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
2.4
Zinc : Copper
9.9
Potassium : Sodium
2.4
Calcium : Magnesium
1.4
Iron : Copper
6.0
Calcium : Phosphorus
0.4

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 38%
Sodium 43%
Calcium 60%
Iron 66%
Panto Acid (B5) 95%
Vitamin E 102%
Manganese 104%
Potassium 112%
Magnesium 119%
Phosphorus 119%
Folate 123%
Leucine 135%
Valine 138%

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
pork liver 1016.6 1.65 59%
beef liver 974.3 1.75 60%
veal liver 959.3 1.92 55%
lamb kidney 644.2 1.12 52%
lamb (lean) 697.5 1.44 43%
egg white 304.9 0.52 74%
pork chops 670.9 1.74 54%
lamb liver 638.1 1.68 48%
beef tripe 410.4 1.03 55%
beef kidney 586.6 1.57 52%
chicken liver 624.7 1.72 50%
cottage cheese (low fat) 295.3 0.81 63%
whole egg 462.1 1.43 30%
beef heart 563.5 1.79 52%
chicken breast 433.5 1.48 60%
lamb heart 452.5 1.61 48%
rib eye fillet 580.6 1.99 45%
kefir (low fat) 1.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2424.1 1.43 47%
salmon 1101.0 1.56 52%
halibut 752.9 1.11 66%
rockfish 626.1 1.09 66%
crab 504.5 0.83 71%
lobster 465.1 0.89 71%
mussel 439.2 0.86 63%
flounder 385.1 0.86 57%
clam 551.9 1.42 73%
mollusks conch 463.0 1.30 54%
crayfish 299.6 0.82 67%
octopus 526.7 1.64 71%
orange roughy 321.6 1.05 70%
trout 500.4 1.68 45%
whiting 258.5 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 377.9 0.23 49%
turnip greens 360.0 0.29 44%
amaranth leaves 190.0 0.21 86%
snap beans 129.8 0.15 58%
chinese cabbage 108.3 0.12 54%
asparagus 126.9 0.22 50%
portabella mushrooms 150.8 0.29 55%
escarole 102.4 0.19 24%
mung beans 77.6 0.19 74%
watercress 39.9 0.11 65%
cauliflower 84.6 0.25 50%
broccoli 117.7 0.35 50%
parsley 115.3 0.36 48%
peas 136.0 0.42 65%
seaweed (laver) 111.1 0.35 80%
celery 50.0 0.18 50%
jalapeno peppers 69.9 0.27 37%
banana pepper 69.7 0.27 36%
collards 93.0 0.33 37%
pumpkin 44.3 0.20 76%
chard 41.9 0.19 51%
mustard greens 63.7 0.27 36%
lettuce 25.7 0.15 50%
onions 80.1 0.32 65%
brussel sprouts 115.4 0.42 50%
zucchini 29.0 0.17 40%
artichokes 131.5 0.47 49%
kale 64.1 0.28 60%
alfalfa 45.6 0.23 19%
sauerkraut 29.5 0.19 39%
endive 22.8 0.17 7%
white mushroom 40.6 0.22 65%
okra 38.6 0.22 50%
chicory greens 37.2 0.23 23%
mulberries 101.5 0.43 74%
radicchio 34.6 0.23 68%
beet greens 32.1 0.22 35%
red peppers 56.9 0.31 40%
blackberries 93.0 0.43 27%
cucumber -10.4 0.12 40%
pickles -10.4 0.12 40%
radishes 0.6 0.16 43%
boysenberries 110.8 0.50 54%
summer squash 1.0 0.19 45%
rhubarb 5.0 0.21 55%
arugula 14.6 0.25 45%
coriander 6.7 0.23 30%
pinto beans 3.7 0.22 83%
turnips -6.1 0.21 51%
shiitake mushroom 52.3 0.39 58%
spirulina 8.3 0.26 70%
lemongrass 251.5 0.99 93%
eggplant -5.8 0.25 35%
cabbage -12.6 0.23 55%
limes 5.4 0.30 70%
chives 4.1 0.30 48%
chayote -19.7 0.24 41%
lentils 283.7 1.16 64%
red cabbage -20.9 0.29 55%
seaweed (wakame) 29.0 0.45 79%
seaweed (kelp) 16.8 0.43 77%
celeriac 12.7 0.42 72%
raspberries 46.6 0.52 30%
coconut water -72.0 0.19 66%
edamame 274.9 1.21 41%
beets -4.7 0.43 70%
soybeans (sprouted) 126.0 0.81 49%

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 May 07 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