Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rowena 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 and being zero carb.

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 Rowena’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

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
3.5
Zinc : Copper
5.0
Potassium : Sodium
1.6
Calcium : Magnesium
1.1
Iron : Copper
5.9
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Rowena’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: high estrogen, inflammation, insomnia.

nutrient % DRI prioritize
Iron 28%
Vitamin E 33%
Calcium 40%
Folate 40%
Thiamin (B1) 40%
Manganese 58%
Phosphorus 61%
Panto Acid (B5) 66%
Zinc 67%
Valine 70%
Sodium 72%
Leucine 73%
Niacin (B3) 75%
Cystine 154%
Vitamin K 291%
Vitamin B-12 144%
Vitamin B-6 87%
Riboflavin (B2) 118%
Vitamin A 260%
Selenium 176%
Copper 109%
Magnesium 101%

optimal foods for you

The foods listed below will provide Rowena 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 (lean) 1855.5 1.44 43%
pork chops 2072.4 1.74 54%
beef kidney 1475.5 1.57 52%
turkey liver 1421.0 1.89 47%
lamb heart 998.8 1.61 48%
chicken breast 891.5 1.48 60%
beef tripe 416.9 1.03 55%
bison 872.0 1.71 53%
lamb lungs 225.0 0.95 58%
pork loin 1004.5 1.93 41%
pork shoulder 745.4 1.62 56%
ground beef (lean) 595.3 1.44 60%
porterhouse steak (fat trimmed) 577.1 1.45 50%
leg ham 671.7 1.65 56%
beef heart 785.2 1.79 52%
beef roast 773.8 1.78 48%
sirloin steak (lean) 747.6 1.77 57%
veal 472.0 1.51 65%
chicken drumstick 359.3 1.49 47%
lamb sweetbread 214.6 1.44 43%
chuck steak 614.1 1.94 51%
turkey gizzard 219.9 1.55 57%
veal loin 337.3 1.75 48%
roast ham 347.5 1.78 41%
turkey heart 285.5 1.74 47%
lamb brains 102.5 1.54 27%
top round steak 517.5 2.09 56%
lamb shank 414.2 1.96 48%
pork ribs 573.9 2.16 39%
pork (lean) 514.9 2.09 44%
ham 2.5 1.49 29%
roast pork 418.4 1.99 41%
elk 251.1 1.93 44%
roast beef 308.8 2.19 38%
headcheese -264.7 1.57 20%
rotisserie chicken thigh -229.8 1.93 39%
lamb chop 71.1 2.34 42%
turkey -93.6 2.21 28%
beef rib eye steak 26.2 2.48 33%
beef brisket -44.0 2.44 37%
sirloin steak -99.9 2.43 36%
ground beef, 80/20 0.3 2.70 31%
beef loin, top loin -187.4 2.50 34%
ground turkey -278.6 2.58 30%
flank, steak -245.1 2.63 33%
lamb leg -302.8 2.58 31%
ground beef -419.4 2.48 30%
beef tenderloin steak -312.8 2.62 32%
beef rib, eye -301.7 2.65 32%
goat cheese -319.8 2.64 21%
beef brisket -324.6 2.80 33%
beef tenderloin steak -389.2 2.73 31%
beef rib, small end -369.0 2.78 31%
ground beef 70/30 -484.4 2.70 30%
beef loin -445.4 2.78 30%
ground beef, 75/25 -491.8 2.77 31%
beef shortribs -355.2 2.95 33%
beef brisket, flat half -465.6 2.89 32%
ground beef 70/30 -582.7 2.77 30%
beef brisket, flat half -503.9 2.98 31%
chicken -1245.5 2.19 36%
t-bone steak -670.6 2.94 26%
sweetbread -893.4 3.18 12%
pork ribs -1307.7 3.61 18%
lamb rib -1359.6 3.61 19%
duck -2111.0 3.37 18%
lamb -4061.3 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
crab 1363.0 0.83 71%
lobster 1351.4 0.89 71%
halibut 1232.8 1.11 66%
salmon 1380.6 1.56 52%
crayfish 713.0 0.82 67%
rockfish 905.1 1.09 66%
flounder 490.8 0.86 57%
orange roughy 476.9 1.05 70%
pollock 514.1 1.11 69%
whiting 426.4 1.16 66%
tuna 960.3 1.84 52%
perch 217.7 0.96 62%
white fish 83.2 1.08 70%
haddock 135.7 1.16 71%
trout 366.2 1.68 45%
sturgeon 73.8 1.35 49%
sardine 509.3 2.08 38%
anchovy 250.2 2.10 44%
herring 89.9 2.17 36%
cod 623.4 2.90 71%
mackerel -42.6 3.05 14%

macronutrients

The macronutrient split of Rowena’s diet is shown in the chart below.

macro targets

While Rowena’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) 65 190
fat (g) 20 115
carbs (g) 0 0
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 Rowena’s food log based on the harder to find 50% of the essential nutrients. Rowena’s most nutrient dense day is January 26 2020 while her least nutrient-dense day is January 25 2020.

best and worst days

Rowena’s food diary for the best and worst days are shown below for comparison. Rowena 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