Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 with a low insulin load diet and being paleo.

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 her 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
7.5
Zinc : Copper
7.9
Potassium : Sodium
Calcium : Magnesium
4.4
Iron : Copper
12.0
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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: asthma, depression, fatigue, hypothyroidism, low testosterone, adhd.

nutrient % DRI prioritize
Sodium 0%
Vitamin D 25%
Manganese 34%
Iron 54%
Potassium 63%
Magnesium 69%
Phosphorus 92%
Niacin (B3) 98%
Panto Acid (B5) 98%
Zinc 99%
Copper 102%
Calcium 113%
Folate 113%
Cystine 212%
Vitamin B-12 179%
Vitamin B-6 163%
Riboflavin (B2) 235%
Thiamin (B1) 141%
Vitamin C 251%
Vitamin E 123%
Vitamin A 374%
Selenium 132%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
beef brains 69.0 1.51 22%
whole egg 438.2 1.43 30%
lamb brains 105.9 1.54 27%
sweetbread -346.2 3.18 12%
lamb liver 2085.0 1.68 48%
egg yolk -241.2 2.75 18%
pork stomach, cooked -129.1 1.57 32%
lamb (lean) 851.4 1.44 43%
veal liver 2381.7 1.92 55%
turkey liver 1373.2 1.89 47%
beef tripe -195.1 0.94 38%
lamb kidney 1215.8 1.12 52%
pork loin 582.9 1.93 41%
beef liver 2263.1 1.75 60%
ground beef, 80/20 -1.0 2.70 31%
chicken liver 1149.9 1.72 50%
beef rib eye steak -96.9 2.48 33%
ground turkey -286.3 2.58 30%
pork ribs 346.3 2.16 39%
pork ribs -863.6 3.61 18%
pork liver 1966.5 1.65 59%
ground beef -423.9 2.48 30%
lamb leg -342.6 2.58 31%
t-bone steak -618.2 2.94 26%
roast pork 234.5 1.99 41%
beef kidney 1048.0 1.57 52%
rotisserie chicken thigh w. skin -597.1 2.26 31%
beef loin -410.5 2.78 30%
pork chops 1295.5 1.74 54%
lamb sweetbread 5.0 1.44 43%
beef tenderloin steak -295.3 2.62 32%
beef rib, eye -301.0 2.65 32%
beef tenderloin steak -359.1 2.73 31%
lamb heart 561.0 1.61 48%
roast beef -45.2 2.19 38%
rotisserie chicken back -642.2 2.12 32%
beef rib, small end -343.0 2.78 31%
flank, steak -297.8 2.63 33%
beef loin, top loin -221.1 2.50 34%
lamb rib -1010.1 3.61 19%
ground beef 70/30 -486.2 2.70 30%
turkey 965.7 1.89 50%
ground beef 70/30 -549.9 2.77 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3134.0 1.43 47%
mackerel 87.7 3.05 14%
caviar 380.7 2.64 33%
sardine 269.8 2.08 38%
salmon 1261.6 1.56 52%
herring 72.1 2.17 36%
mollusks conch 1041.2 1.30 54%
trout 420.4 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 43.5 0.17 7%
olives -12.1 1.45 3%
alfalfa 68.6 0.23 19%
escarole 177.6 0.19 24%
chicory greens 82.8 0.23 23%
avocado -864.2 1.60 8%
blackberries 86.9 0.43 27%
coriander 13.6 0.23 30%
raspberries -2.3 0.52 30%
banana pepper 251.0 0.27 36%
beet greens 96.8 0.22 35%
eggplant 18.9 0.25 35%
collards 259.6 0.33 37%
mustard greens 165.8 0.27 36%
jalapeno peppers 157.6 0.27 37%
sunflower seeds 1200.5 5.46 15%
red peppers 316.8 0.31 40%
sauerkraut 55.4 0.19 39%
zucchini 152.0 0.17 40%
pickles 34.9 0.12 40%
cucumber 34.9 0.12 40%
chayote 79.7 0.24 41%
turnip greens 439.7 0.29 44%
spinach 702.0 0.23 49%
radishes 43.0 0.16 43%
summer squash 117.2 0.19 45%
edamame 331.3 1.21 41%
arugula 22.2 0.25 45%
coconut meat -1433.5 3.54 10%
parsley 226.5 0.36 48%
asparagus 303.0 0.22 50%
celery 115.6 0.18 50%
brussel sprouts 240.9 0.42 50%
artichokes 251.9 0.47 49%
okra 157.7 0.22 50%
lettuce 54.2 0.15 50%
cauliflower 160.0 0.25 50%
chives 9.6 0.30 48%
broccoli 226.7 0.35 50%
flax seed -439.1 5.34 12%
strawberries -18.1 0.32 49%
chard 84.8 0.19 51%
brazil nuts 44.2 6.59 9%
coconut milk -2819.5 2.30 9%
turnips 7.0 0.21 51%
chinese cabbage 245.2 0.12 54%
soybeans (sprouted) 225.5 0.81 49%
portabella mushrooms 429.3 0.29 55%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 85 200
fat (g) 25 105
carbs (g) 0 65
energy (calories) 1550

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 11 2019 while her least nutrient-dense day is January 13 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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