Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Linda 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 Linda’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
2.9
Zinc : Copper
71.5
Potassium : Sodium
0.4
Calcium : Magnesium
1.0
Iron : Copper
47.2
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Linda’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: depression, hypertension, hypothyroidism, headaches.

nutrient % DRI prioritize
Manganese 9%
Thiamin (B1) 21%
Folate 26%
Vitamin K1 28%
Copper 39%
Vitamin D 41%
Vitamin C 45%
Calcium 46%
Potassium 47%
Phosphorus 57%
Vitamin E 81%
Iron 82%
Vitamin A 100%
Cystine 202%
Vitamin B-12 241%
Niacin (B3) 161%
Riboflavin (B2) 193%
Selenium 102%
Zinc 347%
Magnesium 127%

optimal foods for you

The foods listed below will provide Linda 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 1970.2 1.92 55%
lamb liver 1811.6 1.68 48%
beef liver 1849.0 1.75 60%
pork liver 1653.2 1.65 59%
lamb kidney 1006.5 1.12 52%
pork chops 1082.5 1.74 54%
turkey liver 1152.9 1.89 47%
egg white 280.8 0.52 74%
beef kidney 854.3 1.57 52%
chicken liver 936.7 1.72 50%
lamb (lean) 628.8 1.44 43%
kefir (low fat) 3.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2938.7 1.43 47%
crab 968.4 0.83 71%
mussel 878.1 0.86 63%
lobster 862.6 0.89 71%
mollusks conch 1025.9 1.30 54%
halibut 885.7 1.11 66%
salmon 1031.4 1.56 52%
crayfish 487.5 0.82 67%
clam 815.9 1.42 73%
rockfish 597.3 1.09 66%
octopus 878.7 1.64 71%
flounder 295.0 0.86 57%
oysters 329.9 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 905.5 0.23 49%
turnip greens 714.3 0.29 44%
amaranth leaves 543.4 0.21 86%
collards 486.6 0.33 37%
kale 421.3 0.28 60%
oat bran 1699.4 2.46 65%
snap beans 337.3 0.15 58%
chinese cabbage 316.0 0.12 54%
wheat bran 1510.0 2.16 38%
portabella mushrooms 402.9 0.29 55%
asparagus 357.9 0.22 50%
pumpkin 303.0 0.20 76%
brussel sprouts 391.5 0.42 50%
parsley 342.3 0.36 48%
winter squash 364.9 0.40 69%
escarole 237.1 0.19 24%
red peppers 298.8 0.31 40%
onions 289.7 0.32 65%
banana pepper 249.7 0.27 36%
mustard greens 241.6 0.27 36%
broccoli 288.2 0.35 50%
artichokes 358.7 0.47 49%
celery 180.1 0.18 50%
butternut squash 345.2 0.45 75%
zucchini 165.2 0.17 40%
mung beans 172.8 0.19 74%
okra 191.1 0.22 50%
summer squash 154.0 0.19 45%
cucumber 103.6 0.12 40%
pickles 103.6 0.12 40%
watercress 93.1 0.11 65%
cauliflower 164.0 0.25 50%
carrots 247.3 0.41 64%
jalapeno peppers 161.4 0.27 37%
shiitake mushroom 234.0 0.39 58%
chard 116.8 0.19 51%
beet greens 135.8 0.22 35%
rhubarb 111.5 0.21 55%
lettuce 77.0 0.15 50%
coconut water 96.3 0.19 66%
cabbage 116.6 0.23 55%
sauerkraut 94.9 0.19 39%
radishes 70.1 0.16 43%
seaweed (laver) 181.0 0.35 80%
chicory greens 103.2 0.23 23%
radicchio 101.6 0.23 68%
white mushroom 101.1 0.22 65%
endive 55.2 0.17 7%
chayote 81.8 0.24 41%
turnips 58.7 0.21 51%
alfalfa 68.7 0.23 19%
red cabbage 82.1 0.29 55%
peas 148.5 0.42 65%
eggplant 38.8 0.25 35%
arugula 35.6 0.25 45%
coriander 16.4 0.23 30%
cantaloupe 76.5 0.34 70%
pinto beans 5.7 0.22 83%
blackberries 118.9 0.43 27%
spirulina 11.0 0.26 70%
turnips -12.3 0.22 61%
celeriac 88.0 0.42 72%
chives 13.9 0.30 48%
strawberries 13.2 0.32 49%
soybeans (sprouted) 290.9 0.81 49%
carambola -3.2 0.31 56%
limes -19.6 0.30 70%
mulberries 51.4 0.43 74%
beets 46.3 0.43 70%
seaweed (kelp) 42.1 0.43 77%
seaweed (wakame) 38.4 0.45 79%
grapefruit -75.3 0.30 83%
boysenberries 30.3 0.50 54%
edamame 430.7 1.21 41%
apricots -22.5 0.48 71%

macronutrients

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

macro targets

While Linda’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) 60 165
fat (g) 20 65
carbs (g) 0 90
energy (calories) 1200

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 Linda’s food log based on the harder to find 50% of the essential nutrients. Linda’s most nutrient dense day is October 25 2019 while her least nutrient-dense day is November 22 2019.

best and worst days

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