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
2.9
Zinc : Copper
12.7
Potassium : Sodium
2.4
Calcium : Magnesium
0.9
Iron : Copper
9.9
Calcium : Phosphorus
0.6

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 47%
Manganese 47%
Vitamin E 56%
Folate 61%
Sodium 67%
Calcium 74%
Panto Acid (B5) 83%
Thiamin (B1) 85%
Vitamin A 96%
Phosphorus 105%
Copper 109%
Vitamin B6 160%
Riboflavin (B2) 161%

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 1459.1 1.68 48%
veal liver 1489.5 1.92 55%
beef liver 1431.5 1.75 60%
pork liver 1235.9 1.65 59%
lamb kidney 716.2 1.12 52%
chicken liver 755.0 1.72 50%
turkey liver 775.7 1.89 47%
beef kidney 644.8 1.57 52%
kefir (low fat) 0.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 848.8 1.43 47%
mussel 306.7 0.86 63%
mollusks conch 416.7 1.30 54%
crab 270.0 0.83 71%
lobster 179.1 0.89 71%
crayfish 126.6 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 643.3 0.23 49%
turnip greens 437.5 0.29 44%
garbanzo beans 1373.8 3.78 69%
amaranth leaves 351.1 0.21 86%
pumpkin 324.2 0.20 76%
snap beans 298.0 0.15 58%
winter squash 345.2 0.40 69%
collards 315.7 0.33 37%
wheat bran 780.8 2.16 38%
red peppers 271.3 0.31 40%
butternut squash 305.9 0.45 75%
portabella mushrooms 256.2 0.29 55%
chinese cabbage 207.5 0.12 54%
asparagus 233.6 0.22 50%
jalapeno peppers 240.9 0.27 37%
kale 240.3 0.28 60%
brussel sprouts 270.8 0.42 50%
escarole 186.7 0.19 24%
sweet potato 367.2 0.90 81%
edamame 440.2 1.21 41%
parsley 196.7 0.36 48%
banana pepper 169.4 0.27 36%
broccoli 190.5 0.35 50%
celery 134.5 0.18 50%
mung beans 138.0 0.19 74%
onions 160.2 0.32 65%
artichokes 202.7 0.47 49%
peas 187.8 0.42 65%
mustard greens 143.3 0.27 36%
zucchini 116.4 0.17 40%
cauliflower 126.0 0.25 50%
okra 117.6 0.22 50%
shiitake mushroom 159.2 0.39 58%
sauerkraut 105.0 0.19 39%
seaweed (laver) 147.7 0.35 80%
summer squash 90.9 0.19 45%
watercress 63.9 0.11 65%
beet greens 93.5 0.22 35%
cucumber 64.4 0.12 40%
pickles 64.4 0.12 40%
carrots 142.0 0.41 64%
chard 78.6 0.19 51%
lentils 345.2 1.16 64%
chicory greens 76.1 0.23 23%
lettuce 54.9 0.15 50%
white mushroom 72.0 0.22 65%
chayote 72.0 0.24 41%
radicchio 63.4 0.23 68%
turnips 54.1 0.21 51%
radishes 37.7 0.16 43%
endive 41.8 0.17 7%
alfalfa 56.3 0.23 19%
cowpeas 295.4 1.16 69%
blackberries 90.1 0.43 27%
cabbage 35.0 0.23 55%
leeks 141.6 0.61 83%
mulberries 87.9 0.43 74%
red cabbage 52.8 0.29 55%
eggplant 36.2 0.25 35%
cantaloupe 59.1 0.34 70%
lemongrass 238.3 0.99 93%
boysenberries 92.8 0.50 54%
arugula 22.7 0.25 45%
coriander 12.5 0.23 30%
jerusalem-artichokes 143.8 0.73 87%
soybeans (sprouted) 167.0 0.81 49%
pinto beans 5.0 0.22 83%
coconut water -4.7 0.19 66%
rhubarb -1.9 0.21 55%
turnips 1.1 0.22 61%
spirulina 10.2 0.26 70%
beets 49.0 0.43 70%
chives 8.2 0.30 48%
sunflower seeds 1424.0 5.46 15%
strawberries 9.2 0.32 49%
limes 1.0 0.30 70%
oat bran 588.8 2.46 65%
celeriac 31.1 0.42 72%
seaweed (wakame) 38.3 0.45 79%
seaweed (kelp) 27.3 0.43 77%
carambola -6.8 0.31 56%
grapefruit -26.2 0.30 83%
watermelon -35.6 0.30 60%
apricots 7.4 0.48 71%
raspberries 19.4 0.52 30%

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) 85 150
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 January 28 2020 while her least nutrient-dense day is January 25 2020.

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