Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Louise 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 Louise’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Louise 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
2.2
Zinc : Copper
9.1
Potassium : Sodium
1.5
Calcium : Magnesium
1.6
Iron : Copper
12.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Louise’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Calcium 100%
Vitamin D 105%
Iron 108%
Sodium 120%
Vitamin E 133%
Phosphorus 161%
Panto Acid (B5) 167%
Magnesium 176%
Potassium 199%
Copper 201%
Manganese 213%
Zinc 225%
Folate 265%

optimal foods for you

The foods listed below will provide Louise 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 452.1 1.92 55%
beef liver 423.3 1.75 60%
chicken liver 270.8 1.72 50%
lamb kidney 173.7 1.12 52%
pork liver 250.4 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1441.2 1.43 47%
mollusks conch 441.8 1.30 54%
salmon 472.4 1.56 52%
halibut 282.0 1.11 66%
trout 313.8 1.68 45%
crab 179.3 0.83 71%
mussel 173.4 0.86 63%
rockfish 169.0 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1533.1 3.78 69%
sunflower seeds 1714.5 5.46 15%
almond butter 1400.5 6.14 16%
spinach 302.5 0.23 49%
edamame 413.1 1.21 41%
winter squash 249.7 0.40 69%
turnip greens 233.4 0.29 44%
pumpkin 216.0 0.20 76%
brussel sprouts 246.1 0.42 50%
black beans 687.7 3.41 73%
butternut squash 224.7 0.45 75%
red peppers 189.5 0.31 40%
snap beans 158.6 0.15 58%
artichokes 203.2 0.47 49%
amaranth leaves 163.9 0.21 86%
broccoli 172.4 0.35 50%
portabella mushrooms 162.3 0.29 55%
celery 136.4 0.18 50%
escarole 136.7 0.19 24%
cauliflower 143.1 0.25 50%
asparagus 136.6 0.22 50%
lentils 272.4 1.16 64%
almonds 990.9 6.07 15%
banana pepper 126.7 0.27 36%
onions 132.2 0.32 65%
kiwifruit 173.5 0.61 55%
shiitake mushroom 137.8 0.39 58%
kale 116.6 0.28 60%
chinese cabbage 92.8 0.12 54%
jalapeno peppers 110.6 0.27 37%
cowpeas 240.6 1.16 69%
collards 116.6 0.33 37%
parsley 115.0 0.36 48%
zucchini 85.3 0.17 40%
lemongrass 201.9 0.99 93%
wheat bran 371.5 2.16 38%
blackberries 114.4 0.43 27%
chayote 86.7 0.24 41%
summer squash 77.6 0.19 45%
carrots 107.9 0.41 64%
mung beans 68.0 0.19 74%
boysenberries 112.1 0.50 54%
sauerkraut 67.4 0.19 39%
beets 101.0 0.43 70%
cucumber 54.6 0.12 40%
pickles 54.6 0.12 40%
avocado 272.9 1.60 8%
okra 67.7 0.22 50%
radishes 54.1 0.16 43%
celeriac 91.4 0.42 72%
radicchio 61.5 0.23 68%
mustard greens 65.4 0.27 36%
rhubarb 57.5 0.21 55%
peas 87.7 0.42 65%
eggplant 60.8 0.25 35%
seaweed (laver) 74.7 0.35 80%
cabbage 53.2 0.23 55%
strawberries 66.1 0.32 49%
coconut water 46.7 0.19 66%
watercress 30.9 0.11 65%
cantaloupe 64.6 0.34 70%
chicory greens 48.5 0.23 23%
turnips 45.9 0.21 51%
sweet potato 146.1 0.90 81%
soybeans (sprouted) 130.6 0.81 49%
chard 37.6 0.19 51%
red cabbage 50.6 0.29 55%
white mushroom 39.5 0.22 65%
beet greens 38.3 0.22 35%
lettuce 27.7 0.15 50%
mulberries 65.3 0.43 74%
honeydew melon 54.7 0.36 66%
kidney beans 501.0 3.37 74%
peaches 57.8 0.39 70%
endive 26.0 0.17 7%
grapefruit 44.2 0.30 83%
mango 84.4 0.60 63%
turnips 26.7 0.22 61%
grapefruit 40.0 0.33 85%
alfalfa 23.4 0.23 19%
nectarines 51.8 0.44 72%
carambola 32.1 0.31 56%
leeks 73.1 0.61 83%
raspberries 58.3 0.52 30%

macronutrients

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

macro targets

While Louise’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) 65 160
fat (g) 15 85
carbs (g) 0 55
energy (calories) 1250

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 Louise’s food log based on the harder to find 50% of the essential nutrients. Louise’s most nutrient dense day is July 24 2019 while her least nutrient-dense day is July 29 2019.

best and worst days

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