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
2.9
Zinc : Copper
14.9
Potassium : Sodium
0.8
Calcium : Magnesium
4.1
Iron : Copper
16.9
Calcium : Phosphorus
0.7

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 16%
Iron 24%
Copper 32%
Magnesium 34%
Vitamin A 35%
Folate 38%
Thiamin (B1) 39%
Vitamin E 42%
Potassium 43%
Vitamin K1 50%
Calcium 52%
Sodium 53%
Vitamin D 58%
Cystine 143%
Vitamin B-12 154%
Vitamin B-6 101%
Pantothenic acid (B5) 72%
Niacin (B3) 94%
Riboflavin (B2) 80%
Vitamin C 112%
Selenium 125%
Zinc 60%

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
beef liver 2201.7 1.75 60%
veal liver 2302.5 1.92 55%
lamb liver 2028.8 1.68 48%
pork liver 1886.6 1.65 59%
lamb kidney 1198.9 1.12 52%
pork chops 1221.6 1.74 54%
turkey liver 1301.4 1.89 47%
chicken liver 1114.0 1.72 50%
beef kidney 971.4 1.57 52%
egg white 244.1 0.52 74%
kefir (low fat) 4.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2952.6 1.43 47%
crab 1016.9 0.83 71%
lobster 959.0 0.89 71%
mussel 864.5 0.86 63%
halibut 970.2 1.11 66%
salmon 1206.0 1.56 52%
mollusks conch 993.1 1.30 54%
crayfish 488.7 0.82 67%
rockfish 597.0 1.09 66%
octopus 926.5 1.64 71%
clam 723.1 1.42 73%
flounder 274.5 0.86 57%
oysters 321.9 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 965.7 0.23 49%
turnip greens 710.8 0.29 44%
amaranth leaves 573.4 0.21 86%
portabella mushrooms 492.5 0.29 55%
collards 512.1 0.33 37%
chinese cabbage 356.7 0.12 54%
wheat bran 1660.0 2.16 38%
kale 431.9 0.28 60%
snap beans 348.8 0.15 58%
asparagus 370.9 0.22 50%
pumpkin 322.8 0.20 76%
brussel sprouts 455.2 0.42 50%
red peppers 356.0 0.31 40%
escarole 272.9 0.19 24%
banana pepper 311.7 0.27 36%
winter squash 401.8 0.40 69%
parsley 353.5 0.36 48%
celery 212.4 0.18 50%
broccoli 325.7 0.35 50%
zucchini 200.9 0.17 40%
oat bran 1671.4 2.46 65%
mustard greens 255.4 0.27 36%
butternut squash 378.1 0.45 75%
onions 285.4 0.32 65%
shiitake mushroom 322.0 0.39 58%
artichokes 377.1 0.47 49%
okra 214.1 0.22 50%
mung beans 190.3 0.19 74%
cauliflower 224.3 0.25 50%
summer squash 173.3 0.19 45%
pickles 120.9 0.12 40%
cucumber 120.9 0.12 40%
jalapeno peppers 211.5 0.27 37%
watercress 107.1 0.11 65%
carrots 264.5 0.41 64%
chard 122.6 0.19 51%
beet greens 142.2 0.22 35%
sauerkraut 112.1 0.19 39%
cabbage 127.7 0.23 55%
radishes 81.9 0.16 43%
lettuce 81.9 0.15 50%
white mushroom 123.5 0.22 65%
rhubarb 108.1 0.21 55%
chicory greens 117.3 0.23 23%
seaweed (laver) 193.2 0.35 80%
coconut water 90.3 0.19 66%
chayote 123.5 0.24 41%
radicchio 106.6 0.23 68%
endive 61.8 0.17 7%
turnips 68.4 0.21 51%
alfalfa 79.1 0.23 19%
peas 189.5 0.42 65%
red cabbage 102.1 0.29 55%
eggplant 50.6 0.25 35%
arugula 38.3 0.25 45%
coriander 18.2 0.23 30%
pinto beans 7.7 0.22 83%
cantaloupe 73.8 0.34 70%
celeriac 123.0 0.42 72%
turnips -3.4 0.22 61%
blackberries 115.8 0.43 27%
spirulina 12.5 0.26 70%
chives 14.6 0.30 48%
strawberries 8.3 0.32 49%
carambola 8.2 0.31 56%
limes -16.8 0.30 70%
soybeans (sprouted) 309.4 0.81 49%
mulberries 44.6 0.43 74%
seaweed (kelp) 43.9 0.43 77%
beets 42.9 0.43 70%
grapefruit -58.9 0.30 83%
seaweed (wakame) 40.5 0.45 79%
boysenberries 25.4 0.50 54%
gooseberries -38.7 0.44 52%
apricots -23.9 0.48 71%
watermelon -138.5 0.30 60%

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) 75 195
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 May 25 2019 while her least nutrient-dense day is May 20 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)
3 serves moconna coffee and milk 50
Perfect Keto, MCT Oil Powder 70
Perfect Keto, Keto Collagen, Chocolate 80
Quicksteam cauliflower rice garden herbs 492
Chicken Breast, Skin Removed Before Cooking 363
Avocado, Green Skin, Florida Type 276
Camembert Cheese 90

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