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
1.5
Zinc : Copper
12.5
Potassium : Sodium
1.9
Calcium : Magnesium
1.6
Iron : Copper
27.5
Calcium : Phosphorus
0.7

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 46%
Manganese 50%
Folate 63%
Calcium 75%
Copper 81%
Vitamin E 88%
Phosphorus 91%
Potassium 96%
Iron 98%
Zinc 124%
Magnesium 129%
Omega-3 186%
Valine 192%

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 696.1 1.92 55%
beef liver 633.3 1.75 60%
lamb liver 428.2 1.68 48%
pork liver 370.9 1.65 59%
beef tripe 183.6 1.03 55%
lamb kidney 190.5 1.12 52%
chicken liver 260.6 1.72 50%
chicken breast 197.8 1.48 60%
lamb lungs 47.9 0.95 58%
lamb (lean) 162.1 1.44 43%
lean pastrami 43.4 0.95 73%
lamb heart 195.1 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1205.3 1.43 47%
crab 539.1 0.83 71%
lobster 461.4 0.89 71%
mollusks conch 531.5 1.30 54%
crayfish 310.7 0.82 67%
halibut 352.4 1.11 66%
mussel 245.3 0.86 63%
rockfish 275.0 1.09 66%
clam 337.8 1.42 73%
salmon 296.5 1.56 52%
flounder 124.6 0.86 57%
orange roughy 162.0 1.05 70%
octopus 284.0 1.64 71%
oysters 101.3 1.02 59%
whiting 134.4 1.16 66%
welk 500.3 2.75 82%
pollock 101.0 1.11 69%
perch 58.6 0.96 62%
molluscs -8.4 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 410.5 0.23 49%
turnip greens 349.0 0.29 44%
amaranth leaves 237.5 0.21 86%
pumpkin 193.3 0.20 76%
kale 159.4 0.28 60%
broccoli 153.7 0.35 50%
escarole 107.6 0.19 24%
winter squash 156.0 0.40 69%
celery 101.9 0.18 50%
cauliflower 117.0 0.25 50%
onions 132.0 0.32 65%
blackberries 145.4 0.43 27%
parsley 127.4 0.36 48%
butternut squash 147.9 0.45 75%
zucchini 79.3 0.17 40%
summer squash 78.5 0.19 45%
sauerkraut 69.6 0.19 39%
lemongrass 252.3 0.99 93%
radicchio 73.3 0.23 68%
collards 98.0 0.33 37%
watercress 40.4 0.11 65%
rhubarb 58.9 0.21 55%
radishes 46.3 0.16 43%
chard 54.2 0.19 51%
chayote 64.9 0.24 41%
boysenberries 120.4 0.50 54%
cucumber 31.1 0.12 40%
peas 94.1 0.42 65%
beet greens 45.8 0.22 35%
lettuce 28.4 0.15 50%
turnips 39.5 0.21 51%
celeriac 88.0 0.42 72%
endive 22.5 0.17 7%
beets 78.4 0.43 70%
alfalfa 30.9 0.23 19%
mulberries 73.1 0.43 74%
carrots 63.8 0.41 64%
arugula 14.3 0.25 45%
kiwifruit 98.7 0.61 55%
turnips 6.0 0.22 61%
strawberries 18.1 0.32 49%
cantaloupe 21.0 0.34 70%
limes 10.9 0.30 70%
raspberries 63.2 0.52 30%
carambola 12.9 0.31 56%
chives 5.1 0.30 48%
gooseberries 33.0 0.44 52%
peaches -1.6 0.39 70%
apricots 5.4 0.48 71%
honeydew melon -28.6 0.36 66%
cherries -0.3 0.50 61%
nectarines -13.6 0.44 72%
quince 13.3 0.57 86%
cranberries -14.4 0.46 65%
grapefruit -55.7 0.30 83%
apricots -17.6 0.48 86%
grapefruit juice -27.9 0.46 95%
poi 123.5 1.12 97%
watermelon -69.2 0.30 60%
pineapple juice, unsweetened -17.6 0.53 74%
-17.6 0.53 74%
mango -2.5 0.60 63%
grapefruit -66.8 0.33 85%
pomegrannets 31.1 0.83 68%
pears -71.9 0.42 64%
litchis -26.0 0.66 87%

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 22 2019 while her least nutrient-dense day is May 20 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