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
9.5
Zinc : Copper
14.2
Potassium : Sodium
1.4
Calcium : Magnesium
3.2
Iron : Copper
14.3
Calcium : Phosphorus
0.6

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: fatigue, hypothyroidism, headaches.

nutrient % DRI prioritize
Vitamin E 9%
Manganese 10%
Iron 13%
Omega-3 13%
Vitamin D 14%
Magnesium 15%
Sodium 15%
Calcium 18%
Copper 20%
Potassium 24%
Phosphorus 25%
Folate 31%
Zinc 35%
Cystine 78%
Vitamin B-12 55%
Vitamin B-6 44%
Pantothenic acid (B5) 46%
Niacin (B3) 38%
Riboflavin (B2) 70%
Thiamin (B1) 40%
Vitamin C 44%
Vitamin A 100%
Selenium 62%

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 269.1 1.51 22%
liver sausage 247.1 3.31 13%
headcheese -299.8 1.57 20%
lamb brains 279.0 1.54 27%
whole egg 363.0 1.43 30%
sweetbread -475.5 3.18 12%
cream cheese -350.2 3.50 11%
liverwurst 6.4 3.26 16%
lamb liver 2314.7 1.68 48%
ham 3.6 1.49 29%
liver pate -266.1 3.19 16%
egg yolk -450.0 2.75 18%
feta cheese -152.2 2.64 22%
goat cheese -369.6 2.64 21%
camembert -215.0 3.00 21%
frankfurter -798.2 2.90 17%
turkey -98.5 2.21 28%
pork sausage -271.5 3.25 20%
brie -278.9 3.34 19%
greek yogurt -2.1 0.97 37%
pork stomach, cooked -236.1 1.57 32%
meatballs -783.3 2.86 19%
knackwurst -1004.5 3.07 16%
bratwurst -792.6 3.33 16%
sour cream (light) -1180.6 1.36 26%
beef tripe -233.4 0.94 38%
beef sausage -690.9 3.32 18%
salami -365.9 3.78 18%
ricotta -955.5 1.74 27%
blue cheese -271.2 3.53 21%
muenster cheese -317.8 3.68 21%
turkey liver 1331.9 1.89 47%
lamb kidney 1353.0 1.12 52%
monterey cheese -306.1 3.73 21%
veal liver 2305.0 1.92 55%
lamb (lean) 521.6 1.44 43%
bologna -1902.7 3.10 11%
ground beef, 80/20 -1.7 2.70 31%
sandwich spread, pork -319.0 2.35 30%
Poultry salad sandwich spread -249.2 2.00 33%
swiss cheese -202.2 3.93 22%
scrapple, pork -120.7 2.13 34%
colby -336.2 3.94 21%
pork loin 431.4 1.93 41%
sour cream -2696.7 1.98 13%
ground turkey -313.4 2.58 30%
edam cheese -399.6 3.57 23%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3698.2 1.43 47%
mackerel 174.2 3.05 14%
sardine 740.5 2.08 38%
caviar 523.6 2.64 33%
salmon 1725.3 1.56 52%
herring 138.9 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 54.0 0.17 7%
olives -15.5 1.45 3%
alfalfa 73.2 0.23 19%
escarole 229.9 0.19 24%
chicory greens 104.2 0.23 23%
avocado -809.6 1.60 8%
blackberries 100.7 0.43 27%
coriander 16.2 0.23 30%
corn bran -603.8 2.24 12%
raspberries -6.3 0.52 30%
banana pepper 304.5 0.27 36%
beet greens 125.4 0.22 35%
collards 377.5 0.33 37%
eggplant 48.1 0.25 35%
mustard greens 221.2 0.27 36%
jalapeno peppers 201.4 0.27 37%
wheat bran 1648.1 2.16 38%
sauerkraut 103.3 0.19 39%
red peppers 350.4 0.31 40%
zucchini 243.7 0.17 40%
cucumber 107.2 0.12 40%
pickles 107.2 0.12 40%
tofu -18.3 0.83 34%
turnip greens 600.6 0.29 44%
chayote 118.0 0.24 41%
spinach 868.2 0.23 49%
edamame 678.2 1.21 41%
radishes 80.2 0.16 43%
sunflower seeds 760.8 5.46 15%
summer squash 203.0 0.19 45%
arugula 32.7 0.25 45%
coconut meat -1660.9 3.54 10%
parsley 303.3 0.36 48%
asparagus 347.0 0.22 50%
artichokes 361.4 0.47 49%
celery 185.7 0.18 50%
brussel sprouts 312.3 0.42 50%
okra 198.2 0.22 50%
cauliflower 224.3 0.25 50%
lettuce 69.4 0.15 50%
chives 12.5 0.30 48%
broccoli 273.9 0.35 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) 75 185
fat (g) 20 100
carbs (g) 0 65
energy (calories) 1450

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 September 12 2019 while her least nutrient-dense day is October 08 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