Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Barbie 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 and being paleo.

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

supplements

The supplements listed below will provide Barbie 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
3.8
Zinc : Copper
7.1
Potassium : Sodium
1.4
Calcium : Magnesium
1.7
Iron : Copper
8.5
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 31%
Calcium 32%
Vitamin E 52%
Iron 56%
Potassium 75%
Sodium 77%
Magnesium 79%
Folate 80%
Phosphorus 85%
Panto Acid (B5) 86%
Thiamin (B1) 87%
Niacin (B3) 95%
Zinc 105%

optimal foods for you

The foods listed below will provide Barbie 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).

Animal based foods

food name nutrient density energy density insulin load
beef brains -57.2 1.51 22%
lamb brains -49.1 1.54 27%
egg yolk -293.9 2.75 18%
whole egg -196.5 1.43 30%
lamb liver 868.6 1.68 48%
sweetbread -620.0 3.18 12%
pork stomach, cooked -231.2 1.57 32%
beef tripe -167.6 0.94 38%
lamb kidney 656.3 1.12 52%
ground beef, 80/20 -0.7 2.70 31%
lamb (lean) 227.0 1.44 43%
chicken liver 569.6 1.72 50%
veal liver 947.6 1.92 55%
pork ribs -536.2 3.61 18%
ground beef -247.4 2.48 30%
beef rib eye steak -137.6 2.48 33%
pork loin 123.0 1.93 41%
ground turkey -288.2 2.58 30%
t-bone steak -389.6 2.94 26%
pork ribs 35.6 2.16 39%
turkey liver 353.5 1.89 47%
roast pork 48.2 1.99 41%
lamb leg -285.8 2.58 31%
flank, steak -214.9 2.63 33%
ground beef 70/30 -306.7 2.70 30%
lamb sweetbread -77.0 1.44 43%
rotisserie chicken thigh w. skin -432.2 2.26 31%
prok ears -460.0 1.66 35%
ground beef 70/30 -355.5 2.77 30%
lamb rib -634.6 3.61 19%
ground beef, 75/25 -301.8 2.77 31%
beef tenderloin steak -275.2 2.62 32%
beef loin -347.9 2.78 30%
beef rib, eye -280.4 2.65 32%
beef tenderloin steak -312.8 2.73 31%
beef liver 881.1 1.75 60%
roast beef -146.1 2.19 38%
beef loin, top loin -238.9 2.50 34%
pork chops 572.4 1.74 54%
beef rib, small end -309.2 2.78 31%
beef brisket -141.9 2.44 37%
pork liver 794.6 1.65 59%
pork (lean) 103.1 2.09 44%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1294.2 1.43 47%
mackerel 13.6 3.05 14%
caviar 43.2 2.64 33%
herring -31.5 2.17 36%
trout 269.5 1.68 45%
sardine -29.3 2.08 38%
salmon 548.3 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 39.4 0.17 7%
olives -7.6 1.45 3%
avocado -100.4 1.60 8%
alfalfa 50.1 0.23 19%
escarole 180.3 0.19 24%
chicory greens 57.8 0.23 23%
blackberries 80.6 0.43 27%
coriander 9.7 0.23 30%
sunflower seeds 1046.2 5.46 15%
raspberries 14.0 0.52 30%
banana pepper 170.9 0.27 36%
eggplant 56.9 0.25 35%
beet greens 63.1 0.22 35%
jalapeno peppers 185.1 0.27 37%
mustard greens 108.5 0.27 36%
collards 137.5 0.33 37%
sauerkraut 103.2 0.19 39%
red peppers 204.8 0.31 40%
pickles 74.0 0.12 40%
cucumber 74.0 0.12 40%
zucchini 112.6 0.17 40%
turnip greens 333.9 0.29 44%
chayote 76.2 0.24 41%
edamame 414.6 1.21 41%
spinach 444.3 0.23 49%
radishes 58.1 0.16 43%
summer squash 105.9 0.19 45%
arugula 20.5 0.25 45%
parsley 195.9 0.36 48%
coconut meat -771.1 3.54 10%
asparagus 229.0 0.22 50%
brussel sprouts 248.8 0.42 50%
artichokes 253.0 0.47 49%
celery 143.3 0.18 50%
cauliflower 154.2 0.25 50%
broccoli 183.4 0.35 50%
okra 111.6 0.22 50%
lettuce 45.0 0.15 50%
chives 6.6 0.30 48%
turnips 93.8 0.21 51%
strawberries 24.2 0.32 49%
chard 55.1 0.19 51%
soybeans (sprouted) 172.8 0.81 49%
coconut milk -1539.3 2.30 9%
portabella mushrooms 277.8 0.29 55%
chinese cabbage 156.1 0.12 54%
snap beans 262.3 0.15 58%
hazelnuts -169.8 6.29 10%
gooseberries -24.3 0.44 52%

macronutrients

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

macro targets

While Barbie’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) 60 175
fat (g) 15 95
carbs (g) 0 65
energy (calories) 1350

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 Barbie’s food log based on the harder to find 50% of the essential nutrients. Barbie’s most nutrient dense day is May 16 2019 while her least nutrient-dense day is May 18 2019.

best and worst days

Barbie’s food diary for the best and worst days are shown below for comparison. Barbie 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)
Eggs, Cooked 136
Spinach, Raw 7
Brown Mushrooms, Raw 14
Sun-Dried Tomato, Dry Pack 35
Zucchini, Cooked from Fresh 3
Sausage, Pork, Fresh 224
Parmesan Cheese, Fresh, Hard 109
Lettuce, Mixed Greens 19
Avocado, Black Skin, California Type 114
Olive Oil 119
Balsamic Vinegar 14
Blackberries, Fresh 2
Strawberries, Fresh 12
Salmon, Atlantic, Wild, Cooked 310
Lemon Juice, Fresh 11
Kale, Raw 8
Cabbage, Green, Raw 22
Cabbage, Red, Raw 28
Red Bell Peppers, Raw 23
Mayo Type Salad Dressing 113
Green Tea, Brewed, Unsweetened 9
Chamomile Tea 2
Cocoa Powder, Unsweetened 12
Cinnamon, Ground 6
Ginger, Ground 6

Worst Day

food name energy (kcal)
Eggs, Cooked 136
Bacon, Pork 56
Sweet Potato, Baked 51
Red Bell Peppers, Cooked 10
Onion, White, Yellow or Red, Cooked 14
Watermelon, Fresh 11
Sourdough Bread 174
Butter, Salted 203
Banana Bread, with Nuts 61
Pumpkin or Squash Seeds, Shelled, Unsalted 42
Green Tea, Brewed, Unsweetened 5
Strawberries, Fresh 12
Spindrift Sparkling Water, Raspberry Lime 9
Spinach, Raw 3
Chard, Swiss, Raw 3
Kale, Raw 4

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