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
6.7
Zinc : Copper
6.1
Potassium : Sodium
2.8
Calcium : Magnesium
3.2
Iron : Copper
9.3
Calcium : Phosphorus
1.1

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 46%
Iron 80%
Manganese 92%
Vitamin D 110%
Phosphorus 116%
Panto Acid (B5) 120%
Magnesium 130%
Potassium 139%
Zinc 146%
Calcium 155%
Folate 171%
Thiamin (B1) 178%
Copper 193%
Omega-3 219%
Vitamin B-12 256%
Vitamin B-6 239%
Niacin (B3) 195%
Riboflavin (B2) 263%
Vitamin C 467%
Vitamin E 297%
Selenium 210%

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 1950.8 1.68 48%
beef liver 1778.3 1.75 60%
pork liver 1678.8 1.65 59%
veal liver 1809.5 1.92 55%
lamb kidney 1379.4 1.12 52%
beef kidney 1313.9 1.57 52%
chicken liver 1023.7 1.72 50%
turkey liver 1068.4 1.89 47%
pork chops 757.8 1.74 54%
lamb heart 540.9 1.61 48%
beef tripe 188.0 1.03 55%
lean pastrami 112.5 0.95 73%
beef heart 509.9 1.79 52%
lamb lungs 92.0 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2988.4 1.43 47%
mussel 1121.3 0.86 63%
salmon 1325.5 1.56 52%
crab 923.7 0.83 71%
mollusks conch 1119.3 1.30 54%
lobster 882.5 0.89 71%
octopus 1016.7 1.64 71%
halibut 686.2 1.11 66%
crayfish 420.0 0.82 67%
oysters 505.7 1.02 59%
rockfish 513.8 1.09 66%
flounder 304.6 0.86 57%
clam 506.4 1.42 73%
tuna 671.0 1.84 52%
pollock 305.4 1.11 69%
sardine 722.2 2.08 38%
welk 1054.2 2.75 82%
trout 498.2 1.68 45%
molluscs -38.1 0.69 77%
perch 84.5 0.96 62%
whiting 185.0 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 747.7 0.23 49%
amaranth leaves 486.0 0.21 86%
turnip greens 506.0 0.29 44%
collards 312.3 0.33 37%
zucchini 214.0 0.17 40%
pumpkin 206.6 0.20 76%
parsley 277.0 0.36 48%
kale 241.6 0.28 60%
escarole 190.0 0.19 24%
summer squash 179.3 0.19 45%
celery 159.5 0.18 50%
cauliflower 184.6 0.25 50%
broccoli 220.3 0.35 50%
sauerkraut 131.1 0.19 39%
cucumber 92.4 0.12 40%
onions 185.2 0.32 65%
watercress 80.1 0.11 65%
winter squash 218.4 0.40 69%
beet greens 110.7 0.22 35%
peas 206.3 0.42 65%
chard 91.0 0.19 51%
butternut squash 217.3 0.45 75%
radishes 63.9 0.16 43%
turnips 84.3 0.21 51%
lettuce 56.1 0.15 50%
alfalfa 81.0 0.23 19%
endive 46.9 0.17 7%
radicchio 71.9 0.23 68%
chayote 72.6 0.24 41%
rhubarb 41.5 0.21 55%
arugula 27.5 0.25 45%
turnips -1.6 0.22 61%
blackberries 85.5 0.43 27%
strawberries 32.4 0.32 49%
mulberries 83.8 0.43 74%
chives 10.2 0.30 48%
limes -15.9 0.30 70%
beets 31.3 0.43 70%
carambola -26.0 0.31 56%
celeriac 24.8 0.42 72%
carrots -3.3 0.41 64%
grapefruit -59.9 0.30 83%
cantaloupe -43.7 0.34 70%
boysenberries 26.7 0.50 54%
lemongrass 260.1 0.99 93%
watermelon -117.5 0.30 60%
apricots -32.0 0.48 71%
raspberries -6.8 0.52 30%
grapefruit -117.8 0.33 85%
apricots -56.7 0.48 86%
peaches -123.9 0.39 70%
gooseberries -101.5 0.44 52%
honeydew melon -147.5 0.36 66%
cranberries -106.9 0.46 65%
oranges -117.1 0.46 77%
pineapple -102.5 0.50 76%
nectarines -129.7 0.44 72%
kiwifruit -53.4 0.61 55%
pears -204.0 0.42 64%
blueberries -134.3 0.57 56%
cherries -172.1 0.50 61%
ginger -38.9 0.80 81%
quince -169.1 0.57 86%

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) 65 175
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 January 25 2020 while her least nutrient-dense day is January 26 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