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).

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
1.4
Zinc : Copper
17.3
Potassium : Sodium
1.9
Calcium : Magnesium
2.0
Iron : Copper
7.8
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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, fatigue, inflammation.

nutrient % DRI prioritize
Folate 33%
Calcium 50%
Vitamin E 55%
Sodium 56%
Vitamin K1 57%
Vitamin C 69%
Potassium 75%
Phosphorus 80%
Manganese 81%
Iron 83%
Vitamin A 102%
Magnesium 108%
Valine 166%
Omega-3 214%
Cystine 280%
Vitamin B3 (Niacin) 295%
Vitamin D 284%
Selenium 196%
Copper 212%
Zinc 412%

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
pork liver 1636.3 1.65 59%
beef liver 1657.8 1.75 60%
lamb liver 1547.9 1.68 48%
veal liver 1696.9 1.92 55%
lamb kidney 1019.1 1.12 52%
lamb (lean) 1125.8 1.44 43%
pork chops 978.5 1.74 54%
chicken liver 881.8 1.72 50%
beef kidney 691.3 1.57 52%
lean pastrami 275.2 0.95 73%
chicken breast 574.6 1.48 60%
turkey liver 801.8 1.89 47%
beef tripe 260.7 1.03 55%
lamb heart 610.5 1.61 48%
lamb lungs 177.0 0.95 58%
ground beef (lean) 411.7 1.44 60%
bison 528.0 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3317.1 1.43 47%
salmon 1772.0 1.56 52%
halibut 1426.7 1.11 66%
lobster 1217.3 0.89 71%
crab 1180.5 0.83 71%
mussel 1065.9 0.86 63%
rockfish 1149.4 1.09 66%
mollusks conch 997.3 1.30 54%
octopus 1199.2 1.64 71%
flounder 686.9 0.86 57%
crayfish 644.7 0.82 67%
clam 995.5 1.42 73%
pollock 513.0 1.11 69%
oysters 424.4 1.02 59%
whiting 499.9 1.16 66%
orange roughy 383.4 1.05 70%
tuna 810.7 1.84 52%
molluscs 81.1 0.69 77%
perch 235.4 0.96 62%
trout 652.1 1.68 45%
welk 1257.5 2.75 82%
scallop 164.7 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 819.9 0.23 49%
turnip greens 747.6 0.29 44%
amaranth leaves 529.0 0.21 86%
kale 384.4 0.28 60%
collards 381.6 0.33 37%
pumpkin 244.4 0.20 76%
parsley 337.7 0.36 48%
escarole 207.7 0.19 24%
onions 271.9 0.32 65%
zucchini 174.9 0.17 40%
broccoli 264.2 0.35 50%
summer squash 152.7 0.19 45%
celery 132.2 0.18 50%
cauliflower 163.6 0.25 50%
watercress 75.3 0.11 65%
winter squash 253.9 0.40 69%
chard 120.0 0.19 51%
sauerkraut 110.9 0.19 39%
lettuce 70.0 0.15 50%
beet greens 109.4 0.22 35%
radicchio 102.1 0.23 68%
radishes 55.3 0.16 43%
butternut squash 242.3 0.45 75%
cucumber 22.0 0.12 40%
endive 47.9 0.17 7%
rhubarb 67.0 0.21 55%
turnips 60.1 0.21 51%
carrots 176.2 0.41 64%
alfalfa 66.0 0.23 19%
peas 179.0 0.42 65%
chayote 48.2 0.24 41%
arugula 33.3 0.25 45%
blackberries 138.7 0.43 27%
mulberries 114.0 0.43 74%
chives 13.4 0.30 48%
celeriac 76.3 0.42 72%
cantaloupe 21.0 0.34 70%
turnips -55.6 0.22 61%
limes -15.5 0.30 70%
lemongrass 403.6 0.99 93%
carambola -27.6 0.31 56%
strawberries -31.7 0.32 49%
beets 32.1 0.43 70%
boysenberries 45.5 0.50 54%
raspberries 20.1 0.52 30%
gooseberries -50.9 0.44 52%
apricots -37.2 0.48 71%
apricots -69.6 0.48 86%
grapefruit -188.7 0.30 83%
watermelon -203.6 0.30 60%
cherries -97.6 0.50 61%
peaches -165.2 0.39 70%
honeydew melon -217.7 0.36 66%
quince -94.5 0.57 86%
kiwifruit -65.4 0.61 55%
grapefruit -260.8 0.33 85%
nectarines -205.1 0.44 72%
cranberries -195.5 0.46 65%
pears -260.7 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) 65 175
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