Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sandra get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.

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 Sandra’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Sandra with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
7.5
Potassium : Sodium
1.5
Calcium : Magnesium
0.7
Iron : Copper
10.7
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sandra’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Calcium 34%
Iron 35%
Thiamin (B1) 47%
Vitamin E 50%
Vitamin D 55%
Zinc 56%
Folate 60%
Phosphorus 61%
Copper 66%
Leucine 69%
Manganese 69%
Panto Acid (B5) 69%
Valine 72%

optimal foods for you

The foods listed below will provide Sandra with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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
gruyere cheese -54.4 4.13 22%
lamb (lean) 1207.8 1.44 43%
pork chops 1353.8 1.74 54%
liver sausage -38.8 3.31 13%
swiss cheese -52.0 3.93 22%
cheddar cheese -182.0 4.10 20%
colby -121.9 3.94 21%
cream cheese -210.2 3.50 11%
monterey cheese -100.5 3.73 21%
salami -192.2 3.78 18%
muenster cheese -117.3 3.68 21%
blue cheese -85.5 3.53 21%
brie -85.7 3.34 19%
liverwurst -132.7 3.26 16%
veal liver 1136.1 1.92 55%
edam cheese -106.6 3.57 23%
gouda cheese -102.7 3.56 24%
bratwurst -215.8 3.33 16%
liver pate -181.1 3.19 16%
pork loin 749.1 1.93 41%
pork sausage -149.3 3.25 20%
chorizo -594.9 4.55 17%
camembert -61.5 3.00 21%
lamb liver 921.5 1.68 48%
rib eye fillet 741.4 1.99 45%
beef sausage -301.9 3.32 18%
feta cheese -58.0 2.64 22%
goat cheese -107.7 2.64 21%
pork ribs 422.5 2.16 39%
pork ribs -500.0 3.61 18%
beef rib eye steak 158.5 2.48 33%
egg yolk -244.9 2.75 18%
meatballs -295.0 2.86 19%
bologna -546.1 3.10 11%
beef liver 946.5 1.75 60%
ground beef, 80/20 0.7 2.70 31%
limburger cheese -441.7 3.27 19%
whole egg 342.1 1.43 30%
roast beef 298.6 2.19 38%
beef brisket, flat half -106.7 2.98 31%
pork (lean) 447.6 2.09 44%
beef shortribs -43.5 2.95 33%
pork liver 920.8 1.65 59%
beef brisket -30.3 2.80 33%
beef brisket, flat half -92.9 2.89 32%
beef brisket 145.7 2.44 37%
pepperoni -1156.2 5.04 13%
flank, steak -20.0 2.63 33%
frankfurter -458.3 2.90 17%
t-bone steak -259.6 2.94 26%
lamb rib -614.7 3.61 19%
lamb -1776.0 6.39 5%
beef rib, small end -110.4 2.78 31%
roast pork 327.7 1.99 41%
ground beef, 75/25 -137.4 2.77 31%
knackwurst -566.7 3.07 16%
beef tenderloin steak -126.7 2.73 31%
ground beef 70/30 -169.0 2.77 30%
turkey -44.3 2.21 28%
ground beef 70/30 -134.3 2.70 30%
lamb leg -82.4 2.58 31%
beef rib, eye -87.4 2.65 32%
beef loin -171.2 2.78 30%
beef tenderloin steak -92.0 2.62 32%
beef roast 514.8 1.78 48%
mozzarella -179.0 3.04 34%
ground turkey -136.6 2.58 30%
beef loin, top loin -30.1 2.50 34%
sweetbread -735.7 3.18 12%
headcheese -79.6 1.57 20%
sliced turkey pepperoni -7.3 2.43 35%
roast ham 319.1 1.78 41%
ground beef -118.6 2.48 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2592.3 1.43 47%
mackerel 52.7 3.05 14%
salmon 1126.9 1.56 52%
caviar 46.4 2.64 33%
trout 509.5 1.68 45%
sardine 185.0 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 438.3 5.46 15%
hazelnuts -270.2 6.29 10%
peanut butter -43.9 5.90 18%
sesame butter -239.2 5.86 21%
lupin seeds 626.7 3.71 51%
olives -1.9 1.45 3%
almonds -1094.0 6.07 15%
garbanzo beans 701.1 3.78 69%
corn bran -256.8 2.24 12%
wheat bran 341.6 2.16 38%
pumpkin seeds -1254.2 5.59 19%
flax seed -1382.1 5.34 12%

macronutrients

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

macro targets

While Sandra’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) 85 190
fat (g) 20 130
carbs (g) 0 60
energy (calories) 1750

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 Sandra’s food log based on the harder to find 50% of the essential nutrients. Sandra’s most nutrient dense day is September 26 2020 while her least nutrient-dense day is September 24 2020.

best and worst days

Sandra’s food diary for the best and worst days are shown below for comparison. Sandra 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)
Coffee long black with cream(Wayne) 112
[Optimising Nutrition] Spinach, Salmon and Feta Frittata 608
Olive Oil 60
Onion, White, Yellow or Red, Raw 12
Garlic, Fresh 4
Green Bell Peppers, Raw 8
Eggplant, Raw 10
Tomato Raw, Includes Cherry, Grape, Roma 5
Coon, Tasty, Natural Cheese Block 141
Raw Egg 155
Raw Egg, White 22
Chocolate Mouse 317
Strawberries, Fresh 12
Pumpkin or Squash Seeds, Shelled, Unsalted 57

Worst Day

food name energy (kcal)
Harvest Pumpkin and Sausage Soup 827
Coffee long black with cream(Wayne) 112

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