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 nutrient dense maintenance 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).

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
8.7
Zinc : Copper
10.6
Potassium : Sodium
1.3
Calcium : Magnesium
2.9
Iron : Copper
12.8
Calcium : Phosphorus
0.7

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 21%
Sodium 71%
Magnesium 80%
Iron 83%
Calcium 85%
Thiamin (B1) 90%
Vitamin E 96%
Panto Acid (B5) 98%
Potassium 100%
Manganese 101%
Folate 105%
Phosphorus 107%
Omega-3 108%

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 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
lamb liver 725.5 1.68 48%
beef brains 139.5 1.51 22%
lamb brains 171.9 1.54 27%
egg yolk -180.6 2.75 18%
ground beef, 80/20 -2.2 2.70 31%
lamb -1105.9 6.39 5%
sweetbread -433.3 3.18 12%
veal liver 376.6 1.92 55%
turkey liver 233.2 1.89 47%
lamb kidney 435.1 1.12 52%
pork ribs -528.2 3.61 18%
chicken liver 263.1 1.72 50%
chicken breast breaded -76.5 2.63 39%
beef kidney 289.0 1.57 52%
beef liver 360.2 1.75 60%
pork (lean) 41.5 2.09 44%
whole egg -74.2 1.43 30%
roast pork -24.2 1.99 41%
chicken patty, uncooked -334.1 2.92 32%
ground turkey -302.9 2.58 30%
chicken patty, cooked -332.3 2.87 34%
pork chops 149.1 1.74 54%
pork ribs -134.2 2.16 39%
lamb chop -133.7 2.34 42%
pork liver 231.0 1.65 59%
lamb heart 69.1 1.61 48%
beef rib eye steak -327.7 2.48 33%
beef heart 71.1 1.79 52%
lamb sweetbread -0.0 1.44 43%
lamb rib -732.6 3.61 19%
t-bone steak -526.5 2.94 26%
turkey heart -38.4 1.74 47%
flank, steak -413.5 2.63 33%
beef rib, small end -470.7 2.78 31%
lamb leg -437.0 2.58 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2142.4 1.43 47%
mackerel 157.9 3.05 14%
salmon 949.4 1.56 52%
caviar 309.8 2.64 33%
mollusks conch 760.9 1.30 54%
trout 517.1 1.68 45%
sardine 325.8 2.08 38%
herring 53.1 2.17 36%
tuna 313.8 1.84 52%
anchovy 93.1 2.10 44%
mussel 515.0 0.86 63%
halibut 438.6 1.11 66%
cod 168.9 2.90 71%
rockfish 416.7 1.09 66%
sturgeon 77.1 1.35 49%
flounder 254.5 0.86 57%
abalone 61.2 1.89 57%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1303.2 6.14 16%
sunflower seeds 1296.6 5.46 15%
almonds 958.2 6.07 15%
flax seed 849.8 5.34 12%
walnuts 663.9 6.19 13%
pumpkin seeds 642.8 5.59 19%
hazelnuts 73.8 6.29 10%
brazil nuts -318.0 6.59 9%
sesame butter -35.9 5.86 21%
pine nuts -374.5 6.73 11%
pili nuts -535.7 7.19 7%
edamame 883.7 1.21 41%
sesame seeds -582.9 6.31 10%
avocado 202.2 1.60 8%
butternuts -635.3 6.12 17%
olives -4.8 1.45 3%
peanuts -784.4 5.99 18%
pistachio nuts -685.0 5.69 22%
endive 36.6 0.17 7%
cashews -781.6 5.80 26%
coconut meat -633.8 3.54 10%
pecans -1316.5 6.91 6%
escarole 171.9 0.19 24%
alfalfa 47.3 0.23 19%
blackberries 121.7 0.43 27%
spinach 436.9 0.23 49%
chicory greens 62.8 0.23 23%
turnip greens 325.1 0.29 44%
soybeans (sprouted) 290.0 0.81 49%
raspberries 63.2 0.52 30%
artichokes 348.3 0.47 49%
macadamia nuts -1512.8 7.18 6%
banana pepper 177.8 0.27 36%
collards 171.0 0.33 37%
red peppers 208.2 0.31 40%
brussel sprouts 304.9 0.42 50%
jalapeno peppers 140.3 0.27 37%
zucchini 187.1 0.17 40%
coconut -690.0 4.43 34%
mustard greens 104.9 0.27 36%
eggplant 76.8 0.25 35%
coriander 8.9 0.23 30%
beet greens 62.7 0.22 35%
yeast extract spread 87.4 1.85 59%

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) 15 120
carbs (g) 0 65
energy (calories) 1600

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 April 14 2019 while her least nutrient-dense day is April 16 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)

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