Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 with a low insulin load diet.

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 her 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
8.9
Zinc : Copper
13.5
Potassium : Sodium
1.0
Calcium : Magnesium
3.4
Iron : Copper
15.4
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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: dyslipedimia, fatigue, hypothyroidism, inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 5%
Calcium 16%
Magnesium 20%
Iron 22%
Vitamin E 24%
Potassium 26%
Copper 29%
Panto Acid (B5) 31%
Manganese 32%
Phosphorus 34%
Sodium 36%
Folate 37%
Vitamin C 39%
Omega-3 46%
Cystine 108%
Vitamin B12 42%
Vitamin B6 44%
Vitamin B3 (Niacin) 51%
Vitamin B2 (Riboflavin) 49%
Vitamin B1 (Thiamin) 48%
Vitamin A 288%
Selenium 70%
Zinc 44%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 brains 297.3 1.51 22%
liver sausage 315.0 3.31 13%
headcheese -285.6 1.57 20%
lamb brains 309.9 1.54 27%
whole egg 384.6 1.43 30%
sweetbread -408.4 3.18 12%
liverwurst 26.0 3.26 16%
cream cheese -343.5 3.50 11%
lamb liver 2349.0 1.68 48%
ham 9.3 1.49 29%
liver pate -252.9 3.19 16%
egg yolk -417.0 2.75 18%
feta cheese -181.6 2.64 22%
goat cheese -369.9 2.64 21%
camembert -234.1 3.00 21%
frankfurter -784.9 2.90 17%
turkey -91.0 2.21 28%
pork sausage -253.5 3.25 20%
greek yogurt -2.5 0.97 37%
brie -279.7 3.34 19%
pork stomach, cooked -209.4 1.57 32%
knackwurst -952.2 3.07 16%
meatballs -754.7 2.86 19%
bratwurst -733.0 3.33 16%
beef sausage -657.6 3.32 18%
beef tripe -246.2 0.94 38%
salami -342.7 3.78 18%
veal liver 2340.4 1.92 55%
lamb (lean) 650.2 1.44 43%
sour cream (light) -1259.8 1.36 26%
turkey liver 1351.7 1.89 47%
lamb kidney 1373.4 1.12 52%
blue cheese -299.7 3.53 21%
ricotta -1025.6 1.74 27%
muenster cheese -363.9 3.68 21%
bologna -1802.1 3.10 11%
monterey cheese -351.7 3.73 21%
ground beef, 80/20 -1.3 2.70 31%
sandwich spread, pork -303.8 2.35 30%
Poultry salad sandwich spread -236.3 2.00 33%
pork loin 478.6 1.93 41%
scrapple, pork -112.1 2.13 34%
ground turkey -278.0 2.58 30%
swiss cheese -252.2 3.93 22%
colby -375.9 3.94 21%
roast ham 268.2 1.78 41%
beef liver 2231.0 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3760.4 1.43 47%
mackerel 181.8 3.05 14%
salmon 1778.5 1.56 52%
sardine 622.0 2.08 38%
caviar 503.8 2.64 33%
herring 141.2 2.17 36%
trout 662.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 49.7 0.17 7%
olives -15.1 1.45 3%
alfalfa 69.4 0.23 19%
escarole 212.1 0.19 24%
chicory greens 93.3 0.23 23%
avocado -739.2 1.60 8%
blackberries 96.7 0.43 27%
coriander 15.1 0.23 30%
corn bran -575.8 2.24 12%
raspberries -5.1 0.52 30%
banana pepper 304.6 0.27 36%
beet greens 110.3 0.22 35%
eggplant 49.6 0.25 35%
mustard greens 193.2 0.27 36%
collards 266.9 0.33 37%
jalapeno peppers 195.8 0.27 37%
wheat bran 1662.4 2.16 38%
red peppers 356.1 0.31 40%
sauerkraut 91.5 0.19 39%
zucchini 239.1 0.17 40%
pickles 68.9 0.12 40%
cucumber 68.9 0.12 40%
chayote 117.7 0.24 41%
tofu -132.9 0.83 34%
turnip greens 501.2 0.29 44%
sunflower seeds 900.6 5.46 15%
edamame 678.4 1.21 41%
spinach 780.3 0.23 49%
radishes 71.9 0.16 43%
summer squash 195.8 0.19 45%
arugula 27.1 0.25 45%
coconut meat -1593.7 3.54 10%
parsley 266.8 0.36 48%
asparagus 341.5 0.22 50%
artichokes 346.5 0.47 49%
celery 162.5 0.18 50%
brussel sprouts 309.1 0.42 50%
cauliflower 219.4 0.25 50%
okra 172.3 0.22 50%
lettuce 64.3 0.15 50%
chives 11.3 0.30 48%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 65 175
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1300

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is May 21 2019 while her least nutrient-dense day is May 05 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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