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
4.1
Zinc : Copper
6.1
Potassium : Sodium
1.1
Calcium : Magnesium
3.0
Iron : Copper
7.5
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
Iron 41%
Manganese 53%
Folate 65%
Sodium 71%
Magnesium 73%
Thiamin (B1) 76%
Calcium 80%
Potassium 80%
Phosphorus 93%
Zinc 94%
Vitamin E 113%
Copper 125%
Omega-3 126%
Cystine 258%
Vitamin B-12 206%
Vitamin B-6 138%
Niacin (B3) 150%
Riboflavin (B2) 277%
Vitamin C 389%
Vitamin D 157%
Vitamin A 275%
Selenium 189%

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
lamb liver 2184.9 1.68 48%
beef liver 2041.7 1.75 60%
pork liver 1957.6 1.65 59%
veal liver 2109.3 1.92 55%
lamb kidney 1353.0 1.12 52%
beef kidney 1120.4 1.57 52%
chicken liver 1111.8 1.72 50%
turkey liver 1203.5 1.89 47%
pork chops 1032.6 1.74 54%
egg white 181.3 0.52 74%
kefir (low fat) 3.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3502.3 1.43 47%
mussel 1279.5 0.86 63%
salmon 1563.0 1.56 52%
crab 1062.4 0.83 71%
lobster 988.7 0.89 71%
halibut 1103.9 1.11 66%
octopus 1298.0 1.64 71%
mollusks conch 1044.0 1.30 54%
rockfish 830.8 1.09 66%
clam 950.8 1.42 73%
crayfish 540.2 0.82 67%
flounder 461.5 0.86 57%
oysters 492.9 1.02 59%
pollock 433.1 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 951.2 0.23 49%
turnip greens 706.5 0.29 44%
amaranth leaves 639.0 0.21 86%
wheat bran 1816.7 2.16 38%
snap beans 395.0 0.15 58%
chinese cabbage 368.2 0.12 54%
portabella mushrooms 412.3 0.29 55%
asparagus 363.2 0.22 50%
pumpkin 330.4 0.20 76%
collards 418.9 0.33 37%
kale 380.8 0.28 60%
red peppers 335.8 0.31 40%
oat bran 1719.3 2.46 65%
banana pepper 297.8 0.27 36%
zucchini 240.2 0.17 40%
winter squash 374.9 0.40 69%
parsley 339.3 0.36 48%
escarole 209.8 0.19 24%
summer squash 206.1 0.19 45%
artichokes 388.1 0.47 49%
jalapeno peppers 248.2 0.27 37%
mustard greens 247.2 0.27 36%
butternut squash 358.0 0.45 75%
celery 174.2 0.18 50%
mung beans 182.0 0.19 74%
onions 259.3 0.32 65%
okra 191.4 0.22 50%
cauliflower 189.1 0.25 50%
broccoli 257.2 0.35 50%
sauerkraut 148.8 0.19 39%
watercress 90.0 0.11 65%
pickles 98.5 0.12 40%
cucumber 98.5 0.12 40%
brussel sprouts 289.5 0.42 50%
chard 118.8 0.19 51%
shiitake mushroom 244.8 0.39 58%
seaweed (laver) 217.8 0.35 80%
beet greens 137.3 0.22 35%
radishes 79.0 0.16 43%
lettuce 77.7 0.15 50%
carrots 233.3 0.41 64%
coconut water 94.1 0.19 66%
turnips 101.6 0.21 51%
white mushroom 107.5 0.22 65%
rhubarb 88.0 0.21 55%
chicory greens 98.4 0.23 23%
endive 51.9 0.17 7%
radicchio 85.1 0.23 68%
edamame 725.9 1.21 41%
cabbage 80.1 0.23 55%
peas 199.7 0.42 65%
chayote 84.3 0.24 41%
alfalfa 72.2 0.23 19%
red cabbage 90.8 0.29 55%
eggplant 36.4 0.25 35%
arugula 35.4 0.25 45%
coriander 16.9 0.23 30%
pinto beans 7.1 0.22 83%
spirulina 13.1 0.26 70%
cantaloupe 56.6 0.34 70%
turnips -14.8 0.22 61%
mulberries 108.8 0.43 74%
blackberries 94.6 0.43 27%
chives 13.6 0.30 48%
celeriac 80.4 0.42 72%
strawberries 2.2 0.32 49%
limes -17.2 0.30 70%
beets 48.1 0.43 70%
seaweed (kelp) 47.0 0.43 77%
carambola -31.1 0.31 56%
seaweed (wakame) 55.5 0.45 79%
lemongrass 364.5 0.99 93%
soybeans (sprouted) 247.1 0.81 49%
boysenberries 21.8 0.50 54%
grapefruit -125.7 0.30 83%

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 May 18 2019 while her least nutrient-dense day is May 29 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)
Dill Pickles 14
Burnbrae omega eggs 140
Raw Egg, White 126
Hemp seeds, hulled 55
Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D 22
Canadian Bacon 102
Swiss cheese, natural, 25% reduced fat 63
Asparagus, Cooked from Fresh 13
Spinach, Cooked from Frozen 37
Chard, Cooked 51
Tomato Raw, Includes Cherry, Grape, Roma 17
Cream, fluid, light (coffee cream or table cream) 42
Splenda 7

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