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
6.8
Zinc : Copper
11.4
Potassium : Sodium
1.7
Calcium : Magnesium
4.1
Iron : Copper
10.9
Calcium : Phosphorus
0.8

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
Thiamin (B1) 35%
Iron 36%
Sodium 44%
Calcium 47%
Folate 47%
Magnesium 48%
Potassium 53%
Manganese 56%
Vitamin D 56%
Vitamin E 63%
Copper 66%
Omega-3 68%
Vitamin C 71%
Cystine 373%
Vitamin B12 201%
Vitamin B6 83%
Vitamin B5 (Pantothenic acid) 77%
Vitamin B3 (Niacin) 87%
Vitamin B2 (Riboflavin) 121%
Vitamin A 206%
Selenium 152%
Zinc 85%

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
lamb liver 2314.7 1.68 48%
beef liver 2198.4 1.75 60%
veal liver 2305.0 1.92 55%
pork liver 1890.5 1.65 59%
lamb kidney 1353.0 1.12 52%
turkey liver 1331.9 1.89 47%
beef kidney 1123.8 1.57 52%
pork chops 1204.1 1.74 54%
chicken liver 1111.8 1.72 50%
lamb (lean) 521.6 1.44 43%
lamb heart 598.7 1.61 48%
lean pastrami 170.8 0.95 73%
chicken breast 429.4 1.48 60%
lamb lungs 88.6 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3698.2 1.43 47%
salmon 1725.3 1.56 52%
crab 1146.7 0.83 71%
lobster 1149.5 0.89 71%
mussel 1130.2 0.86 63%
halibut 1180.7 1.11 66%
mollusks conch 1065.6 1.30 54%
rockfish 892.1 1.09 66%
crayfish 562.0 0.82 67%
octopus 1070.0 1.64 71%
clam 873.8 1.42 73%
flounder 498.9 0.86 57%
oysters 410.1 1.02 59%
pollock 454.3 1.11 69%
tuna 859.8 1.84 52%
whiting 364.4 1.16 66%
molluscs 38.4 0.69 77%
trout 642.9 1.68 45%
perch 162.1 0.96 62%
orange roughy 139.2 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 868.2 0.23 49%
amaranth leaves 565.8 0.21 86%
turnip greens 600.6 0.29 44%
pumpkin 318.2 0.20 76%
kale 346.2 0.28 60%
collards 377.5 0.33 37%
winter squash 395.1 0.40 69%
zucchini 243.7 0.17 40%
escarole 229.9 0.19 24%
butternut squash 372.6 0.45 75%
parsley 303.3 0.36 48%
summer squash 203.0 0.19 45%
celery 185.7 0.18 50%
cauliflower 224.3 0.25 50%
broccoli 273.9 0.35 50%
watercress 96.3 0.11 65%
cucumber 107.2 0.12 40%
onions 211.8 0.32 65%
carrots 253.9 0.41 64%
chard 106.0 0.19 51%
sauerkraut 103.3 0.19 39%
beet greens 125.4 0.22 35%
radishes 80.2 0.16 43%
lettuce 69.4 0.15 50%
chayote 118.0 0.24 41%
rhubarb 91.1 0.21 55%
endive 54.0 0.17 7%
radicchio 85.3 0.23 68%
turnips 66.2 0.21 51%
alfalfa 73.2 0.23 19%
peas 176.9 0.42 65%
arugula 32.7 0.25 45%
cantaloupe 68.7 0.34 70%
turnips -5.7 0.22 61%
blackberries 100.7 0.43 27%
chives 12.5 0.30 48%
celeriac 89.7 0.42 72%
carambola 5.6 0.31 56%
strawberries 3.4 0.32 49%
limes -19.0 0.30 70%
beets 40.4 0.43 70%
mulberries 35.0 0.43 74%
grapefruit -74.4 0.30 83%
boysenberries 17.1 0.50 54%
apricots -25.7 0.48 71%
gooseberries -52.1 0.44 52%
watermelon -142.2 0.30 60%
raspberries -6.3 0.52 30%
grapefruit -132.4 0.33 85%
apricots -60.3 0.48 86%
honeydew melon -140.6 0.36 66%
peaches -123.0 0.39 70%
kiwifruit -22.6 0.61 55%
lemongrass 194.6 0.99 93%
nectarines -152.8 0.44 72%
cherries -122.1 0.50 61%
oranges -152.1 0.46 77%
cranberries -166.6 0.46 65%
mango -90.5 0.60 63%
pineapple -177.7 0.50 76%
pears -237.0 0.42 64%
quince -158.2 0.57 86%
blueberries -184.4 0.57 56%
ginger -46.7 0.80 81%

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) 65 170
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 June 15 2020 while her least nutrient-dense day is July 06 2020.

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