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 50%
Sodium 51%
Iron 56%
Potassium 75%
Vitamin E 78%
Magnesium 79%
Phosphorus 85%
Panto Acid (B5) 86%
Thiamin (B1) 87%
Niacin (B3) 95%
Folate 100%
Manganese 112%

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 -48.9 1.51 22%
lamb brains -47.1 1.54 27%
whole egg -196.2 1.43 30%
egg yolk -325.7 2.75 18%
lamb liver 761.1 1.68 48%
sweetbread -567.8 3.18 12%
lamb kidney 615.0 1.12 52%
beef tripe -192.6 0.94 38%
pork stomach, cooked -276.5 1.57 32%
ground beef, 80/20 -1.5 2.70 31%
chicken liver 534.1 1.72 50%
pork ribs -537.4 3.61 18%
turkey liver 303.2 1.89 47%
roast pork 28.2 1.99 41%
pork ribs 11.3 2.16 39%
pork loin -4.9 1.93 41%
ground turkey -328.1 2.58 30%
beef rib eye steak -254.5 2.48 33%
prok ears -408.0 1.66 35%
ground beef -363.3 2.48 30%
t-bone steak -433.3 2.94 26%
veal liver 677.3 1.92 55%
lamb sweetbread -97.3 1.44 43%
rotisserie chicken thigh w. skin -423.8 2.26 31%
beef liver 780.2 1.75 60%
lamb leg -350.3 2.58 31%
pork (lean) 83.9 2.09 44%
beef kidney 307.3 1.57 52%
lamb heart 98.2 1.61 48%
lamb rib -659.0 3.61 19%
flank, steak -320.8 2.63 33%
beef tenderloin steak -352.9 2.62 32%
beef loin -415.1 2.78 30%
beef tenderloin steak -382.0 2.73 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1319.9 1.43 47%
mackerel 28.5 3.05 14%
caviar 59.1 2.64 33%
salmon 597.4 1.56 52%
trout 294.2 1.68 45%
herring -27.8 2.17 36%
sardine -8.9 2.08 38%
mollusks conch 333.4 1.30 54%
anchovy 82.1 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
endive 36.5 0.17 7%
olives -5.9 1.45 3%
avocado -34.2 1.60 8%
alfalfa 41.5 0.23 19%
escarole 169.8 0.19 24%
chicory greens 58.4 0.23 23%
blackberries 93.2 0.43 27%
sunflower seeds 1092.0 5.46 15%
coriander 9.7 0.23 30%
raspberries 33.0 0.52 30%
banana pepper 173.3 0.27 36%
eggplant 62.9 0.25 35%
beet greens 64.0 0.22 35%
jalapeno peppers 183.8 0.27 37%
collards 164.3 0.33 37%
mustard greens 109.8 0.27 36%
sauerkraut 106.6 0.19 39%
red peppers 209.4 0.31 40%
pickles 76.8 0.12 40%
cucumber 76.8 0.12 40%
turnip greens 343.6 0.29 44%
zucchini 109.9 0.17 40%
edamame 435.2 1.21 41%
chayote 76.8 0.24 41%
spinach 447.3 0.23 49%
radishes 54.6 0.16 43%
summer squash 105.3 0.19 45%
parsley 180.7 0.36 48%
arugula 20.4 0.25 45%
coconut meat -680.1 3.54 10%
asparagus 217.8 0.22 50%
brussel sprouts 264.6 0.42 50%
artichokes 258.4 0.47 49%
celery 148.1 0.18 50%
cauliflower 156.3 0.25 50%
broccoli 183.0 0.35 50%
okra 110.2 0.22 50%
lettuce 46.6 0.15 50%
strawberries 46.5 0.32 49%
turnips 96.6 0.21 51%
chives 6.5 0.30 48%
soybeans (sprouted) 178.5 0.81 49%
chard 55.7 0.19 51%
coconut milk -1354.4 2.30 9%
portabella mushrooms 260.5 0.29 55%
chinese cabbage 158.0 0.12 54%
hazelnuts -43.5 6.29 10%
snap beans 286.6 0.15 58%
gooseberries -5.4 0.44 52%
boysenberries 110.6 0.50 54%
shiitake mushroom 230.4 0.39 58%
red cabbage 67.0 0.29 55%
rhubarb 48.7 0.21 55%
cabbage 55.9 0.23 55%
apples -124.1 0.52 50%
almonds -64.4 6.07 15%

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