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
18.1
Potassium : Sodium
0.4
Calcium : Magnesium
5.4
Iron : Copper
21.6
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 11%
Thiamin (B1) 18%
Vitamin D 24%
Magnesium 26%
Folate 29%
Potassium 29%
Iron 41%
Vitamin K1 42%
Copper 43%
Calcium 53%
Vitamin C 60%
Vitamin A 61%
Phosphorus 63%
Cystine 174%
Vitamin B-12 359%
Vitamin B-6 199%
Niacin (B3) 162%
Riboflavin (B2) 287%
Vitamin E 111%
Selenium 91%
Zinc 96%

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
beef liver 1928.2 1.75 60%
veal liver 2032.4 1.92 55%
lamb liver 1795.1 1.68 48%
pork liver 1683.8 1.65 59%
lamb kidney 1008.7 1.12 52%
pork chops 1157.4 1.74 54%
turkey liver 1191.8 1.89 47%
egg white 250.1 0.52 74%
chicken liver 968.4 1.72 50%
beef kidney 848.8 1.57 52%
kefir (low fat) 3.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2899.1 1.43 47%
crab 968.0 0.83 71%
mussel 854.3 0.86 63%
lobster 852.6 0.89 71%
halibut 977.7 1.11 66%
salmon 1151.3 1.56 52%
mollusks conch 993.1 1.30 54%
crayfish 478.1 0.82 67%
rockfish 604.4 1.09 66%
octopus 918.3 1.64 71%
clam 759.8 1.42 73%
flounder 286.5 0.86 57%
oysters 322.1 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 960.8 0.23 49%
turnip greens 717.3 0.29 44%
amaranth leaves 576.7 0.21 86%
collards 504.2 0.33 37%
chinese cabbage 353.9 0.12 54%
wheat bran 1605.4 2.16 38%
kale 438.4 0.28 60%
snap beans 338.3 0.15 58%
portabella mushrooms 415.8 0.29 55%
asparagus 363.2 0.22 50%
pumpkin 305.3 0.20 76%
brussel sprouts 440.2 0.42 50%
red peppers 342.0 0.31 40%
banana pepper 301.4 0.27 36%
winter squash 379.2 0.40 69%
parsley 344.3 0.36 48%
oat bran 1637.7 2.46 65%
escarole 234.2 0.19 24%
onions 289.8 0.32 65%
mustard greens 252.3 0.27 36%
broccoli 303.5 0.35 50%
celery 191.1 0.18 50%
zucchini 190.5 0.17 40%
butternut squash 360.0 0.45 75%
artichokes 364.8 0.47 49%
okra 208.4 0.22 50%
mung beans 176.5 0.19 74%
summer squash 167.2 0.19 45%
watercress 100.0 0.11 65%
cauliflower 186.2 0.25 50%
pickles 106.5 0.12 40%
cucumber 106.5 0.12 40%
jalapeno peppers 187.8 0.27 37%
shiitake mushroom 248.6 0.39 58%
carrots 257.9 0.41 64%
chard 120.5 0.19 51%
beet greens 139.0 0.22 35%
sauerkraut 111.5 0.19 39%
cabbage 124.3 0.23 55%
lettuce 80.4 0.15 50%
radishes 76.1 0.16 43%
rhubarb 108.8 0.21 55%
coconut water 95.2 0.19 66%
seaweed (laver) 185.6 0.35 80%
chicory greens 105.5 0.23 23%
white mushroom 104.9 0.22 65%
radicchio 102.4 0.23 68%
endive 54.8 0.17 7%
chayote 97.0 0.24 41%
turnips 64.3 0.21 51%
alfalfa 68.2 0.23 19%
red cabbage 101.0 0.29 55%
peas 158.9 0.42 65%
eggplant 42.8 0.25 35%
arugula 36.1 0.25 45%
coriander 17.0 0.23 30%
cantaloupe 78.1 0.34 70%
pinto beans 6.6 0.22 83%
turnips -7.2 0.22 61%
spirulina 11.2 0.26 70%
blackberries 109.3 0.43 27%
celeriac 107.3 0.42 72%
chives 14.2 0.30 48%
strawberries 10.1 0.32 49%
limes -21.5 0.30 70%
carambola -10.6 0.31 56%
beets 44.7 0.43 70%
mulberries 44.6 0.43 74%
soybeans (sprouted) 282.7 0.81 49%
seaweed (kelp) 40.8 0.43 77%
seaweed (wakame) 36.9 0.45 79%
grapefruit -80.5 0.30 83%
boysenberries 23.5 0.50 54%
apricots -24.4 0.48 71%
gooseberries -46.3 0.44 52%
raspberries -4.9 0.52 30%

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) 60 160
fat (g) 15 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 August 27 2019 while her least nutrient-dense day is September 17 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