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
7.5
Zinc : Copper
12.8
Potassium : Sodium
0.5
Calcium : Magnesium
4.0
Iron : Copper
12.6
Calcium : Phosphorus
0.6

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 10%
Vitamin D 22%
Magnesium 23%
Potassium 24%
Iron 27%
Vitamin K1 28%
Folate 30%
Thiamin (B1) 31%
Calcium 35%
Vitamin A 38%
Vitamin C 40%
Sodium 44%
Copper 49%
Omega-3 49%
Cystine 154%
Vitamin B-12 104%
Vitamin B-6 58%
Niacin (B3) 53%
Riboflavin (B2) 80%
Vitamin E 55%
Selenium 104%
Zinc 77%

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 2081.0 1.68 48%
beef liver 1906.2 1.75 60%
veal liver 2013.6 1.92 55%
pork liver 1687.7 1.65 59%
lamb kidney 1162.8 1.12 52%
turkey liver 1208.1 1.89 47%
beef kidney 1001.2 1.57 52%
pork chops 1092.2 1.74 54%
chicken liver 955.5 1.72 50%
egg white 224.6 0.52 74%
kefir (low fat) 3.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3594.0 1.43 47%
salmon 1635.1 1.56 52%
crab 1082.6 0.83 71%
mussel 1101.9 0.86 63%
lobster 1025.3 0.89 71%
halibut 1163.8 1.11 66%
mollusks conch 1042.9 1.30 54%
rockfish 876.9 1.09 66%
octopus 1042.3 1.64 71%
crayfish 541.7 0.82 67%
clam 879.0 1.42 73%
flounder 495.5 0.86 57%
oysters 404.6 1.02 59%
pollock 447.4 1.11 69%
tuna 832.5 1.84 52%

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 569.1 0.21 86%
collards 490.9 0.33 37%
chinese cabbage 349.1 0.12 54%
kale 429.9 0.28 60%
wheat bran 1570.9 2.16 38%
snap beans 323.8 0.15 58%
portabella mushrooms 407.4 0.29 55%
asparagus 358.5 0.22 50%
pumpkin 294.1 0.20 76%
brussel sprouts 425.6 0.42 50%
red peppers 333.4 0.31 40%
banana pepper 294.6 0.27 36%
zucchini 232.5 0.17 40%
parsley 339.3 0.36 48%
winter squash 361.3 0.40 69%
escarole 229.9 0.19 24%
onions 282.5 0.32 65%
mustard greens 248.9 0.27 36%
broccoli 297.5 0.35 50%
celery 185.4 0.18 50%
summer squash 195.1 0.19 45%
butternut squash 345.4 0.45 75%
okra 204.5 0.22 50%
oat bran 1562.6 2.46 65%
artichokes 348.7 0.47 49%
mung beans 170.6 0.19 74%
cauliflower 189.8 0.25 50%
watercress 99.0 0.11 65%
cucumber 102.3 0.12 40%
pickles 102.3 0.12 40%
jalapeno peppers 180.1 0.27 37%
shiitake mushroom 240.1 0.39 58%
chard 118.8 0.19 51%
carrots 247.1 0.41 64%
beet greens 137.3 0.22 35%
sauerkraut 106.5 0.19 39%
seaweed (laver) 198.8 0.35 80%
lettuce 79.1 0.15 50%
cabbage 120.4 0.23 55%
radishes 72.5 0.16 43%
rhubarb 103.5 0.21 55%
coconut water 87.4 0.19 66%
chicory greens 104.2 0.23 23%
white mushroom 102.9 0.22 65%
radicchio 100.3 0.23 68%
endive 54.0 0.17 7%
chayote 89.4 0.24 41%
edamame 683.2 1.21 41%
turnips 57.8 0.21 51%
alfalfa 66.3 0.23 19%
red cabbage 96.2 0.29 55%
peas 150.7 0.42 65%
eggplant 38.7 0.25 35%
arugula 35.5 0.25 45%
coriander 16.9 0.23 30%
pinto beans 6.4 0.22 83%
cantaloupe 67.3 0.34 70%
spirulina 10.9 0.26 70%
turnips -13.9 0.22 61%
blackberries 97.5 0.43 27%
celeriac 93.1 0.42 72%
chives 14.0 0.30 48%
strawberries -0.5 0.32 49%
limes -27.5 0.30 70%
carambola -18.7 0.31 56%
seaweed (kelp) 40.1 0.43 77%
beets 37.4 0.43 70%
mulberries 30.9 0.43 74%
seaweed (wakame) 47.6 0.45 79%
soybeans (sprouted) 262.5 0.81 49%
grapefruit -96.0 0.30 83%
boysenberries 10.6 0.50 54%

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 January 15 2020 while her least nutrient-dense day is January 17 2020.

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