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
4.7
Zinc : Copper
4.8
Potassium : Sodium
1.3
Calcium : Magnesium
2.2
Iron : Copper
8.9
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
Sodium 54%
Vitamin D 56%
Potassium 77%
Panto Acid (B5) 81%
Iron 87%
Niacin (B3) 97%
Calcium 101%
Phosphorus 101%
Folate 112%
Thiamin (B1) 119%
Riboflavin (B2) 124%
Magnesium 126%
Zinc 130%
Cystine 408%
Vitamin B-12 189%
Vitamin B-6 152%
Vitamin C 441%
Vitamin E 260%
Selenium 186%
Manganese 132%
Copper 220%

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 2063.7 1.75 60%
veal liver 2102.0 1.92 55%
pork liver 1895.2 1.65 59%
lamb liver 1846.9 1.68 48%
lamb kidney 1404.4 1.12 52%
pork chops 1230.0 1.74 54%
beef kidney 1113.0 1.57 52%
chicken liver 1165.9 1.72 50%
turkey liver 1104.3 1.89 47%
lamb (lean) 721.5 1.44 43%
lean pastrami 227.1 0.95 73%
lamb heart 607.4 1.61 48%
lamb lungs 150.3 0.95 58%
beef tripe 149.2 1.03 55%
chicken breast 404.8 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2919.9 1.43 47%
mussel 1063.8 0.86 63%
crab 1019.0 0.83 71%
lobster 948.0 0.89 71%
halibut 943.3 1.11 66%
mollusks conch 1026.7 1.30 54%
salmon 1179.2 1.56 52%
octopus 1205.3 1.64 71%
crayfish 500.4 0.82 67%
clam 825.9 1.42 73%
rockfish 582.9 1.09 66%
oysters 418.1 1.02 59%
flounder 261.8 0.86 57%
pollock 318.0 1.11 69%
molluscs -8.7 0.69 77%
perch 84.8 0.96 62%
orange roughy 147.0 1.05 70%
whiting 188.2 1.16 66%
welk 1221.2 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
spinach 877.8 0.23 49%
amaranth leaves 573.4 0.21 86%
turnip greens 611.5 0.29 44%
pumpkin 256.6 0.20 76%
kale 305.4 0.28 60%
collards 318.7 0.33 37%
zucchini 208.0 0.17 40%
escarole 219.0 0.19 24%
celery 191.7 0.18 50%
parsley 308.2 0.36 48%
cauliflower 229.4 0.25 50%
summer squash 185.8 0.19 45%
onions 248.8 0.32 65%
cucumber 117.2 0.12 40%
broccoli 267.2 0.35 50%
sauerkraut 158.9 0.19 39%
watercress 88.5 0.11 65%
radishes 91.6 0.16 43%
winter squash 251.6 0.40 69%
chard 107.6 0.19 51%
turnips 118.5 0.21 51%
beet greens 127.1 0.22 35%
lettuce 69.2 0.15 50%
chayote 125.6 0.24 41%
rhubarb 95.5 0.21 55%
butternut squash 257.2 0.45 75%
peas 227.3 0.42 65%
radicchio 93.3 0.23 68%
endive 52.7 0.17 7%
alfalfa 85.7 0.23 19%
carrots 151.8 0.41 64%
arugula 33.7 0.25 45%
mulberries 135.2 0.43 74%
turnips 2.2 0.22 61%
celeriac 124.1 0.42 72%
blackberries 119.1 0.43 27%
chives 12.3 0.30 48%
strawberries 21.1 0.32 49%
limes -1.7 0.30 70%
carambola 2.4 0.31 56%
beets 60.1 0.43 70%
cantaloupe -23.4 0.34 70%
lemongrass 378.3 0.99 93%
boysenberries 47.5 0.50 54%
grapefruit -85.7 0.30 83%
raspberries 14.7 0.52 30%
gooseberries -51.7 0.44 52%
watermelon -152.4 0.30 60%
apricots -36.3 0.48 71%
grapefruit -140.2 0.33 85%
honeydew melon -139.7 0.36 66%
peaches -126.5 0.39 70%
apricots -70.7 0.48 86%
kiwifruit -19.6 0.61 55%
nectarines -155.5 0.44 72%
cranberries -165.4 0.46 65%
oranges -166.4 0.46 77%
cherries -143.4 0.50 61%
pineapple -172.4 0.50 76%
quince -139.8 0.57 86%
pears -244.3 0.42 64%
mango -132.2 0.60 63%
blueberries -183.2 0.57 56%
ginger -43.7 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) 65 165
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 April 13 2019 while her least nutrient-dense day is April 18 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)
Keto Irish soda bread 633
Eggs, Cooked 136
Clarified butter, Butter Oil 37
Olive Oil 119
Cucumber, Raw, With Peel 5
Mac nut hummus 91
Whisps, Cheddar Cheese Crisps 68
Strawberries, Fresh 12
Blueberries, Fresh 8
Crown Prince, Naturally Smoked Oysters 65
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 172
Cabbage, Red, Raw 28
Arugula, Raw 5
Lettuce, Romaine or Cos 8
Lemon Juice, Fresh 5
Olive Oil 239
Kale, Raw 8
Cauliflower, Raw 13
Beet Greens, Raw 28
Kingdom, Organic Sharp Cheddar Cheese 90
Sweet Potato, Baked 21
Whisps, Cheddar Cheese Crisps 85

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