78%
Phosphorus 86%
Potassium 88%
Vitamin E 94%
Vitamin K1 97%
Iron 105%
Magnesium 126%
Vitamin A 136%
Omega-3 190%
Valine 217%

optimal foods for you

The foods listed below will provide Michelle with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
veal liver 697.3 1.92 55%
beef liver 624.7 1.75 60%
pork liver 602.9 1.65 59%
lamb liver 450.1 1.68 48%
beef tripe 201.6 1.03 55%
chicken liver 332.9 1.72 50%
turkey liver 362.1 1.89 47%
lamb kidney 119.2 1.12 52%
chicken breast 184.7 1.48 60%
lean pastrami 36.3 0.95 73%
lamb lungs 33.4 0.95 58%
beef kidney 142.2 1.57 52%
beef heart 172.4 1.79 52%
lamb sweetbread 103.2 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1213.6 1.43 47%
mollusks conch 446.0 1.30 54%
crab 270.7 0.83 71%
halibut 225.8 1.11 66%
mussel 164.3 0.86 63%
crayfish 156.6 0.82 67%
lobster 165.4 0.89 71%
rockfish 171.2 1.09 66%
orange roughy 157.9 1.05 70%
flounder 113.2 0.86 57%
salmon 229.1 1.56 52%
clam 186.9 1.42 73%
whiting 94.9 1.16 66%
perch 52.9 0.96 62%
pollock 63.7 1.11 69%
molluscs -25.8 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 435.0 0.23 49%
turnip greens 431.1 0.29 44%
collards 316.9 0.33 37%
kale 215.3 0.28 60%
amaranth leaves 187.3 0.21 86%
winter squash 197.2 0.40 69%
pumpkin 148.5 0.20 76%
broccoli 170.0 0.35 50%
parsley 157.9 0.36 48%
escarole 126.8 0.19 24%
onions 145.6 0.32 65%
butternut squash 169.0 0.45 75%
celery 75.5 0.18 50%
watercress 43.7 0.11 65%
chard 55.1 0.19 51%
carrots 91.9 0.41 64%
cauliflower 57.4 0.25 50%
lettuce 38.9 0.15 50%
radicchio 52.2 0.23 68%
blackberries 89.1 0.43 27%
beet greens 48.0 0.22 35%
peas 80.1 0.42 65%
boysenberries 93.1 0.50 54%
endive 25.9 0.17 7%
zucchini 24.6 0.17 40%
rhubarb 20.8 0.21 55%
alfalfa 20.1 0.23 19%
cucumber -2.2 0.12 40%
radishes 1.8 0.16 43%
sauerkraut 7.9 0.19 39%
arugula 17.3 0.25 45%
summer squash 3.8 0.19 45%
cantaloupe 29.3 0.34 70%
chives 6.2 0.30 48%
chayote -16.0 0.24 41%
mulberries 17.5 0.43 74%
beets 16.7 0.43 70%
raspberries 33.0 0.52 30%
limes -11.4 0.30 70%
turnips -34.0 0.21 51%
celeriac 2.9 0.42 72%
lemongrass 110.8 0.99 93%
turnips -48.2 0.22 61%
strawberries -32.3 0.32 49%
apricots -2.3 0.48 71%
gooseberries -12.3 0.44 52%
carambola -46.3 0.31 56%
apricots -16.0 0.48 86%
cranberries -19.8 0.46 65%
cherries -17.8 0.50 61%
kiwifruit -10.5 0.61 55%
quince -27.1 0.57 86%
peaches -62.0 0.39 70%
mango -27.0 0.60 63%
poi 68.1 1.12 97%
watermelon -89.2 0.30 60%
grapefruit -98.1 0.30 83%
nectarines -75.8 0.44 72%
apricot nectar -53.0 0.56 94%
blueberries -55.3 0.57 56%
pomegrannets -9.4 0.83 68%
pineapple juice, unsweetened -70.6 0.53 74%
-70.6 0.53 74%
pears -93.1 0.42 64%

macronutrients

The macronutrient split of Michelle’s diet is shown in the chart below.

macro targets

While Michelle’s 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) 65 170
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1300

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 Michelle’s food log based on the harder to find 50% of the essential nutrients. Michelle’s most nutrient dense day is May 28 2019 while her least nutrient-dense day is September 03 2019.

best and worst days

Michelle’s food diary for the best and worst days are shown below for comparison. Michelle 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