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
3.0
Zinc : Copper
12.5
Potassium : Sodium
1.1
Calcium : Magnesium
2.1
Iron : Copper
16.2
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
Vitamin E 58%
Sodium 74%
Manganese 84%
Potassium 91%
Calcium 93%
Iron 93%
Phosphorus 107%
Magnesium 118%
Vitamin D 123%
Copper 130%
Omega-3 153%
Panto Acid (B5) 178%
Folate 187%

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
veal liver 701.6 1.92 55%
beef liver 661.4 1.75 60%
lamb liver 439.7 1.68 48%
lamb kidney 212.5 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1314.4 1.43 47%
mollusks conch 826.9 1.30 54%
crab 443.6 0.83 71%
lobster 423.8 0.89 71%
salmon 429.6 1.56 52%
crayfish 228.0 0.82 67%
mussel 221.8 0.86 63%
halibut 252.6 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2426.1 6.14 16%
sunflower seeds 2077.8 5.46 15%
garbanzo beans 1572.4 3.78 69%
black beans 1294.0 3.41 73%
spinach 453.9 0.23 49%
edamame 625.3 1.21 41%
wheat bran 808.8 2.16 38%
lupin seeds 1147.7 3.71 51%
artichokes 412.7 0.47 49%
turnip greens 364.4 0.29 44%
snap beans 320.5 0.15 58%
almonds 1632.1 6.07 15%
winter squash 362.0 0.40 69%
pumpkin 284.3 0.20 76%
amaranth leaves 284.0 0.21 86%
butternut squash 321.1 0.45 75%
oat bran 748.7 2.46 65%
portabella mushrooms 261.3 0.29 55%
brussel sprouts 273.6 0.42 50%
asparagus 190.6 0.22 50%
kale 196.6 0.28 60%
soybeans (sprouted) 313.6 0.81 49%
celery 170.7 0.18 50%
escarole 174.4 0.19 24%
cowpeas 391.1 1.16 69%
red peppers 199.2 0.31 40%
kidney beans 878.8 3.37 74%
broccoli 202.0 0.35 50%
cauliflower 171.8 0.25 50%
banana pepper 175.3 0.27 36%
jalapeno peppers 174.1 0.27 37%
collards 184.7 0.33 37%
chinese cabbage 133.2 0.12 54%
summer squash 149.0 0.19 45%
onions 176.5 0.32 65%
shiitake mushroom 190.5 0.39 58%
zucchini 139.7 0.17 40%
lentils 358.4 1.16 64%
parsley 175.0 0.36 48%
mung beans 135.6 0.19 74%
blackberries 180.1 0.43 27%
chayote 137.4 0.24 41%
coconut water 124.5 0.19 66%
lemongrass 300.8 0.99 93%
kiwifruit 210.0 0.61 55%
sauerkraut 114.7 0.19 39%
okra 114.1 0.22 50%
mustard greens 113.3 0.27 36%
pickles 76.9 0.12 40%
cucumber 76.9 0.12 40%
celeriac 139.4 0.42 72%
turnips 91.9 0.21 51%
radishes 77.8 0.16 43%
radicchio 89.3 0.23 68%
beets 131.1 0.43 70%
peas 126.1 0.42 65%
eggplant 85.7 0.25 35%
rhubarb 77.6 0.21 55%
watercress 46.9 0.11 65%
carrots 114.0 0.41 64%
chard 66.5 0.19 51%
chicory greens 72.1 0.23 23%
boysenberries 130.6 0.50 54%
strawberries 91.1 0.32 49%
cabbage 70.7 0.23 55%
beet greens 66.3 0.22 35%
white mushroom 62.5 0.22 65%
seaweed (laver) 86.6 0.35 80%
red cabbage 74.1 0.29 55%
cantaloupe 79.8 0.34 70%
mulberries 98.1 0.43 74%
lettuce 37.9 0.15 50%
alfalfa 52.3 0.23 19%
turnips 49.1 0.22 61%
carambola 68.6 0.31 56%
sweet potato 198.0 0.90 81%
endive 35.6 0.17 7%
grapefruit 54.3 0.30 83%
grapefruit 53.7 0.33 85%
peaches 64.9 0.39 70%
leeks 114.8 0.61 83%
honeydew melon 53.8 0.36 66%
raspberries 92.3 0.52 30%
arugula 21.8 0.25 45%
lima beans 213.1 1.13 70%
nectarines 57.9 0.44 72%
coriander 10.2 0.23 30%
pinto beans 5.0 0.22 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 June 05 2019 while her least nutrient-dense day is May 29 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