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 zero carb.

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).

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
3.1
Zinc : Copper
7.9
Potassium : Sodium
1.4
Calcium : Magnesium
7.0
Iron : Copper
8.3
Calcium : Phosphorus
1.4

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
Vitamin D 34%
Iron 42%
Manganese 55%
Magnesium 63%
Folate 73%
Sodium 74%
Phosphorus 98%
Potassium 109%
Zinc 110%
Copper 114%
Panto Acid (B5) 123%
Niacin (B3) 129%
Thiamin (B1) 136%

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
turkey liver 6.2 1.89 47%
lamb lungs 4.0 0.95 58%
beef kidney 4.5 1.57 52%
beef tripe 4.0 1.03 55%
pork chops 3.3 1.74 54%
chicken breast 2.9 1.48 60%
veal 2.9 1.51 65%
ground beef (lean) 2.8 1.44 60%
lamb heart 2.5 1.61 48%
bison 2.6 1.71 53%
pork shoulder 2.4 1.62 56%
turkey heart 2.4 1.74 47%
leg ham 2.1 1.65 56%
lamb sweetbread 1.7 1.44 43%
lamb brains 1.8 1.54 27%
sirloin steak (lean) 2.0 1.77 57%
lamb (lean) 1.7 1.44 43%
beef heart 1.9 1.79 52%
beef roast 1.8 1.78 48%
ham 1.4 1.49 29%
roast ham 1.6 1.78 41%
veal loin 1.5 1.75 48%
turkey gizzard 1.3 1.55 57%
pork loin 1.5 1.93 41%
elk 1.4 1.93 44%
roast pork 1.4 1.99 41%
porterhouse steak (fat trimmed) 0.9 1.45 50%
pork ribs 1.4 2.16 39%
chuck steak 0.9 1.94 51%
pork (lean) 0.9 2.09 44%
chicken drumstick -0.1 1.49 47%
lamb chop 0.1 2.34 42%
lamb shank -0.3 1.96 48%
roast beef -0.1 2.19 38%
rotisserie chicken thigh -0.5 1.93 39%
top round steak -0.4 2.09 56%
beef rib eye steak -0.3 2.48 33%
ground turkey -0.2 2.58 30%
turkey -0.7 2.21 28%
sirloin steak -0.6 2.43 36%
beef brisket -0.6 2.44 37%
beef loin, top loin -0.6 2.50 34%
ground beef -0.7 2.48 30%
flank, steak -0.7 2.63 33%
beef tenderloin steak -0.8 2.62 32%
lamb leg -0.8 2.58 31%
beef rib, eye -0.8 2.65 32%
ground beef, 75/25 -0.8 2.77 31%
ground beef 70/30 -0.9 2.70 30%
beef rib, small end -0.9 2.78 31%
ground beef, 80/20 -1.0 2.70 31%
beef tenderloin steak -1.0 2.73 31%
headcheese -2.0 1.57 20%
chicken -1.5 2.19 36%
beef loin -1.2 2.78 30%
ground beef 70/30 -1.3 2.77 30%
beef brisket -1.3 2.80 33%
beef shortribs -1.2 2.95 33%
t-bone steak -1.3 2.94 26%
beef brisket, flat half -1.3 2.89 32%
beef brisket, flat half -1.5 2.98 31%
goat cheese -2.4 2.64 21%
pork ribs -1.6 3.61 18%
sweetbread -2.0 3.18 12%
duck -2.1 3.37 18%
lamb rib -2.0 3.61 19%
lamb -3.2 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 5.4 0.83 71%
halibut 5.1 1.11 66%
sturgeon 5.0 1.35 49%
lobster 4.5 0.89 71%
crayfish 4.4 0.82 67%
salmon 4.7 1.56 52%
pollock 3.7 1.11 69%
rockfish 3.4 1.09 66%
trout 3.8 1.68 45%
flounder 3.0 0.86 57%
cod 4.3 2.90 71%
haddock 2.6 1.16 71%
anchovy 3.3 2.10 44%
perch 1.8 0.96 62%
tuna 2.5 1.84 52%
white fish 1.7 1.08 70%
whiting 1.7 1.16 66%
sardine 2.4 2.08 38%
herring 0.6 2.17 36%
mackerel 0.9 3.05 14%
orange roughy -1.2 1.05 70%

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) 85 175
fat (g) 20 95
carbs (g) 0 90
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 March 13 2019 while her least nutrient-dense day is March 09 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)
potassium coffee 46
WTF? Burger buns 636
chicken liver pate michelle 62
Pork Roast, Loin, Fresh, No Visible Fat Eaten 182
Broccoli, Raw 17
Leeks, Raw 16
WTF? Chocolate Brownies 284
De Winkel, All natural yoghurt, plain unsweetended 12
Hot Cross Bun 428
Butter, Salted 203
Coffee, Prepared From Grounds 5
Almond Milk, Plain, Original, Unsweetened 72

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes