Nutrition Fingerprint

recommended approach

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

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 Miriam’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
2.3
Zinc : Copper
7.5
Potassium : Sodium
1.2
Calcium : Magnesium
1.4
Iron : Copper
13.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Miriam’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: depression.

nutrient % DRI prioritize
Calcium 33%
Phosphorus 52%
Panto Acid (B5) 55%
Iron 56%
Niacin (B3) 61%
Sodium 61%
Magnesium 64%
Leucine 66%
Thiamin (B1) 69%
Valine 71%
Vitamin E 71%
Methionine 75%
Isoleucine 77%
Vitamin B-12 162%
Folate 129%
Vitamin B-6 85%
Riboflavin (B2) 113%
Vitamin D 373%
Vitamin A 389%
Selenium 114%
Zinc 89%

optimal foods for you

The foods listed below will provide Miriam 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
egg white 1005.8 0.52 74%
cottage cheese (low fat) 542.6 0.81 63%
kefir (low fat) 3.2 0.41 64%
chocolate milk (fat free) -0.6 0.67 91%
whole egg 638.7 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4459.1 1.43 47%
salmon 2667.9 1.56 52%
halibut 1995.2 1.11 66%
crab 1395.8 0.83 71%
rockfish 1597.5 1.09 66%
lobster 1379.1 0.89 71%
clam 1706.6 1.42 73%
mussel 939.6 0.86 63%
flounder 937.0 0.86 57%
crayfish 753.1 0.82 67%
mollusks conch 987.2 1.30 54%
octopus 1223.1 1.64 71%
orange roughy 720.5 1.05 70%
tuna 1347.0 1.84 52%
pollock 713.4 1.11 69%
whiting 701.7 1.16 66%
perch 390.2 0.96 62%
molluscs 141.0 0.69 77%
trout 903.9 1.68 45%
oysters 279.1 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 685.7 0.23 49%
turnip greens 489.3 0.29 44%
portabella mushrooms 413.7 0.29 55%
amaranth leaves 321.8 0.21 86%
chinese cabbage 220.1 0.12 54%
asparagus 253.8 0.22 50%
watercress 87.5 0.11 65%
mung beans 138.3 0.19 74%
banana pepper 172.8 0.27 36%
zucchini 92.4 0.17 40%
okra 113.2 0.22 50%
lettuce 49.0 0.15 50%
white mushroom 108.2 0.22 65%
chard 70.1 0.19 51%
mustard greens 119.5 0.27 36%
celery 42.8 0.18 50%
kale 127.0 0.28 60%
endive 36.5 0.17 7%
shiitake mushroom 213.4 0.39 58%
pumpkin 49.6 0.20 76%
alfalfa 77.7 0.23 19%
cauliflower 91.6 0.25 50%
seaweed (laver) 176.7 0.35 80%
pickles -17.9 0.12 40%
cucumber -17.9 0.12 40%
parsley 170.4 0.36 48%
beet greens 58.9 0.22 35%
chicory greens 55.3 0.23 23%
summer squash 21.6 0.19 45%
broccoli 151.6 0.35 50%
collards 130.6 0.33 37%
radishes -18.4 0.16 43%
snap beans -28.4 0.15 58%
radicchio 24.3 0.23 68%
red peppers 97.6 0.31 40%
rhubarb -0.1 0.21 55%
coriander 10.8 0.23 30%
pinto beans 6.8 0.22 83%
arugula 19.6 0.25 45%
spirulina 16.0 0.26 70%
sauerkraut -44.1 0.19 39%
brussel sprouts 145.8 0.42 50%
cabbage -20.3 0.23 55%
jalapeno peppers 6.2 0.27 37%
artichokes 182.5 0.47 49%
turnips -50.5 0.21 51%
onions 31.7 0.32 65%
eggplant -29.1 0.25 35%
chives 7.2 0.30 48%
coconut water -89.4 0.19 66%
peas 102.7 0.42 65%
chayote -75.1 0.24 41%
red cabbage -30.6 0.29 55%
winter squash 19.8 0.40 69%
blackberries 26.7 0.43 27%
limes -80.2 0.30 70%
turnips -143.7 0.22 61%
butternut squash 47.2 0.45 75%
seaweed (kelp) 8.1 0.43 77%
celeriac -3.7 0.42 72%
seaweed (wakame) 23.4 0.45 79%
carrots -39.6 0.41 64%
mulberries -35.6 0.43 74%
boysenberries 12.2 0.50 54%
carambola -172.9 0.31 56%
cantaloupe -165.4 0.34 70%
beets -102.5 0.43 70%
gooseberries -101.9 0.44 52%
raspberries -34.6 0.52 30%
apricots -84.6 0.48 71%
apricots -115.8 0.48 86%
strawberries -260.0 0.32 49%
soybeans (sprouted) 143.9 0.81 49%
cherries -131.0 0.50 61%
watermelon -311.1 0.30 60%

macronutrients

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

macro targets

While Miriam’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) 85 210
fat (g) 25 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 Miriam’s food log based on the harder to find 50% of the essential nutrients. Miriam’s most nutrient dense day is August 15 2019 while her least nutrient-dense day is August 17 2019.

best and worst days

Miriam’s food diary for the best and worst days are shown below for comparison. Miriam 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