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
4.7
Zinc : Copper
8.8
Potassium : Sodium
2.8
Calcium : Magnesium
1.2
Iron : Copper
7.3
Calcium : Phosphorus
0.9

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
Iron 31%
Vitamin E 31%
Sodium 33%
Folate 38%
Thiamin (B1) 60%
Panto Acid (B5) 64%
Phosphorus 74%
Manganese 75%
Omega-3 80%
Calcium 83%
Vitamin B6 88%
Selenium 90%
Vitamin A 92%

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 liver 1201.7 1.68 48%
pork liver 1161.2 1.65 59%
lamb kidney 817.7 1.12 52%
beef liver 962.4 1.75 60%
veal liver 894.6 1.92 55%
beef kidney 727.5 1.57 52%
chicken liver 712.0 1.72 50%
turkey liver 698.3 1.89 47%
pork chops 510.1 1.74 54%
egg yolk 672.9 2.75 18%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1840.8 1.43 47%
mussel 787.2 0.86 63%
mollusks conch 672.3 1.30 54%
salmon 642.4 1.56 52%
crab 397.4 0.83 71%
lobster 383.7 0.89 71%
octopus 575.7 1.64 71%
halibut 395.4 1.11 66%
rockfish 349.6 1.09 66%
flounder 266.7 0.86 57%
crayfish 221.6 0.82 67%
tuna 454.3 1.84 52%
oysters 234.5 1.02 59%
clam 303.3 1.42 73%

Plant based foods

food name nutrient density energy density insulin load
spinach 490.5 0.23 49%
wheat bran 902.0 2.16 38%
turnip greens 357.3 0.29 44%
edamame 561.3 1.21 41%
amaranth leaves 250.3 0.21 86%
winter squash 296.7 0.40 69%
pumpkin 224.2 0.20 76%
collards 249.6 0.33 37%
red peppers 237.5 0.31 40%
asparagus 208.0 0.22 50%
chinese cabbage 177.9 0.12 54%
butternut squash 265.9 0.45 75%
snap beans 174.7 0.15 58%
oat bran 775.3 2.46 65%
jalapeno peppers 183.2 0.27 37%
brussel sprouts 215.6 0.42 50%
escarole 151.2 0.19 24%
kale 172.2 0.28 60%
portabella mushrooms 171.1 0.29 55%
zucchini 120.1 0.17 40%
broccoli 163.6 0.35 50%
parsley 158.6 0.36 48%
celery 107.3 0.18 50%
banana pepper 127.5 0.27 36%
cauliflower 111.3 0.25 50%
peas 154.1 0.42 65%
mustard greens 109.7 0.27 36%
onions 121.4 0.32 65%
okra 91.3 0.22 50%
summer squash 81.6 0.19 45%
sauerkraut 73.1 0.19 39%
seaweed (laver) 114.6 0.35 80%
watercress 47.6 0.11 65%
mung beans 70.3 0.19 74%
chard 56.4 0.19 51%
lettuce 46.9 0.15 50%
beet greens 64.4 0.22 35%
shiitake mushroom 104.9 0.39 58%
pickles 32.4 0.12 40%
cucumber 32.4 0.12 40%
carrots 105.8 0.41 64%
chicory greens 56.8 0.23 23%
white mushroom 51.5 0.22 65%
endive 33.7 0.17 7%
sweet potato 222.1 0.90 81%
radicchio 39.4 0.23 68%
radishes 19.1 0.16 43%
alfalfa 32.8 0.23 19%
turnips 25.0 0.21 51%
cabbage 25.6 0.23 55%
red cabbage 42.1 0.29 55%
artichokes 84.4 0.47 49%
chayote 19.7 0.24 41%
arugula 18.6 0.25 45%
eggplant 14.1 0.25 35%
coriander 9.3 0.23 30%
sunflower seeds 1390.5 5.46 15%
cantaloupe 33.0 0.34 70%
pinto beans 3.5 0.22 83%
leeks 105.5 0.61 83%
spirulina 5.7 0.26 70%
rhubarb -10.6 0.21 55%
chives 6.4 0.30 48%
boysenberries 50.9 0.50 54%
mulberries 31.3 0.43 74%
seaweed (wakame) 36.5 0.45 79%
blackberries 27.0 0.43 27%
beets 26.0 0.43 70%
turnips -26.7 0.22 61%
coconut water -37.1 0.19 66%
seaweed (kelp) 20.6 0.43 77%
limes -19.9 0.30 70%
lentils 206.6 1.16 64%
lemongrass 158.4 0.99 93%
strawberries -20.7 0.32 49%

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) 85 160
fat (g) 15 65
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 November 19 2019 while her least nutrient-dense day is November 20 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)

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