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
1.4
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.

nutrient % DRI prioritize
Sodium 37%
Folate 41%
Manganese 49%
Potassium 75%
Calcium 78%
Vitamin A 78%
Phosphorus 80%
Iron 83%
Vitamin E 83%
Vitamin K1 86%
Magnesium 108%
Valine 166%
Vitamin C 174%

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 821.7 1.65 59%
beef liver 715.0 1.75 60%
veal liver 731.7 1.92 55%
lamb liver 514.6 1.68 48%
lamb kidney 301.2 1.12 52%
chicken liver 461.7 1.72 50%
beef tripe 238.3 1.03 55%
lamb lungs 89.5 0.95 58%
lean pastrami 79.8 0.95 73%
turkey liver 302.5 1.89 47%
beef kidney 196.5 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 990.2 1.43 47%
mussel 365.2 0.86 63%
crab 249.3 0.83 71%
mollusks conch 362.3 1.30 54%
crayfish 161.4 0.82 67%
clam 324.4 1.42 73%
halibut 231.3 1.11 66%
octopus 368.9 1.64 71%
lobster 105.9 0.89 71%
rockfish 166.1 1.09 66%
orange roughy 123.1 1.05 70%
flounder 51.2 0.86 57%
oysters 82.5 1.02 59%
molluscs -42.2 0.69 77%
perch 27.0 0.96 62%
whiting 82.0 1.16 66%
pollock 59.2 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 620.0 0.23 49%
turnip greens 625.9 0.29 44%
amaranth leaves 376.2 0.21 86%
collards 405.3 0.33 37%
kale 343.3 0.28 60%
pumpkin 283.7 0.20 76%
winter squash 319.4 0.40 69%
parsley 293.7 0.36 48%
onions 256.3 0.32 65%
broccoli 256.8 0.35 50%
butternut squash 287.5 0.45 75%
escarole 184.3 0.19 24%
celery 141.6 0.18 50%
cauliflower 154.5 0.25 50%
peas 195.0 0.42 65%
lemongrass 356.1 0.99 93%
sauerkraut 106.1 0.19 39%
zucchini 92.2 0.17 40%
chard 93.3 0.19 51%
mulberries 162.9 0.43 74%
watercress 63.9 0.11 65%
carrots 150.4 0.41 64%
summer squash 80.7 0.19 45%
cantaloupe 122.5 0.34 70%
beet greens 85.3 0.22 35%
lettuce 62.1 0.15 50%
radicchio 77.0 0.23 68%
rhubarb 70.0 0.21 55%
cucumber 42.3 0.12 40%
radishes 48.7 0.16 43%
blackberries 125.1 0.43 27%
turnips 57.4 0.21 51%
endive 38.4 0.17 7%
celeriac 96.0 0.42 72%
strawberries 61.3 0.32 49%
alfalfa 34.1 0.23 19%
kiwifruit 150.4 0.61 55%
arugula 28.7 0.25 45%
boysenberries 103.2 0.50 54%
chayote 27.1 0.24 41%
beets 68.5 0.43 70%
limes 20.7 0.30 70%
chives 11.0 0.30 48%
turnips -12.8 0.22 61%
gooseberries 28.6 0.44 52%
raspberries 55.1 0.52 30%
carambola -16.1 0.31 56%
grapefruit -31.3 0.30 83%
apricots 8.6 0.48 71%
honeydew melon -46.6 0.36 66%
peaches -37.8 0.39 70%
apricots -17.1 0.48 86%
cherries -16.2 0.50 61%
watermelon -77.8 0.30 60%
cranberries -39.4 0.46 65%
quince -9.7 0.57 86%
grapefruit -85.3 0.33 85%
nectarines -58.5 0.44 72%
grapefruit juice -54.0 0.46 95%
-40.6 0.53 74%
mango -25.2 0.60 63%
oranges -90.5 0.46 77%
pears -115.9 0.42 64%
blueberries -80.2 0.57 56%
pineapple -106.3 0.50 76%
litchis -57.8 0.66 87%
pineapple juice, unsweetened -107.2 0.53 74%
ginger -27.3 0.80 81%
pomegrannets -32.2 0.83 68%
plums -146.1 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) 65 175
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