Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Caroline 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 and being autoimmune.

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 Caroline’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
6.6
Zinc : Copper
5.7
Potassium : Sodium
1.5
Calcium : Magnesium
1.9
Iron : Copper
7.0
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Caroline’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: dyslipedimia, fatigue, female infertility, inflammation, methylation, insomnia, headaches, fibromyalgia, sleep apnea.

nutrient % DRI prioritize
Sodium 49%
Iron 56%
Vitamin D 72%
Calcium 77%
Potassium 81%
Panto Acid (B5) 84%
Phosphorus 103%
Magnesium 108%
Manganese 126%
Zinc 127%
Folate 136%
Niacin (B3) 144%
Selenium 157%
Cystine 359%
Vitamin B-12 206%
Vitamin B-6 191%
Riboflavin (B2) 281%
Thiamin (B1) 182%
Vitamin C 340%
Vitamin E 195%
Vitamin A 427%
Copper 181%

optimal foods for you

The foods listed below will provide Caroline with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 liver 2337.2 1.75 60%
veal liver 2398.2 1.92 55%
pork liver 2156.4 1.65 59%
lamb liver 2132.7 1.68 48%
lamb kidney 1389.1 1.12 52%
chicken liver 1270.2 1.72 50%
beef kidney 1090.6 1.57 52%
turkey liver 1296.8 1.89 47%
pork chops 1161.9 1.74 54%
lamb (lean) 588.4 1.44 43%
lean pastrami 215.6 0.95 73%
lamb lungs 145.4 0.95 58%
lamb heart 578.6 1.61 48%
beef tripe 131.1 1.03 55%
chicken breast 378.7 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2860.9 1.43 47%
mussel 1042.1 0.86 63%
crab 996.7 0.83 71%
lobster 922.5 0.89 71%
halibut 910.3 1.11 66%
mollusks conch 994.2 1.30 54%
salmon 1133.9 1.56 52%
octopus 1182.1 1.64 71%
crayfish 487.2 0.82 67%
clam 795.0 1.42 73%
rockfish 550.9 1.09 66%
oysters 410.1 1.02 59%
flounder 240.6 0.86 57%
pollock 305.3 1.11 69%
molluscs -20.3 0.69 77%
perch 75.6 0.96 62%
orange roughy 130.6 1.05 70%
whiting 173.3 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 965.7 0.23 49%
turnip greens 710.8 0.29 44%
amaranth leaves 643.4 0.21 86%
pumpkin 359.1 0.20 76%
collards 440.0 0.33 37%
kale 382.7 0.28 60%
winter squash 415.4 0.40 69%
escarole 252.8 0.19 24%
parsley 353.5 0.36 48%
zucchini 208.5 0.17 40%
celery 201.2 0.18 50%
butternut squash 390.6 0.45 75%
cauliflower 223.5 0.25 50%
summer squash 184.3 0.19 45%
onions 262.2 0.32 65%
broccoli 285.4 0.35 50%
cucumber 117.1 0.12 40%
watercress 98.2 0.11 65%
sauerkraut 154.4 0.19 39%
chard 122.6 0.19 51%
beet greens 142.2 0.22 35%
radishes 88.3 0.16 43%
carrots 250.6 0.41 64%
lettuce 80.5 0.15 50%
turnips 112.2 0.21 51%
chayote 118.4 0.24 41%
peas 238.4 0.42 65%
rhubarb 92.7 0.21 55%
endive 59.7 0.17 7%
radicchio 91.5 0.23 68%
alfalfa 85.0 0.23 19%
arugula 38.2 0.25 45%
turnips -4.3 0.22 61%
cantaloupe 63.2 0.34 70%
mulberries 122.6 0.43 74%
blackberries 112.9 0.43 27%
celeriac 110.3 0.42 72%
chives 14.2 0.30 48%
strawberries 11.1 0.32 49%
limes -6.6 0.30 70%
carambola -4.1 0.31 56%
beets 53.5 0.43 70%
grapefruit -88.6 0.30 83%
boysenberries 36.6 0.50 54%
lemongrass 362.4 0.99 93%
watermelon -144.1 0.30 60%
apricots -26.2 0.48 71%
raspberries 3.6 0.52 30%
gooseberries -56.8 0.44 52%
grapefruit -155.7 0.33 85%
apricots -62.2 0.48 86%
honeydew melon -152.1 0.36 66%
peaches -129.5 0.39 70%
nectarines -159.6 0.44 72%
kiwifruit -40.0 0.61 55%
cherries -127.6 0.50 61%
cranberries -174.3 0.46 65%
oranges -176.2 0.46 77%
pineapple -188.8 0.50 76%
mango -117.1 0.60 63%
quince -150.6 0.57 86%
pears -254.5 0.42 64%
blueberries -190.9 0.57 56%
ginger -47.8 0.80 81%
grapefruit juice -327.9 0.46 95%

macronutrients

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

macro targets

While Caroline’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) 65 165
fat (g) 20 85
carbs (g) 0 55
energy (calories) 1250

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 Caroline’s food log based on the harder to find 50% of the essential nutrients. Caroline’s most nutrient dense day is August 15 2019 while her least nutrient-dense day is August 21 2019.

best and worst days

Caroline’s food diary for the best and worst days are shown below for comparison. Caroline 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