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
1.1
Zinc : Copper
17.8
Potassium : Sodium
1.9
Calcium : Magnesium
1.8
Iron : Copper
11.9
Calcium : Phosphorus
0.9

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 52%
Manganese 53%
Folate 57%
Phosphorus 99%
Calcium 103%
Vitamin K1 104%
Potassium 105%
Vitamin E 117%
Iron 130%
Magnesium 156%
Vitamin A 207%
Omega-3 227%
Valine 243%

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 674.8 1.92 55%
beef liver 614.6 1.75 60%
pork liver 553.4 1.65 59%
lamb liver 428.2 1.68 48%
beef tripe 171.4 1.03 55%
chicken liver 324.1 1.72 50%
turkey liver 324.2 1.89 47%
lamb kidney 122.7 1.12 52%
chicken breast 203.5 1.48 60%
lean pastrami 38.1 0.95 73%
lamb lungs 34.9 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1145.2 1.43 47%
crab 294.5 0.83 71%
mollusks conch 403.1 1.30 54%
halibut 336.1 1.11 66%
mussel 211.9 0.86 63%
rockfish 253.8 1.09 66%
crayfish 180.1 0.82 67%
clam 310.6 1.42 73%
lobster 175.2 0.89 71%
flounder 113.4 0.86 57%
orange roughy 145.4 1.05 70%
salmon 262.2 1.56 52%
whiting 125.6 1.16 66%
perch 53.7 0.96 62%
pollock 90.4 1.11 69%
molluscs -15.6 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 522.9 0.23 49%
turnip greens 503.5 0.29 44%
collards 337.4 0.33 37%
kale 275.9 0.28 60%
amaranth leaves 257.3 0.21 86%
winter squash 302.9 0.40 69%
pumpkin 250.9 0.20 76%
butternut squash 268.0 0.45 75%
broccoli 214.9 0.35 50%
onions 202.0 0.32 65%
escarole 165.5 0.19 24%
parsley 203.2 0.36 48%
celery 128.2 0.18 50%
carrots 165.0 0.41 64%
cauliflower 113.2 0.25 50%
watercress 53.4 0.11 65%
zucchini 69.6 0.17 40%
chard 70.1 0.19 51%
cantaloupe 103.2 0.34 70%
rhubarb 69.5 0.21 55%
radicchio 71.5 0.23 68%
lettuce 50.2 0.15 50%
summer squash 54.6 0.19 45%
blackberries 110.7 0.43 27%
beet greens 63.1 0.22 35%
cucumber 36.0 0.12 40%
sauerkraut 49.0 0.19 39%
peas 104.8 0.42 65%
radishes 34.4 0.16 43%
endive 32.9 0.17 7%
celeriac 88.0 0.42 72%
boysenberries 101.0 0.50 54%
lemongrass 212.5 0.99 93%
chayote 29.5 0.24 41%
alfalfa 22.9 0.23 19%
turnips 17.2 0.21 51%
arugula 22.8 0.25 45%
beets 63.7 0.43 70%
mulberries 55.2 0.43 74%
chives 8.1 0.30 48%
turnips -16.3 0.22 61%
limes -3.2 0.30 70%
kiwifruit 74.0 0.61 55%
strawberries 0.4 0.32 49%
gooseberries 24.1 0.44 52%
raspberries 42.3 0.52 30%
carambola -26.1 0.31 56%
apricots 12.2 0.48 71%
peaches -18.1 0.39 70%
cherries -0.8 0.50 61%
honeydew melon -38.3 0.36 66%
apricots -10.6 0.48 86%
grapefruit -61.0 0.30 83%
cranberries -26.8 0.46 65%
watermelon -69.3 0.30 60%
nectarines -35.6 0.44 72%
quince -9.8 0.57 86%
mango -12.5 0.60 63%
grapefruit juice -62.4 0.46 95%
grapefruit -97.8 0.33 85%
pears -85.4 0.42 64%
pineapple juice, unsweetened -64.5 0.53 74%
-64.5 0.53 74%
apricot nectar -62.7 0.56 94%
pomegrannets 1.5 0.83 68%
blueberries -65.3 0.57 56%
oranges -102.2 0.46 77%
ginger -20.4 0.80 81%
plums -114.9 0.46 66%

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 22 2019 while her least nutrient-dense day is June 17 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