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
2.5
Zinc : Copper
8.1
Potassium : Sodium
0.5
Calcium : Magnesium
5.4
Iron : Copper
18.0
Calcium : Phosphorus
1.7

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 10%
Vitamin E 13%
Folate 20%
Phosphorus 25%
Magnesium 26%
Manganese 28%
Iron 31%
Vitamin B12 32%
Thiamin (B1) 35%
Copper 39%
Zinc 39%
Valine 41%
Leucine 43%
Vitamin B-6 60%
Niacin (B3) 45%
Riboflavin (B2) 61%
Vitamin A 154%
Selenium 44%
Calcium 52%

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 85.2 1.51 22%
liver sausage 321.7 3.31 13%
headcheese -253.8 1.57 20%
lamb brains 101.7 1.54 27%
whole egg 227.5 1.43 30%
cream cheese -361.4 3.50 11%
turkey 3083.3 1.89 50%
liverwurst 11.7 3.26 16%
sweetbread -723.6 3.18 12%
ham 18.8 1.49 29%
liver pate -252.4 3.19 16%
feta cheese -75.3 2.64 22%
goat cheese -212.5 2.64 21%
lamb (lean) 1463.8 1.44 43%
camembert -129.6 3.00 21%
frankfurter -745.3 2.90 17%
lamb liver 2052.6 1.68 48%
egg yolk -763.5 2.75 18%
brie -192.7 3.34 19%
turkey -80.6 2.21 28%
ricotta -612.8 1.74 27%
bratwurst -593.5 3.33 16%
meatballs -702.8 2.86 19%
pork stomach, cooked -139.4 1.57 32%
pork sausage -293.9 3.25 20%
greek yogurt -1.2 0.97 37%
sour cream (light) -1066.2 1.36 26%
knackwurst -1077.1 3.07 16%
beef sausage -644.7 3.32 18%
beef tripe -163.7 0.94 38%
bologna -1667.6 3.10 11%
pork loin 989.8 1.93 41%
blue cheese -175.1 3.53 21%
salami -368.8 3.78 18%
muenster cheese -187.1 3.68 21%
monterey cheese -168.9 3.73 21%
edam cheese -191.5 3.57 23%
limburger cheese -932.0 3.27 19%
colby -206.1 3.94 21%
swiss cheese -80.4 3.93 22%
Poultry salad sandwich spread -240.9 2.00 33%
sandwich spread, pork -332.8 2.35 30%
ground beef, 80/20 0.0 2.70 31%
beef rib eye steak 23.0 2.48 33%
pork ribs 575.5 2.16 39%
turkey liver 1280.8 1.89 47%
gouda cheese -196.4 3.56 24%
ground turkey -224.8 2.58 30%
scrapple, pork -102.3 2.13 34%
veal liver 2292.6 1.92 55%
cheddar cheese -305.1 4.10 20%
pork ribs -992.3 3.61 18%
ground beef -356.1 2.48 30%
sour cream -2893.2 1.98 13%
lamb kidney 1194.1 1.12 52%
gruyere cheese -105.4 4.13 22%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3648.5 1.43 47%
mackerel 84.1 3.05 14%
sardine 686.8 2.08 38%
salmon 1744.9 1.56 52%
caviar 341.9 2.64 33%
herring 109.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 42.0 0.17 7%
olives -12.3 1.45 3%
alfalfa 82.5 0.23 19%
chicory greens 74.9 0.23 23%
escarole 157.8 0.19 24%
blackberries 61.0 0.43 27%
avocado -1439.9 1.60 8%
corn bran -474.3 2.24 12%
coriander 13.2 0.23 30%
raspberries -33.3 0.52 30%
beet greens 98.5 0.22 35%
eggplant 2.6 0.25 35%
banana pepper 180.9 0.27 36%
collards 319.3 0.33 37%
mustard greens 168.8 0.27 36%
jalapeno peppers 82.3 0.27 37%
tofu 178.4 0.83 34%
sauerkraut 32.1 0.19 39%
pickles 46.1 0.12 40%
cucumber 46.1 0.12 40%
zucchini 132.7 0.17 40%
wheat bran 1471.0 2.16 38%
red peppers 153.0 0.31 40%
turnip greens 604.4 0.29 44%
chayote -1.4 0.24 41%
spinach 844.3 0.23 49%
radishes 20.2 0.16 43%
summer squash 90.1 0.19 45%
edamame 278.1 1.21 41%
arugula 25.8 0.25 45%
coconut meat -1827.2 3.54 10%
sunflower seeds 311.6 5.46 15%
parsley 233.7 0.36 48%
asparagus 303.4 0.22 50%

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) 75 180
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 June 14 2019 while her least nutrient-dense day is June 19 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