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
1.7
Zinc : Copper
5.7
Potassium : Sodium
3.5
Calcium : Magnesium
1.2
Iron : Copper
5.1
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
Iron 25%
Sodium 30%
Vitamin E 48%
Manganese 50%
Folate 66%
Phosphorus 68%
Panto Acid (B5) 69%
Thiamin (B1) 69%
Zinc 78%
Calcium 83%
Vitamin B6 106%
Selenium 108%
Copper 112%

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
pork liver 1044.2 1.65 59%
lamb kidney 713.4 1.12 52%
veal liver 878.4 1.92 55%
beef liver 805.5 1.75 60%
pork chops 779.8 1.74 54%
lamb liver 731.4 1.68 48%
beef kidney 623.2 1.57 52%
chicken liver 653.0 1.72 50%
turkey liver 534.6 1.89 47%
kefir (low fat) 0.4 0.41 64%
lamb (lean) 285.1 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1147.3 1.43 47%
mussel 594.6 0.86 63%
mollusks conch 665.2 1.30 54%
crab 441.5 0.83 71%
lobster 391.6 0.89 71%
octopus 519.8 1.64 71%
crayfish 196.1 0.82 67%
oysters 242.5 1.02 59%
halibut 195.3 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1101.6 2.16 38%
spinach 447.8 0.23 49%
oat bran 938.9 2.46 65%
turnip greens 273.9 0.29 44%
amaranth leaves 227.9 0.21 86%
snap beans 200.7 0.15 58%
asparagus 210.6 0.22 50%
portabella mushrooms 203.4 0.29 55%
chinese cabbage 141.4 0.12 54%
escarole 139.7 0.19 24%
sunflower seeds 1655.5 5.46 15%
jalapeno peppers 156.2 0.27 37%
red peppers 170.8 0.31 40%
brussel sprouts 201.0 0.42 50%
pumpkin 133.0 0.20 76%
banana pepper 130.7 0.27 36%
broccoli 152.9 0.35 50%
celery 100.0 0.18 50%
cauliflower 112.9 0.25 50%
mung beans 95.0 0.19 74%
collards 131.5 0.33 37%
okra 100.0 0.22 50%
zucchini 83.8 0.17 40%
parsley 133.8 0.36 48%
shiitake mushroom 141.2 0.39 58%
sauerkraut 81.3 0.19 39%
onions 116.2 0.32 65%
peas 144.1 0.42 65%
kale 99.3 0.28 60%
winter squash 125.6 0.40 69%
watercress 38.7 0.11 65%
mustard greens 81.1 0.27 36%
summer squash 58.8 0.19 45%
pickles 34.5 0.12 40%
cucumber 34.5 0.12 40%
butternut squash 126.8 0.45 75%
white mushroom 59.7 0.22 65%
lettuce 37.0 0.15 50%
chard 45.2 0.19 51%
beet greens 52.6 0.22 35%
seaweed (laver) 86.0 0.35 80%
radishes 29.6 0.16 43%
radicchio 49.0 0.23 68%
chicory greens 47.8 0.23 23%
endive 32.0 0.17 7%
alfalfa 44.9 0.23 19%
artichokes 113.0 0.47 49%
turnips 35.7 0.21 51%
chayote 36.4 0.24 41%
cabbage 30.2 0.23 55%
red cabbage 48.8 0.29 55%
edamame 309.6 1.21 41%
lentils 291.4 1.16 64%
garbanzo beans 1039.3 3.78 69%
eggplant 18.3 0.25 35%
arugula 15.4 0.25 45%
coriander 8.1 0.23 30%
pinto beans 4.0 0.22 83%
lemongrass 222.3 0.99 93%
rhubarb -8.5 0.21 55%
spirulina 6.1 0.26 70%
blackberries 46.8 0.43 27%
chives 4.9 0.30 48%
turnips -16.1 0.22 61%
boysenberries 59.2 0.50 54%
mulberries 37.3 0.43 74%
coconut water -30.0 0.19 66%
beets 35.7 0.43 70%
cowpeas 245.0 1.16 69%
seaweed (kelp) 25.1 0.43 77%
leeks 80.1 0.61 83%
limes -17.0 0.30 70%
strawberries -13.0 0.32 49%
seaweed (wakame) 25.5 0.45 79%
carrots 7.5 0.41 64%
celeriac 0.5 0.42 72%
soybeans (sprouted) 96.2 0.81 49%
carambola -48.1 0.31 56%
jerusalem-artichokes 65.6 0.73 87%
grapefruit -57.3 0.30 83%

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 September 14 2019 while her least nutrient-dense day is August 31 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