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
3.5
Zinc : Copper
65.0
Potassium : Sodium
0.9
Calcium : Magnesium
2.3
Iron : Copper
20.1
Calcium : Phosphorus
1.0

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, headaches, fibromyalgia.

nutrient % DRI prioritize
Manganese 29%
Iron 32%
Copper 35%
Phosphorus 46%
Calcium 54%
Potassium 57%
Sodium 60%
Magnesium 62%
Leucine 70%
Valine 70%
Isoleucine 82%
Methionine 83%
Vitamin D 88%
Cystine 108%
Folate 335%
Vitamin A 150%
Selenium 118%
Zinc 286%

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 11960.8 1.89 50%
lamb (lean) 2923.2 1.44 43%
pork chops 2492.1 1.74 54%
egg white 1252.0 0.52 74%
pork liver 1783.8 1.65 59%
beef liver 1854.5 1.75 60%
veal liver 2000.3 1.92 55%
lamb kidney 1006.2 1.12 52%
lamb liver 1506.1 1.68 48%
cottage cheese (low fat) 639.5 0.81 63%
chicken breast 1227.7 1.48 60%
rib eye fillet 1642.4 1.99 45%
pork loin 1459.5 1.93 41%
beef tripe 649.2 1.03 55%
kefir (low fat) 4.3 0.41 64%
whole egg 910.1 1.43 30%
ground beef (lean) 907.2 1.44 60%
porterhouse steak (fat trimmed) 881.9 1.45 50%
sirloin steak (lean) 1158.2 1.77 57%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3496.7 1.43 47%
halibut 2140.7 1.11 66%
lobster 1812.5 0.89 71%
salmon 2371.6 1.56 52%
rockfish 1885.6 1.09 66%
crab 1638.9 0.83 71%
clam 1945.1 1.42 73%
flounder 1123.2 0.86 57%
crayfish 956.2 0.82 67%
mussel 927.7 0.86 63%
orange roughy 862.3 1.05 70%
octopus 1375.1 1.64 71%
whiting 889.1 1.16 66%
pollock 800.7 1.11 69%
molluscs 248.0 0.69 77%
perch 458.9 0.96 62%
mollusks conch 761.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
spinach 726.4 0.23 49%
turnip greens 635.8 0.29 44%
amaranth leaves 494.5 0.21 86%
chinese cabbage 251.0 0.12 54%
portabella mushrooms 297.7 0.29 55%
asparagus 222.8 0.22 50%
watercress 72.1 0.11 65%
snap beans 109.8 0.15 58%
escarole 134.9 0.19 24%
mung beans 123.5 0.19 74%
kale 198.7 0.28 60%
artichokes 364.7 0.47 49%
zucchini 79.3 0.17 40%
chard 82.7 0.19 51%
rhubarb 97.7 0.21 55%
lettuce 49.2 0.15 50%
pickles 8.8 0.12 40%
cucumber 8.8 0.12 40%
mustard greens 131.1 0.27 36%
okra 96.1 0.22 50%
parsley 198.5 0.36 48%
celery 38.6 0.18 50%
seaweed (laver) 194.7 0.35 80%
banana pepper 114.7 0.27 36%
radishes 19.6 0.16 43%
summer squash 50.7 0.19 45%
endive 34.2 0.17 7%
alfalfa 75.6 0.23 19%
white mushroom 72.5 0.22 65%
cauliflower 83.4 0.25 50%
collards 157.0 0.33 37%
beet greens 61.2 0.22 35%
chicory greens 60.1 0.23 23%
radicchio 46.6 0.23 68%
coconut water 13.7 0.19 66%
sauerkraut 7.6 0.19 39%
pumpkin -2.3 0.20 76%
onions 107.0 0.32 65%
turnips -0.5 0.21 51%
arugula 27.4 0.25 45%
coriander 10.2 0.23 30%
pinto beans 5.3 0.22 83%
broccoli 105.0 0.35 50%
cabbage -5.0 0.23 55%
spirulina 13.7 0.26 70%
jalapeno peppers -7.5 0.27 37%
eggplant -24.1 0.25 35%
chayote -32.2 0.24 41%
chives 9.8 0.30 48%
shiitake mushroom 71.4 0.39 58%
red cabbage -16.4 0.29 55%
blackberries 82.9 0.43 27%
carrots 62.7 0.41 64%
celeriac 78.2 0.42 72%
brussel sprouts 72.6 0.42 50%
limes -45.0 0.30 70%
turnips -114.6 0.22 61%
peas 56.2 0.42 65%
red peppers -46.5 0.31 40%
seaweed (kelp) 20.9 0.43 77%
mulberries -1.9 0.43 74%
seaweed (wakame) 24.3 0.45 79%
carambola -111.2 0.31 56%
boysenberries 33.6 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) 75 185
fat (g) 20 95
carbs (g) 0 60
energy (calories) 1400

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 November 14 2019 while her least nutrient-dense day is November 13 2019.

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)

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