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
7.5
Zinc : Copper
5.9
Potassium : Sodium
2.0
Calcium : Magnesium
2.2
Iron : Copper
9.9
Calcium : Phosphorus
0.9

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
Vitamin D 45%
Sodium 51%
Iron 66%
Panto Acid (B5) 82%
Thiamin (B1) 87%
Phosphorus 88%
Calcium 97%
Zinc 109%
Potassium 113%
Magnesium 121%
Manganese 122%
Selenium 123%
Vitamin B6 131%
Cystine 332%
Vitamin B-12 150%
Folate 135%
Niacin (B3) 133%
Riboflavin (B2) 151%
Vitamin C 322%
Vitamin E 177%
Copper 151%

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 2073.8 1.75 60%
veal liver 2124.5 1.92 55%
pork liver 1944.8 1.65 59%
lamb liver 1868.7 1.68 48%
lamb kidney 1400.9 1.12 52%
beef kidney 1161.5 1.57 52%
pork chops 1232.9 1.74 54%
chicken liver 1174.7 1.72 50%
turkey liver 1142.2 1.89 47%
lamb (lean) 785.2 1.44 43%
lamb heart 648.4 1.61 48%
lean pastrami 225.3 0.95 73%
lamb lungs 148.8 0.95 58%
beef tripe 179.4 1.03 55%
chicken breast 386.0 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2988.4 1.43 47%
crab 995.3 0.83 71%
mussel 1016.1 0.86 63%
lobster 938.1 0.89 71%
mollusks conch 1069.5 1.30 54%
salmon 1146.0 1.56 52%
halibut 833.0 1.11 66%
octopus 1150.0 1.64 71%
crayfish 476.8 0.82 67%
clam 702.2 1.42 73%
rockfish 500.3 1.09 66%
oysters 428.2 1.02 59%
flounder 261.6 0.86 57%
pollock 291.3 1.11 69%
molluscs -18.9 0.69 77%
welk 1206.9 2.75 82%
orange roughy 159.5 1.05 70%
perch 84.0 0.96 62%
whiting 157.5 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 789.9 0.23 49%
amaranth leaves 503.5 0.21 86%
turnip greens 539.1 0.29 44%
collards 298.2 0.33 37%
kale 244.8 0.28 60%
escarole 180.3 0.19 24%
zucchini 163.0 0.17 40%
parsley 263.0 0.36 48%
pumpkin 154.2 0.20 76%
celery 139.0 0.18 50%
cauliflower 173.6 0.25 50%
summer squash 135.0 0.19 45%
watercress 78.8 0.11 65%
broccoli 222.3 0.35 50%
cucumber 79.0 0.12 40%
onions 192.5 0.32 65%
sauerkraut 117.8 0.19 39%
chard 92.7 0.19 51%
beet greens 111.9 0.22 35%
radishes 59.1 0.16 43%
lettuce 58.0 0.15 50%
peas 202.6 0.42 65%
alfalfa 82.9 0.23 19%
turnips 67.4 0.21 51%
endive 45.7 0.17 7%
radicchio 74.0 0.23 68%
chayote 80.1 0.24 41%
rhubarb 46.8 0.21 55%
winter squash 145.8 0.40 69%
butternut squash 158.2 0.45 75%
arugula 28.1 0.25 45%
mulberries 97.6 0.43 74%
blackberries 97.4 0.43 27%
carrots 78.8 0.41 64%
turnips -29.7 0.22 61%
chives 10.4 0.30 48%
limes -9.9 0.30 70%
strawberries -11.6 0.32 49%
carambola -17.8 0.31 56%
celeriac 39.0 0.42 72%
beets 13.1 0.43 70%
boysenberries 39.7 0.50 54%
cantaloupe -97.3 0.34 70%
grapefruit -122.8 0.30 83%
raspberries 5.4 0.52 30%
lemongrass 276.6 0.99 93%
apricots -50.7 0.48 71%
watermelon -172.2 0.30 60%
gooseberries -88.1 0.44 52%
apricots -76.2 0.48 86%
grapefruit -187.9 0.33 85%
peaches -170.3 0.39 70%
honeydew melon -213.0 0.36 66%
cranberries -158.4 0.46 65%
cherries -160.3 0.50 61%
nectarines -195.7 0.44 72%
pineapple -170.0 0.50 76%
oranges -198.2 0.46 77%
kiwifruit -104.0 0.61 55%
quince -157.1 0.57 86%
pears -252.0 0.42 64%
mango -146.7 0.60 63%
blueberries -173.2 0.57 56%
ginger -58.8 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 December 01 2019 while her least nutrient-dense day is November 28 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