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).

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
8.6
Zinc : Copper
106.9
Potassium : Sodium
1.4
Calcium : Magnesium
2.3
Iron : Copper
9.1
Calcium : Phosphorus
0.6

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
Iron 55%
Vitamin D 80%
Calcium 81%
Sodium 84%
Magnesium 95%
Panto Acid (B5) 98%
Vitamin E 111%
Phosphorus 114%
Folate 118%
Manganese 119%
Potassium 125%
Omega-3 127%
Copper 138%

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
lamb liver 829.5 1.68 48%
beef liver 756.1 1.75 60%
lamb kidney 556.8 1.12 52%
veal liver 757.1 1.92 55%
pork liver 553.5 1.65 59%
beef kidney 396.1 1.57 52%
chicken liver 420.8 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1866.8 1.43 47%
mollusks conch 855.0 1.30 54%
mussel 628.8 0.86 63%
salmon 805.7 1.56 52%
lobster 542.0 0.89 71%
crab 522.6 0.83 71%
octopus 524.4 1.64 71%
rockfish 370.3 1.09 66%
crayfish 280.3 0.82 67%
halibut 354.3 1.11 66%
trout 446.5 1.68 45%
oysters 262.2 1.02 59%
flounder 215.3 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
edamame 940.5 1.21 41%
spinach 532.3 0.23 49%
wheat bran 997.5 2.16 38%
snap beans 429.4 0.15 58%
turnip greens 452.9 0.29 44%
garbanzo beans 1328.7 3.78 69%
artichokes 435.6 0.47 49%
amaranth leaves 346.3 0.21 86%
black beans 1170.7 3.41 73%
pumpkin 302.8 0.20 76%
sunflower seeds 1702.1 5.46 15%
winter squash 346.6 0.40 69%
butternut squash 310.0 0.45 75%
portabella mushrooms 252.2 0.29 55%
lemongrass 435.6 0.99 93%
jalapeno peppers 236.9 0.27 37%
asparagus 209.8 0.22 50%
zucchini 188.7 0.17 40%
kale 216.2 0.28 60%
chinese cabbage 172.0 0.12 54%
brussel sprouts 251.3 0.42 50%
escarole 188.8 0.19 24%
summer squash 186.0 0.19 45%
collards 220.7 0.33 37%
celery 174.7 0.18 50%
onions 212.4 0.32 65%
oat bran 781.8 2.46 65%
lentils 434.6 1.16 64%
parsley 215.4 0.36 48%
cauliflower 178.4 0.25 50%
broccoli 201.4 0.35 50%
red peppers 189.9 0.31 40%
sauerkraut 155.8 0.19 39%
banana pepper 172.0 0.27 36%
mung beans 151.6 0.19 74%
cowpeas 405.9 1.16 69%
soybeans (sprouted) 300.6 0.81 49%
shiitake mushroom 180.9 0.39 58%
mustard greens 139.0 0.27 36%
turnips 124.9 0.21 51%
coconut water 118.2 0.19 66%
peas 171.4 0.42 65%
chayote 122.7 0.24 41%
blackberries 168.5 0.43 27%
okra 109.1 0.22 50%
pickles 78.5 0.12 40%
cucumber 78.5 0.12 40%
mulberries 158.2 0.43 74%
radishes 78.9 0.16 43%
radicchio 91.3 0.23 68%
chard 79.8 0.19 51%
seaweed (laver) 117.7 0.35 80%
beet greens 79.8 0.22 35%
watercress 46.6 0.11 65%
celeriac 131.4 0.42 72%
beets 129.7 0.43 70%
chicory greens 76.8 0.23 23%
rhubarb 68.5 0.21 55%
eggplant 77.7 0.25 35%
natto 577.1 2.11 39%
lettuce 46.6 0.15 50%
white mushroom 63.7 0.22 65%
cabbage 61.8 0.23 55%
jerusalem-artichokes 193.0 0.73 87%
alfalfa 60.3 0.23 19%
red cabbage 76.9 0.29 55%
strawberries 77.6 0.32 49%
endive 39.8 0.17 7%
boysenberries 124.3 0.50 54%
kidney beans 884.0 3.37 74%
leeks 147.8 0.61 83%
carrots 89.3 0.41 64%
kiwifruit 144.0 0.61 55%
turnips 37.0 0.22 61%
lima beans 268.0 1.13 70%
cantaloupe 52.7 0.34 70%
arugula 26.2 0.25 45%
carambola 42.5 0.31 56%
lupin seeds 942.0 3.71 51%
coriander 11.8 0.23 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 January 14 2020 while her least nutrient-dense day is January 18 2020.

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