Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nicola 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.

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 Nicola’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Nicola with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.0
Zinc : Copper
5.2
Potassium : Sodium
3.7
Calcium : Magnesium
1.6
Iron : Copper
6.4
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Nicola’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 36%
Iron 71%
Calcium 84%
Manganese 101%
Vitamin D 104%
Panto Acid (B5) 120%
Magnesium 141%
Potassium 145%
Folate 146%
Phosphorus 147%
Vitamin E 158%
Zinc 161%
Leucine 168%

optimal foods for you

The foods listed below will provide Nicola 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
veal liver 1002.5 1.92 55%
pork liver 920.1 1.65 59%
beef liver 846.0 1.75 60%
lamb kidney 529.4 1.12 52%
lamb (lean) 563.2 1.44 43%
lamb liver 569.7 1.68 48%
chicken liver 552.0 1.72 50%
beef tripe 336.0 1.03 55%
beef kidney 460.8 1.57 52%
rib eye fillet 514.4 1.99 45%
beef heart 411.6 1.79 52%
lean pastrami 150.1 0.95 73%
kefir (low fat) 1.7 0.41 64%
egg white 23.9 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1804.3 1.43 47%
crab 450.5 0.83 71%
salmon 620.7 1.56 52%
lobster 406.5 0.89 71%
mussel 397.1 0.86 63%
mollusks conch 473.2 1.30 54%
halibut 373.2 1.11 66%
rockfish 282.8 1.09 66%
crayfish 207.9 0.82 67%
octopus 409.2 1.64 71%
flounder 183.6 0.86 57%
oysters 180.8 1.02 59%
trout 335.8 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 368.7 0.23 49%
turnip greens 305.4 0.29 44%
amaranth leaves 213.5 0.21 86%
snap beans 167.2 0.15 58%
escarole 127.6 0.19 24%
asparagus 129.1 0.22 50%
chinese cabbage 99.4 0.12 54%
pumpkin 93.3 0.20 76%
edamame 365.1 1.21 41%
jalapeno peppers 102.8 0.27 37%
parsley 126.4 0.36 48%
mung beans 82.9 0.19 74%
broccoli 121.3 0.35 50%
celery 66.6 0.18 50%
lemongrass 283.0 0.99 93%
onions 98.9 0.32 65%
collards 103.3 0.33 37%
cauliflower 76.4 0.25 50%
portabella mushrooms 89.9 0.29 55%
red peppers 93.0 0.31 40%
garbanzo beans 1016.7 3.78 69%
watercress 30.0 0.11 65%
artichokes 128.7 0.47 49%
seaweed (laver) 95.6 0.35 80%
banana pepper 67.2 0.27 36%
sauerkraut 47.8 0.19 39%
zucchini 42.6 0.17 40%
brussel sprouts 105.5 0.42 50%
mustard greens 62.5 0.27 36%
kale 65.9 0.28 60%
lentils 301.5 1.16 64%
chard 40.1 0.19 51%
alfalfa 48.9 0.23 19%
peas 100.8 0.42 65%
okra 45.9 0.22 50%
radicchio 44.5 0.23 68%
lettuce 24.9 0.15 50%
blackberries 94.9 0.43 27%
endive 28.0 0.17 7%
chicory greens 40.3 0.23 23%
beet greens 36.8 0.22 35%
shiitake mushroom 78.3 0.39 58%
radishes 14.8 0.16 43%
pickles 3.1 0.12 40%
cucumber 3.1 0.12 40%
summer squash 20.9 0.19 45%
mulberries 81.1 0.43 74%
white mushroom 26.4 0.22 65%
boysenberries 95.2 0.50 54%
turnips 8.9 0.21 51%
arugula 15.4 0.25 45%
coriander 7.0 0.23 30%
wheat bran 519.1 2.16 38%
rhubarb -1.1 0.21 55%
pinto beans 3.2 0.22 83%
chayote 7.2 0.24 41%
cabbage -0.7 0.23 55%
eggplant 3.4 0.25 35%
spirulina 6.3 0.26 70%
winter squash 34.3 0.40 69%
chives 4.2 0.30 48%
cowpeas 234.0 1.16 69%
limes -2.6 0.30 70%
butternut squash 38.0 0.45 75%
red cabbage -5.6 0.29 55%
seaweed (kelp) 23.7 0.43 77%
beets 22.4 0.43 70%
seaweed (wakame) 27.6 0.45 79%
raspberries 39.7 0.52 30%
turnips -46.7 0.22 61%
celeriac 4.1 0.42 72%
soybeans (sprouted) 107.6 0.81 49%
coconut water -58.5 0.19 66%

macronutrients

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

macro targets

While Nicola’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) 85 165
fat (g) 15 80
carbs (g) 0 125
energy (calories) 1550

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 Nicola’s food log based on the harder to find 50% of the essential nutrients. Nicola’s most nutrient dense day is April 11 2019 while her least nutrient-dense day is April 03 2019.

best and worst days

Nicola’s food diary for the best and worst days are shown below for comparison. Nicola 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)
Dannon, All Natural Yogurt, Plain 47
Blueberries, Fresh 17
Trail Mix 140
Honey 21
Coffee, Prepared from Instant 38
Salad 106
Trail Mix 140
Edamame, Green or Immature, Cooked from Frozen 36
Chicken Breast, Skin Removed Before Cooking 208
Grapefruit, Fresh, Pink or Red 54
Beef Steak, Sirloin, No Visible Fat Eaten 360
Coop, Root Mash 81
Broccoli, Raw 22
Green Beans, Cooked from Fresh 30
Asparagus, Cooked from Fresh 17
Strawberries, Fresh 29

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