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
3.3
Zinc : Copper
10.9
Potassium : Sodium
2.4
Calcium : Magnesium
1.7
Iron : Copper
6.1
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
Vitamin D 24%
Calcium 41%
Iron 58%
Sodium 60%
Vitamin E 64%
Folate 93%
Magnesium 102%
Potassium 103%
Phosphorus 110%
Panto Acid (B5) 112%
Leucine 118%
Valine 126%
Methionine 141%

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
turkey 6352.9 1.89 50%
lamb (lean) 1264.5 1.44 43%
pork liver 1164.8 1.65 59%
pork chops 1169.1 1.74 54%
beef liver 1127.3 1.75 60%
lamb kidney 841.2 1.12 52%
egg white 548.8 0.52 74%
veal liver 1118.9 1.92 55%
beef kidney 862.1 1.57 52%
lamb liver 882.6 1.68 48%
beef heart 881.6 1.79 52%
cottage cheese (low fat) 423.0 0.81 63%
rib eye fillet 904.7 1.99 45%
beef tripe 470.5 1.03 55%
chicken breast 667.9 1.48 60%
lamb heart 717.1 1.61 48%
whole egg 607.7 1.43 30%
chicken liver 696.6 1.72 50%
porterhouse steak (fat trimmed) 531.2 1.45 50%
beef roast 628.4 1.78 48%
bison 594.0 1.71 53%
ground beef (lean) 472.0 1.44 60%
kefir (low fat) 1.7 0.41 64%
cottage cheese with fruit 246.8 0.97 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2811.9 1.43 47%
salmon 1593.5 1.56 52%
halibut 1100.9 1.11 66%
rockfish 948.6 1.09 66%
crab 714.1 0.83 71%
lobster 699.3 0.89 71%
clam 915.9 1.42 73%
flounder 603.4 0.86 57%
crayfish 428.2 0.82 67%
orange roughy 496.5 1.05 70%
mussel 408.4 0.86 63%
octopus 691.2 1.64 71%
trout 662.5 1.68 45%
whiting 420.9 1.16 66%
mollusks conch 463.0 1.30 54%
pollock 330.2 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 347.8 0.23 49%
turnip greens 361.2 0.29 44%
amaranth leaves 147.7 0.21 86%
chinese cabbage 88.2 0.12 54%
asparagus 119.2 0.22 50%
portabella mushrooms 134.1 0.29 55%
escarole 80.0 0.19 24%
watercress 37.2 0.11 65%
mung beans 64.2 0.19 74%
snap beans 46.5 0.15 58%
seaweed (laver) 118.2 0.35 80%
cauliflower 63.4 0.25 50%
banana pepper 69.9 0.27 36%
lettuce 20.9 0.15 50%
chard 34.7 0.19 51%
broccoli 103.9 0.35 50%
parsley 103.8 0.36 48%
mustard greens 63.7 0.27 36%
celery 24.2 0.18 50%
alfalfa 44.7 0.23 19%
endive 18.7 0.17 7%
white mushroom 37.7 0.22 65%
zucchini 12.9 0.17 40%
chicory greens 29.7 0.23 23%
radicchio 24.9 0.23 68%
beet greens 24.3 0.22 35%
okra 23.1 0.22 50%
sauerkraut 6.9 0.19 39%
jalapeno peppers 37.8 0.27 37%
artichokes 128.8 0.47 49%
radishes -12.6 0.16 43%
pickles -28.5 0.12 40%
cucumber -28.5 0.12 40%
mulberries 101.5 0.43 74%
onions 52.6 0.32 65%
pumpkin -3.9 0.20 76%
peas 96.8 0.42 65%
rhubarb 1.9 0.21 55%
coriander 6.4 0.23 30%
arugula 14.0 0.25 45%
pinto beans 3.4 0.22 83%
kale 23.5 0.28 60%
summer squash -20.9 0.19 45%
spirulina 10.2 0.26 70%
blackberries 78.6 0.43 27%
collards 35.3 0.33 37%
boysenberries 100.9 0.50 54%
brussel sprouts 68.0 0.42 50%
turnips -26.0 0.21 51%
red peppers 15.9 0.31 40%
chives 3.5 0.30 48%
cabbage -30.1 0.23 55%
eggplant -25.3 0.25 35%
shiitake mushroom 24.0 0.39 58%
limes -22.9 0.30 70%
chayote -61.3 0.24 41%
celeriac 13.0 0.42 72%
seaweed (kelp) 12.8 0.43 77%
red cabbage -42.3 0.29 55%
seaweed (wakame) 23.6 0.45 79%

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) 20 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 May 08 2019 while her least nutrient-dense day is May 02 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)

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