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%
Omega-3 113%
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 319.5 1.51 22%
lamb brains 331.1 1.54 27%
whole egg 503.2 1.43 30%
lamb liver 2370.9 1.68 48%
sweetbread -301.9 3.18 12%
egg yolk -109.0 2.75 18%
turkey 2138.3 1.89 50%
pork stomach, cooked -149.4 1.57 32%
veal liver 2362.9 1.92 55%
turkey liver 1389.6 1.89 47%
lamb (lean) 713.9 1.44 43%
lamb kidney 1369.9 1.12 52%
beef tripe -208.1 0.94 38%
beef liver 2241.1 1.75 60%
pork loin 539.7 1.93 41%
ground beef, 80/20 -1.1 2.70 31%
ground turkey -207.1 2.58 30%
chicken liver 1137.0 1.72 50%
beef kidney 1200.4 1.57 52%
pork liver 1970.4 1.65 59%
beef rib eye steak -135.9 2.48 33%
pork ribs -868.5 3.61 18%
pork ribs 295.9 2.16 39%
ground beef -468.7 2.48 30%
lamb heart 672.5 1.61 48%
roast pork 227.4 1.99 41%
t-bone steak -645.3 2.94 26%
lamb sweetbread 54.0 1.44 43%
lamb leg -389.0 2.58 31%
rotisserie chicken thigh w. skin -643.9 2.26 31%
beef loin -460.6 2.78 30%
roast beef -70.3 2.19 38%
beef tenderloin steak -342.5 2.62 32%
pork chops 1230.3 1.74 54%
beef rib, eye -348.6 2.65 32%
beef tenderloin steak -408.4 2.73 31%
flank, steak -345.2 2.63 33%
beef loin, top loin -266.1 2.50 34%
beef rib, small end -393.2 2.78 31%
ground beef 70/30 -578.6 2.77 30%
rotisserie chicken back -726.9 2.12 32%
ground beef 70/30 -534.9 2.70 30%
lamb rib -1075.8 3.61 19%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3828.9 1.43 47%
mackerel 189.7 3.05 14%
salmon 1745.4 1.56 52%
sardine 640.6 2.08 38%
caviar 537.2 2.64 33%
herring 143.3 2.17 36%
trout 649.9 1.68 45%
mollusks conch 1090.9 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 42.7 0.17 7%
olives -13.0 1.45 3%
alfalfa 66.7 0.23 19%
escarole 173.4 0.19 24%
chicory greens 81.5 0.23 23%
avocado -804.1 1.60 8%
blackberries 75.0 0.43 27%
coriander 13.4 0.23 30%
raspberries -14.5 0.52 30%
banana pepper 244.2 0.27 36%
beet greens 95.2 0.22 35%
eggplant 14.8 0.25 35%
mustard greens 162.4 0.27 36%
collards 246.4 0.33 37%
jalapeno peppers 149.9 0.27 37%
red peppers 308.1 0.31 40%
sauerkraut 50.4 0.19 39%
zucchini 194.1 0.17 40%
sunflower seeds 1041.8 5.46 15%
pickles 30.7 0.12 40%
cucumber 30.7 0.12 40%
chayote 72.2 0.24 41%
turnip greens 428.8 0.29 44%
edamame 612.7 1.21 41%
spinach 692.4 0.23 49%
radishes 39.4 0.16 43%
summer squash 145.1 0.19 45%
arugula 21.6 0.25 45%
coconut meat -1495.8 3.54 10%
parsley 221.6 0.36 48%
asparagus 298.3 0.22 50%
celery 109.8 0.18 50%
okra 153.8 0.22 50%
brussel sprouts 226.3 0.42 50%
artichokes 235.8 0.47 49%
lettuce 53.0 0.15 50%
cauliflower 163.6 0.25 50%
chives 9.4 0.30 48%
broccoli 220.7 0.35 50%
strawberries -28.7 0.32 49%
chard 83.2 0.19 51%
turnips 0.4 0.21 51%
chinese cabbage 240.4 0.12 54%
portabella mushrooms 420.9 0.29 55%
soybeans (sprouted) 205.4 0.81 49%
flax seed -627.2 5.34 12%
coconut milk -2945.9 2.30 9%

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