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%
Iron 54%
Manganese 58%
Potassium 63%
Magnesium 69%
Calcium 73%
Zinc 80%
Vitamin E 82%
Copper 90%
Folate 91%
Phosphorus 92%
Niacin (B3) 98%
Omega-3 113%
Cystine 214%
Vitamin K 466%
Vitamin B12 179%
Vitamin B6 150%
Vitamin B5 (Pantothenic acid) 98%
Vitamin B2 (Riboflavin) 214%
Vitamin B1 (Thiamin) 141%
Vitamin C 100%
Vitamin A 488%
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 301.1 1.51 22%
lamb brains 331.1 1.54 27%
whole egg 454.0 1.43 30%
sweetbread -301.9 3.18 12%
lamb liver 2370.9 1.68 48%
egg yolk -198.4 2.75 18%
pork stomach, cooked -168.3 1.57 32%
veal liver 2341.6 1.92 55%
turkey liver 1375.4 1.89 47%
beef tripe -219.5 0.94 38%
lamb kidney 1369.9 1.12 52%
lamb (lean) 628.2 1.44 43%
ground beef, 80/20 -1.3 2.70 31%
beef liver 2222.4 1.75 60%
pork loin 479.8 1.93 41%
ground turkey -239.2 2.58 30%
chicken liver 1126.3 1.72 50%
beef kidney 1200.4 1.57 52%
pork liver 1970.4 1.65 59%
beef rib eye steak -166.3 2.48 33%
pork ribs -913.6 3.61 18%
pork ribs 257.1 2.16 39%
lamb heart 672.5 1.61 48%
ground beef -498.1 2.48 30%
turkey 1124.3 1.89 50%
lamb sweetbread 54.0 1.44 43%
roast pork 202.6 1.99 41%
t-bone steak -680.6 2.94 26%
lamb leg -418.9 2.58 31%
rotisserie chicken thigh w. skin -675.5 2.26 31%
beef loin -493.8 2.78 30%
beef tenderloin steak -373.7 2.62 32%
roast beef -97.1 2.19 38%
beef rib, eye -380.1 2.65 32%
beef tenderloin steak -440.9 2.73 31%
flank, steak -376.3 2.63 33%
beef loin, top loin -295.8 2.50 34%
beef rib, small end -426.3 2.78 31%
pork chops 1182.7 1.74 54%
ground beef 70/30 -611.1 2.77 30%
ground beef 70/30 -566.7 2.70 30%
prok ears -809.1 1.66 35%
lamb rib -1118.1 3.61 19%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3778.1 1.43 47%
mackerel 182.7 3.05 14%
salmon 1709.8 1.56 52%
sardine 614.4 2.08 38%
caviar 525.8 2.64 33%
herring 138.1 2.17 36%
trout 633.1 1.68 45%
mollusks conch 1068.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 49.7 0.17 7%
olives -13.5 1.45 3%
alfalfa 70.7 0.23 19%
escarole 212.1 0.19 24%
chicory greens 93.3 0.23 23%
avocado -832.5 1.60 8%
blackberries 78.2 0.43 27%
coriander 15.1 0.23 30%
raspberries -18.9 0.52 30%
beet greens 110.3 0.22 35%
banana pepper 244.5 0.27 36%
collards 367.6 0.33 37%
eggplant 13.2 0.25 35%
mustard greens 193.2 0.27 36%
jalapeno peppers 152.2 0.27 37%
red peppers 305.1 0.31 40%
sauerkraut 54.1 0.19 39%
zucchini 193.3 0.17 40%
pickles 40.2 0.12 40%
cucumber 40.2 0.12 40%
turnip greens 528.2 0.29 44%
sunflower seeds 936.2 5.46 15%
chayote 70.2 0.24 41%
spinach 780.3 0.23 49%
edamame 603.8 1.21 41%
radishes 37.6 0.16 43%
summer squash 143.2 0.19 45%
arugula 26.6 0.25 45%
parsley 266.8 0.36 48%
coconut meat -1537.9 3.54 10%
asparagus 317.4 0.22 50%
brussel sprouts 354.7 0.42 50%
celery 130.8 0.18 50%
okra 165.7 0.22 50%
lettuce 64.3 0.15 50%
artichokes 235.3 0.47 49%
broccoli 266.5 0.35 50%
cauliflower 167.3 0.25 50%
chives 11.3 0.30 48%
chard 98.1 0.19 51%
strawberries -34.4 0.32 49%
chinese cabbage 264.9 0.12 54%
turnips -3.9 0.21 51%
soybeans (sprouted) 227.9 0.81 49%
portabella mushrooms 415.3 0.29 55%
coconut milk -3031.1 2.30 9%
flax seed -750.6 5.34 12%

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 95
carbs (g) 0 65
energy (calories) 1450

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