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
14.2
Zinc : Copper
27.7
Potassium : Sodium
0.5
Calcium : Magnesium
2.8
Iron : Copper
24.0
Calcium : Phosphorus
0.4

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 K1 3%
Vitamin C 4%
Folate 11%
Vitamin E 11%
Copper 12%
Manganese 12%
Potassium 12%
Vitamin D 12%
Iron 13%
Vitamin A 13%
Magnesium 14%
Calcium 15%
Omega-3 19%
Cystine 149%
Vitamin B-12 49%
Vitamin B-6 38%
Pantothenic acid (B5) 32%
Niacin (B3) 45%
Riboflavin (B2) 58%
Thiamin (B1) 25%
Selenium 80%
Zinc 43%

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 250.7 1.51 22%
liver sausage 247.1 3.31 13%
headcheese -309.2 1.57 20%
lamb brains 279.0 1.54 27%
whole egg 313.8 1.43 30%
sweetbread -475.5 3.18 12%
cream cheese -358.5 3.50 11%
liverwurst 6.4 3.26 16%
ham 3.6 1.49 29%
lamb liver 2314.7 1.68 48%
liver pate -266.1 3.19 16%
feta cheese -158.7 2.64 22%
egg yolk -539.4 2.75 18%
goat cheese -380.4 2.64 21%
camembert -222.4 3.00 21%
frankfurter -798.2 2.90 17%
turkey -104.1 2.21 28%
pork sausage -282.5 3.25 20%
brie -287.1 3.34 19%
greek yogurt -2.3 0.97 37%
pork stomach, cooked -255.0 1.57 32%
meatballs -815.8 2.86 19%
knackwurst -1036.5 3.07 16%
bratwurst -832.3 3.33 16%
beef tripe -244.8 0.94 38%
beef sausage -711.4 3.32 18%
sour cream (light) -1226.6 1.36 26%
salami -381.2 3.78 18%
ricotta -986.6 1.74 27%
blue cheese -279.8 3.53 21%
muenster cheese -327.4 3.68 21%
monterey cheese -315.2 3.73 21%
lamb kidney 1353.0 1.12 52%
turkey liver 1317.8 1.89 47%
veal liver 2283.7 1.92 55%
ground beef, 80/20 -1.9 2.70 31%
sandwich spread, pork -328.6 2.35 30%
Poultry salad sandwich spread -257.4 2.00 33%
bologna -1965.7 3.10 11%
lamb (lean) 435.8 1.44 43%
swiss cheese -210.8 3.93 22%
scrapple, pork -125.8 2.13 34%
colby -345.9 3.94 21%
edam cheese -414.2 3.57 23%
sour cream -2763.7 1.98 13%
ground turkey -345.6 2.58 30%
pork loin 371.5 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3647.5 1.43 47%
mackerel 167.3 3.05 14%
sardine 714.4 2.08 38%
caviar 512.2 2.64 33%
salmon 1689.8 1.56 52%
herring 133.7 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 61.0 0.17 7%
olives -16.0 1.45 3%
alfalfa 77.1 0.23 19%
escarole 268.6 0.19 24%
chicory greens 116.0 0.23 23%
avocado -838.0 1.60 8%
blackberries 103.9 0.43 27%
coriander 18.0 0.23 30%
corn bran -628.9 2.24 12%
raspberries -10.7 0.52 30%
collards 498.8 0.33 37%
banana pepper 304.9 0.27 36%
beet greens 140.5 0.22 35%
eggplant 46.5 0.25 35%
mustard greens 252.0 0.27 36%
jalapeno peppers 203.8 0.27 37%
wheat bran 1625.5 2.16 38%
sauerkraut 107.0 0.19 39%
zucchini 243.0 0.17 40%
red peppers 347.4 0.31 40%
pickles 116.7 0.12 40%
cucumber 116.7 0.12 40%
turnip greens 700.0 0.29 44%
tofu -29.1 0.83 34%
chayote 116.0 0.24 41%
spinach 956.1 0.23 49%
radishes 78.4 0.16 43%
edamame 669.3 1.21 41%
summer squash 201.2 0.19 45%
sunflower seeds 655.2 5.46 15%
arugula 37.7 0.25 45%
parsley 348.5 0.36 48%
coconut meat -1703.0 3.54 10%
asparagus 366.1 0.22 50%
brussel sprouts 440.6 0.42 50%
celery 206.6 0.18 50%
artichokes 361.0 0.47 49%
okra 210.2 0.22 50%
cauliflower 227.9 0.25 50%
lettuce 80.7 0.15 50%
broccoli 319.7 0.35 50%
chives 14.4 0.30 48%

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 November 05 2019 while her least nutrient-dense day is November 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