Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Yvonne 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 Yvonne’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
9.0
Zinc : Copper
20.3
Potassium : Sodium
0.7
Calcium : Magnesium
2.3
Iron : Copper
16.9
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Yvonne’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, fatigue, hypothyroidism, inflammation, fibromyalgia.

nutrient % DRI prioritize
Calcium 58%
Vitamin D 72%
Folate 81%
Omega-3 81%
Iron 85%
Potassium 93%
Copper 100%
Magnesium 107%
Valine 124%
Leucine 125%
Phosphorus 133%
Manganese 149%
Tryptophan 149%
Cystine 195%
Vitamin B6 203%
Vitamin B5 (Pantothenic acid) 164%
Vitamin B3 (Niacin) 203%
Vitamin B2 (Riboflavin) 175%
Vitamin B1 (Thiamin) 219%
Vitamin C 163%
Vitamin E 162%
Selenium 174%
Zinc 230%

optimal foods for you

The foods listed below will provide Yvonne 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 14651.0 1.89 50%
pork chops 2759.1 1.74 54%
lamb (lean) 2384.0 1.44 43%
lamb liver 2256.7 1.68 48%
beef liver 2301.7 1.75 60%
veal liver 2360.8 1.92 55%
lamb kidney 1622.5 1.12 52%
pork liver 2085.7 1.65 59%
egg white 1001.5 0.52 74%
beef kidney 1404.7 1.57 52%
chicken breast 1261.8 1.48 60%
pork loin 1621.2 1.93 41%
kefir (low fat) 2.7 0.41 64%
pork shoulder 1063.1 1.62 56%
chicken liver 1139.9 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4960.8 1.43 47%
salmon 2908.3 1.56 52%
halibut 2238.0 1.11 66%
lobster 1795.1 0.89 71%
crab 1661.4 0.83 71%
rockfish 1848.7 1.09 66%
mussel 1182.3 0.86 63%
flounder 1082.5 0.86 57%
clam 1545.3 1.42 73%
crayfish 919.6 0.82 67%
octopus 1358.3 1.64 71%
pollock 805.7 1.11 69%
mollusks conch 970.7 1.30 54%
whiting 818.1 1.16 66%
orange roughy 667.7 1.05 70%
tuna 1313.3 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 827.7 0.23 49%
portabella mushrooms 613.8 0.29 55%
turnip greens 587.6 0.29 44%
amaranth leaves 477.2 0.21 86%
chinese cabbage 270.6 0.12 54%
asparagus 352.9 0.22 50%
banana pepper 309.6 0.27 36%
zucchini 214.5 0.17 40%
mung beans 214.1 0.19 74%
snap beans 154.9 0.15 58%
watercress 105.6 0.11 65%
cauliflower 220.7 0.25 50%
escarole 150.0 0.19 24%
summer squash 149.5 0.19 45%
kale 212.9 0.28 60%
okra 160.8 0.22 50%
artichokes 376.3 0.47 49%
white mushroom 153.3 0.22 65%
celery 103.5 0.18 50%
shiitake mushroom 288.5 0.39 58%
mustard greens 165.5 0.27 36%
broccoli 239.8 0.35 50%
parsley 237.1 0.36 48%
pickles 26.8 0.12 40%
cucumber 26.8 0.12 40%
chard 88.8 0.19 51%
pumpkin 87.6 0.20 76%
lettuce 51.0 0.15 50%
seaweed (laver) 224.9 0.35 80%
radishes 44.7 0.16 43%
red peppers 179.9 0.31 40%
beet greens 97.7 0.22 35%
brussel sprouts 270.7 0.42 50%
alfalfa 86.9 0.23 19%
endive 39.2 0.17 7%
chicory greens 80.7 0.23 23%
radicchio 78.7 0.23 68%
sauerkraut 41.6 0.19 39%
rhubarb 56.4 0.21 55%
coconut water 15.8 0.19 66%
jalapeno peppers 77.8 0.27 37%
onions 124.5 0.32 65%
cabbage 39.0 0.23 55%
chayote 49.7 0.24 41%
turnips 15.1 0.21 51%
coriander 13.5 0.23 30%
pinto beans 9.3 0.22 83%
arugula 23.1 0.25 45%
collards 96.9 0.33 37%
eggplant 14.2 0.25 35%
peas 169.3 0.42 65%
spirulina 18.9 0.26 70%
wheat bran 1700.0 2.16 38%
red cabbage 29.1 0.29 55%
oat bran 1954.3 2.46 65%
chives 10.2 0.30 48%
blackberries 113.5 0.43 27%
celeriac 100.3 0.42 72%
turnips -91.3 0.22 61%
limes -48.2 0.30 70%
carrots 33.8 0.41 64%
mulberries 48.2 0.43 74%
soybeans (sprouted) 381.4 0.81 49%
seaweed (kelp) 27.5 0.43 77%
carambola -69.9 0.31 56%
seaweed (wakame) 44.6 0.45 79%
butternut squash 36.5 0.45 75%
winter squash -13.6 0.40 69%
boysenberries 39.1 0.50 54%

macronutrients

The macronutrient split of Yvonne’s diet is shown in the chart below.

macro targets

While Yvonne’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) 100 195
fat (g) 20 80
carbs (g) 0 50
energy (calories) 1350

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 Yvonne’s food log based on the harder to find 50% of the essential nutrients. Yvonne’s most nutrient dense day is September 20 2020 while her least nutrient-dense day is September 20 2020.

best and worst days

Yvonne’s food diary for the best and worst days are shown below for comparison. Yvonne 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)
3 serves moconna coffee and milk 50
Chocolate gateaux cake, butter icing (Cadbury's Swiss Gateaux) 4848
Spaghetti sauce with meat, homemade, with added fat 531
Valuemetric, Grated Cheese, Mozzarella 78
Tops, Grated Parmesan Cheese 20
Bundaberg, Diet Ginger Beer 30
American Beauty, pasta, spaghetti, dry, enriched 203
Strawberries, Fresh 69
Cream, Fluid, Heavy Whipping 304

Worst Day

food name energy (kcal)
3 serves moconna coffee and milk 50
Chocolate gateaux cake, butter icing (Cadbury's Swiss Gateaux) 4848
Spaghetti sauce with meat, homemade, with added fat 531
Valuemetric, Grated Cheese, Mozzarella 78
Tops, Grated Parmesan Cheese 20
Bundaberg, Diet Ginger Beer 30
American Beauty, pasta, spaghetti, dry, enriched 203
Strawberries, Fresh 69
Cream, Fluid, Heavy Whipping 304

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