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
1.3
Zinc : Copper
5.8
Potassium : Sodium
2.3
Calcium : Magnesium
1.2
Iron : Copper
6.9
Calcium : Phosphorus
0.7

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 68%
Sodium 73%
Manganese 95%
Calcium 97%
Vitamin E 115%
Phosphorus 122%
Panto Acid (B5) 155%
Zinc 159%
Folate 169%
Potassium 178%
Thiamin (B1) 197%
Magnesium 214%
Copper 223%

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 743.8 1.65 59%
veal liver 800.1 1.92 55%
lamb liver 719.4 1.68 48%
lamb kidney 521.0 1.12 52%
beef liver 626.4 1.75 60%
chicken liver 475.7 1.72 50%
beef kidney 362.5 1.57 52%
beef tripe 177.8 1.03 55%
pork chops 298.8 1.74 54%
kefir (low fat) -0.1 0.41 64%
turkey liver 303.2 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 698.0 1.43 47%
mussel 370.8 0.86 63%
mollusks conch 447.1 1.30 54%
crab 230.7 0.83 71%
lobster 158.7 0.89 71%
oysters 167.8 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1534.6 3.78 69%
spinach 398.8 0.23 49%
wheat bran 695.8 2.16 38%
oat bran 757.7 2.46 65%
sunflower seeds 1388.3 5.46 15%
turnip greens 286.5 0.29 44%
snap beans 233.8 0.15 58%
edamame 443.0 1.21 41%
amaranth leaves 205.2 0.21 86%
lentils 392.5 1.16 64%
asparagus 175.6 0.22 50%
pumpkin 158.4 0.20 76%
escarole 153.0 0.19 24%
cowpeas 354.7 1.16 69%
brussel sprouts 186.3 0.42 50%
jalapeno peppers 147.6 0.27 37%
chinese cabbage 111.6 0.12 54%
red peppers 150.8 0.31 40%
black beans 804.1 3.41 73%
collards 144.4 0.33 37%
broccoli 145.4 0.35 50%
parsley 145.2 0.36 48%
winter squash 154.0 0.40 69%
lemongrass 276.6 0.99 93%
onions 132.0 0.32 65%
peas 152.0 0.42 65%
mung beans 101.6 0.19 74%
celery 94.5 0.18 50%
cauliflower 102.9 0.25 50%
portabella mushrooms 113.7 0.29 55%
butternut squash 147.4 0.45 75%
artichokes 149.8 0.47 49%
okra 91.3 0.22 50%
banana pepper 95.6 0.27 36%
kale 96.9 0.28 60%
zucchini 70.4 0.17 40%
sauerkraut 73.5 0.19 39%
shiitake mushroom 105.1 0.39 58%
mustard greens 76.2 0.27 36%
summer squash 59.2 0.19 45%
pickles 43.3 0.12 40%
cucumber 43.3 0.12 40%
seaweed (laver) 86.9 0.35 80%
watercress 31.9 0.11 65%
beet greens 51.7 0.22 35%
radicchio 51.3 0.23 68%
chard 43.6 0.19 51%
lettuce 35.5 0.15 50%
alfalfa 49.1 0.23 19%
chicory greens 48.6 0.23 23%
turnips 42.3 0.21 51%
endive 34.2 0.17 7%
blackberries 85.9 0.43 27%
radishes 29.2 0.16 43%
boysenberries 100.3 0.50 54%
white mushroom 37.4 0.22 65%
chayote 39.2 0.24 41%
mulberries 76.2 0.43 74%
jerusalem-artichokes 140.0 0.73 87%
soybeans (sprouted) 155.9 0.81 49%
cabbage 30.0 0.23 55%
eggplant 24.2 0.25 35%
red cabbage 30.8 0.29 55%
arugula 16.4 0.25 45%
beets 53.8 0.43 70%
leeks 91.8 0.61 83%
coriander 7.8 0.23 30%
rhubarb -0.1 0.21 55%
pinto beans 3.3 0.22 83%
spirulina 6.2 0.26 70%
strawberries 15.5 0.32 49%
turnips -8.5 0.22 61%
chives 4.9 0.30 48%
carrots 26.2 0.41 64%
seaweed (kelp) 28.8 0.43 77%
coconut water -20.6 0.19 66%
limes -0.9 0.30 70%
seaweed (wakame) 29.6 0.45 79%
celeriac 13.3 0.42 72%
raspberries 34.0 0.52 30%
carambola -23.0 0.31 56%
grapefruit -32.5 0.30 83%
cranberries -2.7 0.46 65%

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 August 16 2019 while her least nutrient-dense day is August 19 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