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 fat loss with a low insulin load diet.

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
2.3
Zinc : Copper
7.2
Potassium : Sodium
1.5
Calcium : Magnesium
0.4
Iron : Copper
10.6
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 38%
Iron 42%
Thiamin (B1) 54%
Vitamin D 60%
Vitamin E 62%
Zinc 65%
Folate 69%
Phosphorus 71%
Leucine 74%
Copper 79%
Panto Acid (B5) 79%
Valine 79%
Manganese 83%

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 weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
chicken liver 7.1 1.72 50%
veal liver 7.4 1.92 55%
lamb liver 6.2 1.68 48%
lamb kidney 6.2 1.12 52%
pork liver 6.6 1.65 59%
beef liver 6.7 1.75 60%
turkey liver 4.2 1.89 47%
beef tripe 4.4 1.03 55%
beef kidney 4.1 1.57 52%
pork chops 4.1 1.74 54%
whole egg 1.0 1.43 30%
beef roast 3.2 1.78 48%
porterhouse steak (fat trimmed) 3.0 1.45 50%
ham 0.6 1.49 29%
lamb heart 2.7 1.61 48%
pork (lean) 2.5 2.09 44%
rib eye fillet 2.5 1.99 45%
bison 3.1 1.71 53%
lamb brains 0.0 1.54 27%
lamb (lean) 1.7 1.44 43%
liver sausage -0.4 3.31 12%
pork loin 1.7 1.93 41%
beef brains -0.7 1.51 22%
pork shoulder 3.2 1.62 56%
lamb sweetbread 1.6 1.44 43%
roast pork 1.7 1.99 41%
leg ham 3.2 1.65 56%
beef heart 2.7 1.79 52%
lamb lungs 2.8 0.95 58%
roast beef 1.4 2.19 38%
cream cheese (low fat) 4.8 1.05 76%
egg yolk -0.5 2.75 18%

Suggested seafood based foods

food name nutrient density energy density insulin load
fish roe 7.3 1.43 47%
trout 4.3 1.68 45%
crab 6.3 0.83 71%
salmon 4.4 1.56 52%
mackerel 0.9 3.05 14%
sturgeon 3.4 1.35 49%
crayfish 5.0 0.82 67%
lobster 5.5 0.89 71%
flounder 3.4 0.86 57%
halibut 4.3 1.11 66%
mollusks conch 3.0 1.3 54%
sardine 1.6 2.08 38%
white fish 4.4 1.08 70%
anchovy 2.1 2.1 44%
rockfish 3.7 1.09 66%

Suggested plant based foods

food name nutrient density energy density insulin load
endive 9.2 0.17 7%
chicory greens 8.1 0.23 23%
spinach 10.7 0.23 49%
watercress 12.0 0.11 65%
coriander 7.8 0.23 30%
escarole 7.0 0.19 24%
alfalfa 6.5 0.23 19%
turnip greens 7.7 0.29 44%
asparagus 7.6 0.22 50%
beet greens 5.9 0.22 35%
arugula 6.0 0.25 45%
seaweed (laver) 10.0 0.35 80%
mustard greens 4.8 0.27 36%
parsley 5.9 0.36 48%
okra 6.0 0.22 50%
chinese cabbage 5.7 0.12 54%
lettuce 5.2 0.15 50%
chard 5.4 0.19 51%
chives 4.8 0.3 48%
spirulina 7.0 0.26 70%
broccoli 4.7 0.35 50%
banana pepper 2.8 0.27 36%
portabella mushrooms 4.7 0.29 55%
blackberries 1.5 0.43 27%
olives -0.5 1.45 3%
collards 2.4 0.33 37%
white mushroom 5.4 0.22 65%
tofu 2.2 0.83 34%
cauliflower 3.5 0.25 50%
pickles 2.2 0.12 40%
cucumber 2.2 0.12 40%
zucchini 2.1 0.17 40%
yeast extract spread 5.1 1.85 59%
raspberries 0.5 0.52 30%
amaranth leaves 6.5 0.21 86%
red peppers 1.5 0.31 40%
celery 2.3 0.18 50%
brussel sprouts 2.2 0.42 50%
wheat bran 2.1 2.16 38%
seaweed (wakame) 5.4 0.45 79%
edamame 1.5 1.21 41%
jalapeno peppers 0.4 0.27 37%
radicchio 3.7 0.23 68%
soybeans (sprouted) 2.0 0.81 49%
eggplant -0.2 0.25 34%
peas 3.3 0.42 65%
artichokes 1.6 0.47 49%
summer squash 0.8 0.19 45%
avocado -2.4 1.6 8%
shiitake mushroom 2.2 0.39 58%
rhubarb 1.8 0.21 55%

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) 95 205
fat (g) 25 80
carbs (g) 0 50
energy (calories) 1300

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 25 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)
Coffee long black with cream(Wayne) 112
Harvest Pumpkin and Sausage Soup 413
Asian Cabbage Stir-Fry 660

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