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%
Manganese 19%
Magnesium 20%
Iron 22%
Sodium 24%
Calcium 25%
Potassium 26%
Panto Acid (B5) 31%
Copper 32%
Phosphorus 34%
Vitamin E 36%
Vitamin B12 42%
Folate 46%
Cystine 108%
Vitamin B-6 48%
Niacin (B3) 51%
Riboflavin (B2) 54%
Thiamin (B1) 48%
Vitamin C 99%
Vitamin A 221%
Selenium 70%
Zinc 54%

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
liver sausage 376.3 3.31 13%
beef brains 46.7 1.51 22%
headcheese -270.6 1.57 20%
lamb brains 84.6 1.54 27%
whole egg 319.5 1.43 30%
sweetbread -452.8 3.18 12%
liverwurst 46.0 3.26 16%
cream cheese -345.7 3.50 11%
ham 14.2 1.49 29%
liver pate -233.4 3.19 16%
lamb liver 2063.1 1.68 48%
feta cheese -171.8 2.64 22%
egg yolk -549.2 2.75 18%
goat cheese -353.5 2.64 21%
camembert -223.0 3.00 21%
frankfurter -752.1 2.90 17%
turkey -87.7 2.21 28%
pork sausage -259.9 3.25 20%
brie -267.4 3.34 19%
greek yogurt -2.4 0.97 37%
knackwurst -904.1 3.07 16%
pork stomach, cooked -189.0 1.57 32%
bratwurst -672.1 3.33 16%
meatballs -793.0 2.86 19%
lamb (lean) 787.7 1.44 43%
beef sausage -639.3 3.32 18%
beef tripe -233.2 0.94 38%
sour cream (light) -1190.7 1.36 26%
salami -353.6 3.78 18%
veal liver 2359.2 1.92 55%
ricotta -978.6 1.74 27%
blue cheese -286.6 3.53 21%
bologna -1708.7 3.10 11%
turkey liver 1335.3 1.89 47%
muenster cheese -349.4 3.68 21%
monterey cheese -337.9 3.73 21%
sandwich spread, pork -289.3 2.35 30%
Poultry salad sandwich spread -224.0 2.00 33%
ground beef, 80/20 -1.2 2.70 31%
lamb kidney 1219.3 1.12 52%
pork loin 521.8 1.93 41%
scrapple, pork -104.3 2.13 34%
roast ham 320.6 1.78 41%
colby -361.3 3.94 21%
swiss cheese -251.8 3.93 22%
beef rib eye steak -157.2 2.48 33%
beef liver 2253.0 1.75 60%
ground turkey -357.2 2.58 30%
chicken liver 1141.1 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3065.5 1.43 47%
mackerel 79.8 3.05 14%
caviar 347.3 2.64 33%
sardine 251.2 2.08 38%
herring 70.0 2.17 36%
salmon 1294.8 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 50.5 0.17 7%
olives -14.3 1.45 3%
alfalfa 71.4 0.23 19%
escarole 216.3 0.19 24%
chicory greens 94.6 0.23 23%
avocado -799.2 1.60 8%
blackberries 108.6 0.43 27%
coriander 15.3 0.23 30%
corn bran -538.3 2.24 12%
raspberries 7.0 0.52 30%
banana pepper 311.4 0.27 36%
beet greens 111.9 0.22 35%
eggplant 53.7 0.25 35%
mustard greens 196.6 0.27 36%
collards 280.1 0.33 37%
jalapeno peppers 203.5 0.27 37%
wheat bran 1696.9 2.16 38%
red peppers 364.7 0.31 40%
sauerkraut 96.5 0.19 39%
zucchini 197.0 0.17 40%
cucumber 73.1 0.12 40%
pickles 73.1 0.12 40%
sunflower seeds 1059.3 5.46 15%
chayote 125.2 0.24 41%
tofu -115.0 0.83 34%
turnip greens 512.1 0.29 44%
spinach 789.9 0.23 49%
radishes 75.5 0.16 43%
summer squash 168.0 0.19 45%
edamame 397.0 1.21 41%
coconut meat -1531.3 3.54 10%
arugula 27.8 0.25 45%
parsley 271.8 0.36 48%
asparagus 346.3 0.22 50%
artichokes 362.7 0.47 49%
brussel sprouts 323.7 0.42 50%
celery 168.2 0.18 50%
cauliflower 215.8 0.25 50%
okra 176.2 0.22 50%
lettuce 65.5 0.15 50%
chives 11.5 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 03 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