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).

supplements

The supplements listed below will provide Miriam 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
1.0
Zinc : Copper
4.8
Potassium : Sodium
0.8
Calcium : Magnesium
4.0
Iron : Copper
23.1
Calcium : Phosphorus
0.8

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
Manganese 40%
Potassium 80%
Magnesium 88%
Sodium 89%
Zinc 96%
Calcium 131%
Phosphorus 132%
Copper 161%
Iron 166%
Vitamin A 174%
Vitamin E 182%
Vitamin D 183%
Omega-3 195%
Riboflavin (B2) 372%
Selenium 267%

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 273.7 0.52 74%
kefir (low fat) 2.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1825.8 1.43 47%
mollusks conch 764.7 1.30 54%
halibut 549.6 1.11 66%
crab 467.4 0.83 71%
mussel 473.3 0.86 63%
salmon 625.5 1.56 52%
lobster 440.9 0.89 71%
rockfish 494.6 1.09 66%
flounder 257.1 0.86 57%
clam 399.5 1.42 73%
crayfish 230.4 0.82 67%
pollock 206.8 1.11 69%
oysters 181.8 1.02 59%
octopus 341.8 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1066.5 2.16 38%
spinach 488.4 0.23 49%
winter squash 396.5 0.40 69%
turnip greens 366.4 0.29 44%
pumpkin 318.5 0.20 76%
amaranth leaves 298.9 0.21 86%
butternut squash 340.2 0.45 75%
oat bran 870.4 2.46 65%
portabella mushrooms 254.0 0.29 55%
collards 261.7 0.33 37%
kale 223.8 0.28 60%
snap beans 178.8 0.15 58%
asparagus 186.1 0.22 50%
chinese cabbage 138.7 0.12 54%
red peppers 190.5 0.31 40%
sweet potato 348.9 0.90 81%
celery 111.8 0.18 50%
parsley 158.3 0.36 48%
coconut water 115.0 0.19 66%
shiitake mushroom 162.8 0.39 58%
zucchini 103.8 0.17 40%
jalapeno peppers 127.8 0.27 37%
artichokes 180.1 0.47 49%
mustard greens 122.0 0.27 36%
carrots 159.2 0.41 64%
broccoli 144.2 0.35 50%
summer squash 93.8 0.19 45%
banana pepper 106.7 0.27 36%
onions 111.7 0.32 65%
watercress 48.7 0.11 65%
mung beans 70.3 0.19 74%
cantaloupe 107.7 0.34 70%
cucumber 48.0 0.12 40%
pickles 48.0 0.12 40%
chard 66.4 0.19 51%
beet greens 73.7 0.22 35%
rhubarb 64.2 0.21 55%
okra 62.9 0.22 50%
sauerkraut 53.0 0.19 39%
brussel sprouts 114.0 0.42 50%
white mushroom 59.9 0.22 65%
radishes 39.6 0.16 43%
cauliflower 62.1 0.25 50%
lettuce 37.9 0.15 50%
turnips 51.9 0.21 51%
seaweed (laver) 88.4 0.35 80%
chicory greens 50.2 0.23 23%
radicchio 46.5 0.23 68%
endive 29.7 0.17 7%
chayote 45.0 0.24 41%
cabbage 37.8 0.23 55%
eggplant 39.8 0.25 35%
red cabbage 52.0 0.29 55%
alfalfa 29.3 0.23 19%
blackberries 81.3 0.43 27%
lemongrass 227.4 0.99 93%
celeriac 71.2 0.42 72%
arugula 17.8 0.25 45%
coriander 8.3 0.23 30%
turnips 5.5 0.22 61%
pinto beans 2.1 0.22 83%
mulberries 53.8 0.43 74%
peas 49.8 0.42 65%
spirulina 4.7 0.26 70%
chives 6.2 0.30 48%
strawberries 10.0 0.32 49%
beets 31.9 0.43 70%
peaches 9.5 0.39 70%
seaweed (kelp) 14.0 0.43 77%
seaweed (wakame) 16.5 0.45 79%
carambola -22.8 0.31 56%
grapefruit -27.7 0.30 83%
limes -29.6 0.30 70%
watermelon -30.2 0.30 60%
apricots 14.7 0.48 71%
brazil nuts 1666.8 6.59 9%
raspberries 15.2 0.52 30%
kiwifruit 38.1 0.61 55%
nectarines -10.5 0.44 72%
honeydew melon -34.7 0.36 66%
apricots -4.7 0.48 86%
leeks 28.0 0.61 83%
grapefruit -52.6 0.33 85%
boysenberries -9.5 0.50 54%

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) 85 205
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 October 12 2019 while her least nutrient-dense day is October 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