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
2.6
Zinc : Copper
13.2
Potassium : Sodium
2.6
Calcium : Magnesium
1.0
Iron : Copper
10.7
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
Vitamin E 28%
Iron 35%
Calcium 50%
Manganese 59%
Copper 67%
Folate 71%
Phosphorus 85%
Zinc 99%
Sodium 101%
Omega-3 111%
Selenium 139%
Potassium 186%
Magnesium 207%

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
beef liver 520.5 1.75 60%
veal liver 516.8 1.92 55%
pork liver 445.6 1.65 59%
turkey liver 443.4 1.89 47%
beef kidney 349.0 1.57 52%
egg yolk 477.6 2.75 18%
lamb liver 308.7 1.68 48%
chicken liver 309.8 1.72 50%
lamb kidney 228.0 1.12 52%
egg white 126.5 0.52 74%
whole egg 238.3 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1200.4 1.43 47%
mollusks conch 825.2 1.30 54%
crab 536.1 0.83 71%
lobster 480.8 0.89 71%
welk 623.9 2.75 82%
mussel 369.9 0.86 63%
crayfish 302.8 0.82 67%
clam 317.7 1.42 73%
octopus 330.8 1.64 71%
halibut 242.1 1.11 66%
rockfish 200.6 1.09 66%
oysters 181.2 1.02 59%
flounder 158.9 0.86 57%
orange roughy 174.5 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 2211.0 5.46 15%
brazil nuts 1886.2 6.59 9%
garbanzo beans 1323.7 3.78 69%
almond butter 1560.0 6.14 16%
almonds 1148.5 6.07 15%
wheat bran 629.6 2.16 38%
spinach 271.6 0.23 49%
edamame 342.3 1.21 41%
turnip greens 201.4 0.29 44%
asparagus 148.6 0.22 50%
portabella mushrooms 153.2 0.29 55%
amaranth leaves 140.5 0.21 86%
pumpkin 112.2 0.20 76%
snap beans 96.8 0.15 58%
cowpeas 223.6 1.16 69%
red peppers 101.5 0.31 40%
brussel sprouts 113.5 0.42 50%
broccoli 103.1 0.35 50%
kale 89.9 0.28 60%
artichokes 106.6 0.47 49%
celery 63.8 0.18 50%
escarole 65.6 0.19 24%
winter squash 93.2 0.40 69%
blackberries 94.1 0.43 27%
onions 77.7 0.32 65%
mung beans 56.6 0.19 74%
lentils 181.8 1.16 64%
chinese cabbage 42.0 0.12 54%
jalapeno peppers 60.3 0.27 37%
radicchio 55.1 0.23 68%
banana pepper 58.3 0.27 36%
collards 67.4 0.33 37%
butternut squash 83.6 0.45 75%
parsley 64.4 0.36 48%
okra 47.3 0.22 50%
oat bran 338.4 2.46 65%
sauerkraut 39.2 0.19 39%
boysenberries 78.1 0.50 54%
seaweed (laver) 56.2 0.35 80%
mustard greens 44.5 0.27 36%
cauliflower 41.5 0.25 50%
white mushroom 38.4 0.22 65%
chard 33.3 0.19 51%
watercress 20.9 0.11 65%
zucchini 29.8 0.17 40%
summer squash 30.4 0.19 45%
chicory greens 34.3 0.23 23%
beet greens 31.3 0.22 35%
radishes 18.7 0.16 43%
chayote 26.4 0.24 41%
lettuce 14.4 0.15 50%
endive 14.2 0.17 7%
beets 46.1 0.43 70%
alfalfa 18.3 0.23 19%
eggplant 18.7 0.25 35%
shiitake mushroom 37.1 0.39 58%
kiwifruit 66.6 0.61 55%
cabbage 11.9 0.23 55%
cucumber -3.2 0.12 40%
pickles -3.2 0.12 40%
lemongrass 108.4 0.99 93%
rhubarb 4.5 0.21 55%
leeks 57.7 0.61 83%
strawberries 17.0 0.32 49%
coriander 5.3 0.23 30%
arugula 7.4 0.25 45%
red cabbage 13.8 0.29 55%
pinto beans 1.4 0.22 83%
spirulina 2.8 0.26 70%
peas 22.9 0.42 65%
mango 45.3 0.60 63%

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) 60 150
fat (g) 15 60
carbs (g) 0 85
energy (calories) 1100

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 20 2020 while her least nutrient-dense day is June 16 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