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
2.0
Zinc : Copper
79.0
Potassium : Sodium
1.2
Calcium : Magnesium
2.2
Iron : Copper
24.3
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, headaches, fibromyalgia.

nutrient % DRI prioritize
Manganese 14%
Copper 21%
Iron 23%
Valine 31%
Leucine 32%
Isoleucine 35%
Tryptophan 35%
Methionine 37%
Sodium 38%
Lysine 40%
Threonine 41%
Selenium 42%
Calcium 43%
Cystine 50%
Folate 102%
Vitamin C 393%
Vitamin D 77%
Vitamin E 147%
Vitamin A 105%
Zinc 208%
Magnesium 53%

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 27970.6 1.89 50%
lamb (lean) 4464.0 1.44 43%
pork chops 3807.6 1.74 54%
egg white 1805.2 0.52 74%
pork liver 2371.6 1.65 59%
rib eye fillet 2742.5 1.99 45%
beef liver 2276.9 1.75 60%
chicken breast 1920.8 1.48 60%
veal liver 2436.4 1.92 55%
cottage cheese (low fat) 1094.1 0.81 63%
lamb kidney 1442.7 1.12 52%
pork loin 2390.3 1.93 41%
lamb liver 2040.8 1.68 48%
beef tripe 1011.4 1.03 55%
beef roast 1895.5 1.78 48%
porterhouse steak (fat trimmed) 1498.8 1.45 50%
chicken drumstick 1462.5 1.49 47%
lamb heart 1555.6 1.61 48%
beef kidney 1503.0 1.57 52%
pork shoulder 1544.3 1.62 56%
ground pork 1782.1 1.85 54%
leg ham 1523.8 1.65 56%
chuck steak 1824.2 1.94 51%
kefir (low fat) 3.1 0.41 64%
bison 1524.4 1.71 53%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5588.3 1.43 47%
salmon 3546.9 1.56 52%
halibut 3008.7 1.11 66%
lobster 2483.0 0.89 71%
rockfish 2687.7 1.09 66%
crab 2296.5 0.83 71%
clam 2854.9 1.42 73%
flounder 1722.8 0.86 57%
crayfish 1344.5 0.82 67%
mussel 1175.9 0.86 63%
orange roughy 1402.3 1.05 70%
octopus 1895.8 1.64 71%
whiting 1297.2 1.16 66%
pollock 1128.7 1.11 69%
perch 730.9 0.96 62%
welk 2842.9 2.75 82%
mollusks conch 1096.7 1.30 54%
molluscs 333.0 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 829.7 0.23 49%
turnip greens 822.0 0.29 44%
amaranth leaves 490.3 0.21 86%
chinese cabbage 263.2 0.12 54%
watercress 105.9 0.11 65%
asparagus 238.2 0.22 50%
mung beans 122.9 0.19 74%
portabella mushrooms 229.6 0.29 55%
kale 198.2 0.28 60%
chard 91.3 0.19 51%
lettuce 39.7 0.15 50%
mustard greens 160.3 0.27 36%
escarole 74.1 0.19 24%
banana pepper 149.2 0.27 36%
endive 25.9 0.17 7%
alfalfa 83.2 0.23 19%
rhubarb 61.5 0.21 55%
zucchini 14.7 0.17 40%
parsley 219.5 0.36 48%
okra 71.7 0.22 50%
beet greens 69.1 0.22 35%
seaweed (laver) 212.3 0.35 80%
white mushroom 61.1 0.22 65%
chicory greens 60.8 0.23 23%
pickles -76.2 0.12 40%
cucumber -76.2 0.12 40%
cauliflower 61.8 0.25 50%
radishes -42.4 0.16 43%
radicchio 37.7 0.23 68%
collards 147.1 0.33 37%
celery -46.6 0.18 50%
coriander 10.9 0.23 30%
pinto beans 6.4 0.22 83%
arugula 24.4 0.25 45%
summer squash -39.1 0.19 45%
snap beans -89.5 0.15 58%
broccoli 132.6 0.35 50%
spirulina 19.4 0.26 70%
sauerkraut -76.2 0.19 39%
artichokes 248.9 0.47 49%
cabbage -53.8 0.23 55%
chives 9.7 0.30 48%
onions 30.0 0.32 65%
turnips -104.7 0.21 51%
pumpkin -130.5 0.20 76%
blackberries 136.1 0.43 27%
coconut water -155.0 0.19 66%
eggplant -99.0 0.25 35%
jalapeno peppers -95.6 0.27 37%
red peppers -35.6 0.31 40%
limes -96.4 0.30 70%
chayote -163.2 0.24 41%
mulberries 40.9 0.43 74%
red cabbage -105.8 0.29 55%
peas 32.1 0.42 65%
brussel sprouts 20.8 0.42 50%
seaweed (kelp) 18.0 0.43 77%

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) 75 190
fat (g) 20 100
carbs (g) 0 65
energy (calories) 1450

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 29 2019 while her least nutrient-dense day is January 13 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
Avocado, Black Skin, California Type 114
Corned Beef 193
Camembert Cheese 85
Celery, Raw 13
Figs, Fresh 74
Almond Butter, Unsalted 174
Woolworths, Diet Dry Ginger Ale 2
Fried Eggs, Whole Egg 202
Coles, Streaky Bacon 139
Tomato Raw, Includes Cherry, Grape, Roma 8
Broccoli, Cooked From Fresh 39
Butter, Salted 102
Mushrooms, Raw 2

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