Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Bev 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.

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 Bev’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Bev 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
5.0
Zinc : Copper
13.6
Potassium : Sodium
1.4
Calcium : Magnesium
1.8
Iron : Copper
9.3
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Bev’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin E 58%
Sodium 60%
Iron 86%
Potassium 92%
Phosphorus 106%
Folate 112%
Omega-3 113%
Calcium 121%
Manganese 151%
Magnesium 181%

optimal foods for you

The foods listed below will provide Bev 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
lamb kidney 3.6 1.12 52%
chicken liver 3.5 1.72 50%
beef tripe 2.7 1.03 55%
lamb liver 2.7 1.68 48%
pork liver 2.3 1.65 59%
beef kidney 2.0 1.57 52%
beef brains 1.9 1.51 22%
lamb lungs 1.5 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
mussel 5.9 0.86 63%
oysters 4.5 1.02 59%
fish roe 3.6 1.43 47%
mollusks conch 3.1 1.30 54%
octopus 3.0 1.64 71%
crayfish 2.6 0.82 67%
crab 2.5 0.83 71%
anchovy 2.8 2.10 44%
caviar 2.7 2.64 33%
trout 2.1 1.68 45%
rockfish 1.6 1.09 66%
flounder 1.4 0.86 57%
whiting 1.6 1.16 66%
pollock 1.5 1.11 69%
lobster 1.3 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 9.7 0.23 49%
seaweed (laver) 9.7 0.35 80%
coriander 8.5 0.23 30%
endive 7.8 0.17 7%
amaranth leaves 7.8 0.21 86%
seaweed (wakame) 7.8 0.45 79%
chicory greens 7.6 0.23 23%
asparagus 7.1 0.22 50%
chard 7.0 0.19 51%
lettuce 6.9 0.15 50%
turnip greens 6.9 0.29 44%
arugula 6.9 0.25 45%
beet greens 6.9 0.22 35%
parsley 6.8 0.36 48%
escarole 6.7 0.19 24%
radicchio 6.4 0.23 68%
chinese cabbage 6.3 0.12 54%
chives 5.9 0.30 48%
zucchini 5.9 0.17 40%
mustard greens 5.9 0.27 36%
broccoli 5.8 0.35 50%
watercress 5.5 0.11 65%
onions 5.4 0.32 65%
lemongrass 5.6 0.99 93%
sauerkraut 4.8 0.19 39%
celery 4.8 0.18 50%
seaweed (kelp) 4.9 0.43 77%
jalapeno peppers 4.7 0.27 37%
summer squash 4.6 0.19 45%
kale 4.6 0.28 60%
pumpkin 4.6 0.20 76%
snap beans 4.4 0.15 58%
red peppers 4.2 0.31 40%
cauliflower 4.2 0.25 50%
edamame 4.5 1.21 41%
banana pepper 4.0 0.27 36%
spirulina 3.6 0.26 70%
okra 3.6 0.22 50%
butternut squash 3.6 0.45 75%
brussel sprouts 3.5 0.42 50%
wheat bran 4.3 2.16 38%
collards 3.3 0.33 37%
beets 3.3 0.43 70%
winter squash 3.3 0.40 69%
radishes 2.9 0.16 43%
peas 3.0 0.42 65%
artichokes 3.0 0.47 49%
yeast extract spread 3.6 1.85 59%
eggplant 2.8 0.25 35%
mung beans 2.7 0.19 74%
turnips 2.6 0.21 51%
blackberries 2.7 0.43 27%
red cabbage 2.6 0.29 55%
cabbage 2.5 0.23 55%
rhubarb 2.5 0.21 55%
mulberries 2.5 0.43 74%
alfalfa 2.4 0.23 19%
pickles 2.3 0.12 40%
cucumber 2.3 0.12 40%
leeks 2.5 0.61 83%
pinto beans 2.2 0.22 83%
white mushroom 2.1 0.22 65%
boysenberries 2.3 0.50 54%
carrots 1.9 0.41 64%
portabella mushrooms 1.7 0.29 55%
chayote 1.6 0.24 41%
strawberries 1.6 0.32 49%
coconut water 1.5 0.19 66%
jerusalem-artichokes 1.6 0.73 87%
kiwifruit 1.5 0.61 55%
celeriac 1.3 0.42 72%
raspberries 1.4 0.52 30%
lentils 1.6 1.16 64%
shiitake mushroom 1.2 0.39 58%
apricots 1.1 0.48 71%
cowpeas 1.4 1.16 69%

macronutrients

The macronutrient split of Bev’s diet is shown in the chart below.

macro targets

While Bev’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) 85 170
fat (g) 20 95
carbs (g) 0 90
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 Bev’s food log based on the harder to find 50% of the essential nutrients. Bev’s most nutrient dense day is February 16 2019 while her least nutrient-dense day is February 17 2019.

best and worst days

Bev’s food diary for the best and worst days are shown below for comparison. Bev 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)
Eggs, Cooked 68
Tesco, Beansprouts 5
Daikon, Oriental Radish, Cooked 3
Cappuccino 145
Chinese Broccoli, Kai-Lan or Gai-Lan, Cooked 15
Illy coffee with cream 124
McDonald's, Grilled Chicken Southwest Salad 350
Strawberries, Fresh 16
Raspberries, Fresh, Red 16
Blueberries, Fresh 11
Popcorn, Home Popped, Hot Air Popped 31
Cheddar Cheese, Natural 40
Brazil Nuts, Unsalted 86
McDonald's French fries 23

Worst Day

food name energy (kcal)

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes