Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jennifer 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 with a low insulin load diet.

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 Jennifer’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
2.6
Zinc : Copper
5.8
Potassium : Sodium
0.7
Calcium : Magnesium
1.6
Iron : Copper
7.4
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jennifer’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: hypothyroidism, headaches.

nutrient % DRI prioritize
Vitamin D 43%
Iron 53%
Vitamin E 54%
Calcium 55%
Manganese 65%
Phosphorus 89%
Magnesium 94%
Potassium 98%
Zinc 113%
Sodium 125%
Panto Acid (B5) 129%
Copper 160%
Omega-3 171%
Folate 247%
Vitamin B-6 231%
Niacin (B3) 173%
Riboflavin (B2) 389%
Selenium 243%

optimal foods for you

The foods listed below will provide Jennifer with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
beef brains -71.2 1.51 22%
liver sausage 81.1 3.31 13%
headcheese -243.6 1.57 20%
cream cheese -264.7 3.50 11%
sweetbread -425.5 3.18 12%
lamb brains -98.7 1.54 27%
whole egg 65.4 1.43 30%
liverwurst -63.4 3.26 16%
egg yolk -175.1 2.75 18%
liver pate -131.7 3.19 16%
ham -20.5 1.49 29%
feta cheese -95.6 2.64 22%
goat cheese -245.2 2.64 21%
camembert -145.6 3.00 21%
frankfurter -581.7 2.90 17%
turkey -74.4 2.21 28%
brie -201.3 3.34 19%
greek yogurt -1.9 0.97 37%
pork sausage -238.6 3.25 20%
pork stomach, cooked -143.8 1.57 32%
beef tripe -179.2 0.94 38%
beef sausage -544.3 3.32 18%
meatballs -728.3 2.86 19%
ricotta -699.6 1.74 27%
knackwurst -888.5 3.07 16%
blue cheese -182.3 3.53 21%
salami -317.9 3.78 18%
lamb liver 1088.9 1.68 48%
muenster cheese -224.8 3.68 21%
monterey cheese -209.2 3.73 21%
sour cream (light) -1051.0 1.36 26%
bratwurst -795.9 3.33 16%
ground beef, 80/20 -1.6 2.70 31%
sandwich spread, pork -245.8 2.35 30%
Poultry salad sandwich spread -190.3 2.00 33%
lamb kidney 929.4 1.12 52%
colby -231.6 3.94 21%
sour cream -2016.9 1.98 13%
swiss cheese -169.9 3.93 22%
scrapple, pork -101.5 2.13 34%
turkey liver 814.4 1.89 47%
edam cheese -310.2 3.57 23%
bologna -1630.3 3.10 11%
veal liver 1537.2 1.92 55%
beef rib eye steak -145.0 2.48 33%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 56.4 3.05 14%
fish roe 1680.6 1.43 47%
caviar 304.2 2.64 33%
sardine 270.9 2.08 38%
herring 3.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 49.4 0.17 7%
olives -12.8 1.45 3%
alfalfa 77.8 0.23 19%
avocado -398.5 1.60 8%
escarole 220.2 0.19 24%
chicory greens 93.1 0.23 23%
blackberries 130.5 0.43 27%
coriander 15.2 0.23 30%
corn bran -411.9 2.24 12%
sunflower seeds 1660.6 5.46 15%
wheat bran 1741.0 2.16 38%
raspberries 22.2 0.52 30%
banana pepper 232.1 0.27 36%
beet greens 110.9 0.22 35%
collards 336.7 0.33 37%
eggplant 72.9 0.25 35%
jalapeno peppers 254.9 0.27 37%
mustard greens 184.8 0.27 36%
sauerkraut 170.6 0.19 39%
tofu 163.2 0.83 34%
pickles 116.7 0.12 40%
cucumber 116.7 0.12 40%
zucchini 191.1 0.17 40%
turnip greens 560.2 0.29 44%
red peppers 226.8 0.31 40%
chayote 128.0 0.24 41%
spinach 788.6 0.23 49%
radishes 95.9 0.16 43%
edamame 460.8 1.21 41%
summer squash 173.3 0.19 45%
coconut meat -1103.0 3.54 10%
arugula 32.5 0.25 45%
parsley 274.2 0.36 48%
brazil nuts 437.0 6.59 9%
artichokes 427.8 0.47 49%
asparagus 301.7 0.22 50%
coconut milk -2104.9 2.30 9%
celery 217.5 0.18 50%
natto 381.6 2.11 39%
brussel sprouts 272.3 0.42 50%
okra 164.1 0.22 50%
cauliflower 193.3 0.25 50%
lettuce 59.3 0.15 50%
broccoli 232.2 0.35 50%
chives 10.5 0.30 48%
turnips 140.2 0.21 51%

macronutrients

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

macro targets

While Jennifer’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) 75 190
fat (g) 20 95
carbs (g) 0 65
energy (calories) 1400

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 Jennifer’s food log based on the harder to find 50% of the essential nutrients. Jennifer’s most nutrient dense day is April 08 2019 while her least nutrient-dense day is April 03 2019.

best and worst days

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