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
8.7
Potassium : Sodium
1.4
Calcium : Magnesium
2.1
Iron : Copper
9.5
Calcium : Phosphorus
0.8

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
Sodium 73%
Thiamin (B1) 73%
Manganese 84%
Iron 87%
Vitamin E 98%
Vitamin D 100%
Potassium 106%
Calcium 108%
Phosphorus 114%
Panto Acid (B5) 138%
Magnesium 140%
Vitamin B6 161%
Folate 190%

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 473.4 1.12 52%
beef liver 578.2 1.75 60%
pork liver 527.5 1.65 59%
lamb liver 527.1 1.68 48%
veal liver 531.9 1.92 55%
chicken liver 453.3 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1265.4 1.43 47%
mollusks conch 656.7 1.30 54%
mussel 403.2 0.86 63%
salmon 477.9 1.56 52%
halibut 260.2 1.11 66%
crab 163.8 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1299.7 2.46 65%
spinach 589.6 0.23 49%
wheat bran 1094.3 2.16 38%
black beans 1443.7 3.41 73%
snap beans 409.1 0.15 58%
turnip greens 438.3 0.29 44%
winter squash 396.9 0.40 69%
amaranth leaves 334.8 0.21 86%
artichokes 409.6 0.47 49%
brussel sprouts 360.3 0.42 50%
pumpkin 287.4 0.20 76%
edamame 607.2 1.21 41%
garbanzo beans 1413.1 3.78 69%
butternut squash 366.4 0.45 75%
chinese cabbage 227.6 0.12 54%
jalapeno peppers 244.8 0.27 37%
asparagus 232.2 0.22 50%
red peppers 259.4 0.31 40%
banana pepper 240.0 0.27 36%
collards 251.0 0.33 37%
celery 189.3 0.18 50%
escarole 191.8 0.19 24%
cauliflower 205.9 0.25 50%
kale 216.6 0.28 60%
portabella mushrooms 218.9 0.29 55%
zucchini 177.1 0.17 40%
onions 218.4 0.32 65%
broccoli 228.1 0.35 50%
parsley 219.7 0.36 48%
summer squash 167.6 0.19 45%
sauerkraut 157.5 0.19 39%
lentils 458.7 1.16 64%
peas 223.7 0.42 65%
lemongrass 401.8 0.99 93%
mung beans 146.7 0.19 74%
okra 155.6 0.22 50%
shiitake mushroom 201.8 0.39 58%
turnips 132.4 0.21 51%
mustard greens 148.1 0.27 36%
coconut water 125.4 0.19 66%
cucumber 102.4 0.12 40%
pickles 102.4 0.12 40%
cowpeas 424.9 1.16 69%
soybeans (sprouted) 309.2 0.81 49%
chayote 119.0 0.24 41%
jerusalem-artichokes 265.3 0.73 87%
radishes 79.2 0.16 43%
celeriac 162.1 0.42 72%
watercress 58.0 0.11 65%
mulberries 152.6 0.43 74%
red cabbage 110.3 0.29 55%
cabbage 87.5 0.23 55%
chard 74.2 0.19 51%
beet greens 82.7 0.22 35%
lettuce 58.8 0.15 50%
rhubarb 71.3 0.21 55%
eggplant 81.0 0.25 35%
radicchio 73.3 0.23 68%
chicory greens 72.3 0.23 23%
carrots 123.6 0.41 64%
beets 126.6 0.43 70%
blackberries 124.4 0.43 27%
seaweed (laver) 100.5 0.35 80%
white mushroom 61.0 0.22 65%
alfalfa 58.6 0.23 19%
endive 41.9 0.17 7%
strawberries 75.7 0.32 49%
boysenberries 125.4 0.50 54%
leeks 164.0 0.61 83%
turnips 39.1 0.22 61%
cantaloupe 68.4 0.34 70%
kidney beans 1018.2 3.37 74%
arugula 26.8 0.25 45%
lima beans 301.1 1.13 70%
coriander 11.5 0.23 30%
pinto beans 6.4 0.22 83%
honeydew melon 41.6 0.36 66%
grapefruit 23.7 0.30 83%
spirulina 8.4 0.26 70%
chives 8.8 0.30 48%
limes 8.7 0.30 70%
kiwifruit 102.0 0.61 55%
carambola 6.0 0.31 56%
seaweed (kelp) 33.2 0.43 77%
raspberries 66.2 0.52 30%
watermelon -7.6 0.30 60%
grapefruit 2.5 0.33 85%
seaweed (wakame) 37.2 0.45 79%

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 April 18 2019 while her least nutrient-dense day is April 14 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)
Salmon, Atlantic, Wild, Cooked 408
Spinach, Raw 35
Brussels Sprouts, Raw 54
Mushrooms, Cooked from Fresh 10
Eggs, Cooked 78
Espresso, without Flavored Syrup 3
Macadamia Milk 22
Bertolli, Extra Virgin Olive Oil 40
Cappuccino 145
Spicy Mince beef 321
Spinach, Raw 23
Broccoli, Raw 20

Worst Day

food name energy (kcal)
Espresso, without Flavored Syrup 5
Macadamia Milk 44
Oyster, Pacific, Raw 110
Lobster, Cooked 57
Lobster, Cooked 27
Sashimi, Raw Fish 101
Scallops, Cooked 17
Asparagus, Cooked from Fresh 33
Hollandaise Sauce, Homemade 30
Lamb Roast, Leg, No Visible Fat Eaten 82
Chicken Breast, Skin Removed Before Cooking 52
Sausage, Pork, Fresh 33
Pork, Fresh, Belly, Raw 104
Strawberries, Fresh 19
Blueberries, Fresh 17
Blackberries, Fresh 22
Raspberries, Fresh, Red 16
Brie Cheese 134
Cappuccino 73
Champagne, White 121

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