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
5.1
Zinc : Copper
28.4
Potassium : Sodium
0.4
Calcium : Magnesium
2.7
Iron : Copper
23.4
Calcium : Phosphorus
1.0

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
Vitamin C 13%
Manganese 17%
Thiamin (B1) 24%
Vitamin K1 26%
Folate 27%
Potassium 33%
Vitamin E 40%
Calcium 49%
Copper 56%
Iron 66%
Phosphorus 67%
Magnesium 77%
Leucine 82%
Omega-3 86%
Cystine 112%
Vitamin B12 272%
Vitamin B6 464%
Vitamin B3 (Niacin) 149%
Vitamin B2 (Riboflavin) 116%
Vitamin A 122%
Selenium 97%
Zinc 182%

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
turkey 2848.8 1.89 50%
lamb liver 2247.5 1.68 48%
beef liver 2094.5 1.75 60%
veal liver 2206.0 1.92 55%
pork liver 1890.0 1.65 59%
lamb kidney 1302.6 1.12 52%
pork chops 1548.9 1.74 54%
egg white 470.5 0.52 74%
beef kidney 1169.7 1.57 52%
lamb (lean) 983.2 1.44 43%
turkey liver 1279.0 1.89 47%
chicken liver 1049.8 1.72 50%
kefir (low fat) 2.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3393.9 1.43 47%
crab 1287.7 0.83 71%
lobster 1253.5 0.89 71%
mussel 1193.6 0.86 63%
halibut 1267.8 1.11 66%
salmon 1511.7 1.56 52%
rockfish 1017.4 1.09 66%
clam 1219.4 1.42 73%
mollusks conch 1059.4 1.30 54%
crayfish 676.5 0.82 67%
octopus 1221.4 1.64 71%
flounder 573.9 0.86 57%
pollock 559.0 1.11 69%
tuna 1031.7 1.84 52%
oysters 412.1 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 986.4 0.23 49%
turnip greens 751.7 0.29 44%
amaranth leaves 582.4 0.21 86%
chinese cabbage 355.8 0.12 54%
collards 465.4 0.33 37%
kale 419.9 0.28 60%
asparagus 359.9 0.22 50%
portabella mushrooms 387.5 0.29 55%
snap beans 286.9 0.15 58%
pumpkin 249.5 0.20 76%
banana pepper 297.9 0.27 36%
zucchini 224.1 0.17 40%
brussel sprouts 396.9 0.42 50%
escarole 224.9 0.19 24%
parsley 337.6 0.36 48%
red peppers 294.6 0.31 40%
mustard greens 250.5 0.27 36%
summer squash 179.1 0.19 45%
celery 164.9 0.18 50%
onions 265.0 0.32 65%
mung beans 175.0 0.19 74%
broccoli 287.3 0.35 50%
okra 198.8 0.22 50%
watercress 107.8 0.11 65%
artichokes 356.5 0.47 49%
cauliflower 179.7 0.25 50%
pickles 87.4 0.12 40%
cucumber 87.4 0.12 40%
winter squash 283.0 0.40 69%
wheat bran 1515.5 2.16 38%
chard 120.0 0.19 51%
beet greens 134.9 0.22 35%
seaweed (laver) 218.4 0.35 80%
lettuce 78.3 0.15 50%
jalapeno peppers 150.0 0.27 37%
rhubarb 106.0 0.21 55%
butternut squash 281.5 0.45 75%
sauerkraut 85.6 0.19 39%
radishes 59.2 0.16 43%
cabbage 105.1 0.23 55%
shiitake mushroom 215.2 0.39 58%
chicory greens 100.9 0.23 23%
white mushroom 99.7 0.22 65%
radicchio 93.8 0.23 68%
endive 53.8 0.17 7%
coconut water 64.2 0.19 66%
carrots 211.9 0.41 64%
alfalfa 76.1 0.23 19%
chayote 64.4 0.24 41%
turnips 37.8 0.21 51%
red cabbage 76.9 0.29 55%
arugula 35.7 0.25 45%
coriander 16.9 0.23 30%
eggplant 25.5 0.25 35%
peas 146.1 0.42 65%
pinto beans 7.0 0.22 83%
spirulina 13.1 0.26 70%
edamame 687.3 1.21 41%
blackberries 103.2 0.43 27%
chives 14.1 0.30 48%
celeriac 100.0 0.42 72%
turnips -44.0 0.22 61%
oat bran 1530.9 2.46 65%
cantaloupe 15.7 0.34 70%
limes -24.5 0.30 70%
mulberries 37.5 0.43 74%
seaweed (kelp) 36.1 0.43 77%
carambola -45.6 0.31 56%
strawberries -49.3 0.32 49%
seaweed (wakame) 47.3 0.45 79%
soybeans (sprouted) 289.4 0.81 49%
beets 7.6 0.43 70%

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) 60 195
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 June 09 2020 while her least nutrient-dense day is June 14 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