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
5.5
Zinc : Copper
6.6
Potassium : Sodium
0.7
Calcium : Magnesium
2.0
Iron : Copper
9.2
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 D 5%
Calcium 20%
Manganese 20%
Vitamin E 20%
Iron 21%
Magnesium 27%
Thiamin (B1) 30%
Phosphorus 38%
Zinc 43%
Copper 53%
Folate 54%
Potassium 55%
Vitamin B12 55%
Cystine 94%
Vitamin B-6 61%
Pantothenic acid (B5) 62%
Niacin (B3) 81%
Riboflavin (B2) 90%
Vitamin C 212%
Vitamin A 219%
Selenium 82%

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
liver sausage 508.6 3.31 13%
beef brains 23.4 1.51 22%
headcheese -298.0 1.57 20%
lamb brains 19.6 1.54 27%
whole egg 270.0 1.43 30%
liverwurst 46.2 3.26 16%
cream cheese -384.9 3.50 11%
sweetbread -638.1 3.18 12%
ham -0.1 1.49 29%
liver pate -235.8 3.19 16%
feta cheese -164.0 2.64 22%
egg yolk -630.0 2.75 18%
goat cheese -374.8 2.64 21%
lamb liver 2132.7 1.68 48%
camembert -231.2 3.00 21%
frankfurter -829.8 2.90 17%
turkey -107.0 2.21 28%
pork sausage -310.1 3.25 20%
brie -296.1 3.34 19%
greek yogurt -2.6 0.97 37%
pork stomach, cooked -249.5 1.57 32%
knackwurst -1065.2 3.07 16%
meatballs -901.3 2.86 19%
bratwurst -875.9 3.33 16%
beef sausage -727.1 3.32 18%
beef tripe -243.2 0.94 38%
sour cream (light) -1289.0 1.36 26%
ricotta -1014.6 1.74 27%
salami -422.1 3.78 18%
blue cheese -290.8 3.53 21%
muenster cheese -338.9 3.68 21%
monterey cheese -324.1 3.73 21%
bologna -1979.4 3.10 11%
lamb (lean) 588.4 1.44 43%
lamb kidney 1389.1 1.12 52%
sandwich spread, pork -334.0 2.35 30%
ground beef, 80/20 -1.7 2.70 31%
Poultry salad sandwich spread -262.6 2.00 33%
veal liver 2398.2 1.92 55%
turkey liver 1296.8 1.89 47%
scrapple, pork -120.8 2.13 34%
colby -355.3 3.94 21%
swiss cheese -235.3 3.93 22%
edam cheese -431.3 3.57 23%
sour cream -2976.5 1.98 13%
chicken liver 1270.2 1.72 50%
beef rib eye steak -250.5 2.48 33%
ground turkey -451.5 2.58 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2860.9 1.43 47%
mackerel 52.2 3.05 14%
caviar 464.9 2.64 33%
sardine 367.9 2.08 38%
herring 57.0 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 59.7 0.17 7%
olives -16.4 1.45 3%
alfalfa 85.0 0.23 19%
escarole 252.8 0.19 24%
chicory greens 111.5 0.23 23%
avocado -1012.1 1.60 8%
blackberries 112.9 0.43 27%
coriander 18.2 0.23 30%
corn bran -579.0 2.24 12%
raspberries 3.6 0.52 30%
banana pepper 314.9 0.27 36%
beet greens 142.2 0.22 35%
collards 440.0 0.33 37%
eggplant 48.3 0.25 35%
mustard greens 253.7 0.27 36%
jalapeno peppers 279.5 0.27 37%
wheat bran 1905.8 2.16 38%
sauerkraut 154.4 0.19 39%
red peppers 358.4 0.31 40%
pickles 117.1 0.12 40%
cucumber 117.1 0.12 40%
tofu 33.8 0.83 34%
zucchini 208.5 0.17 40%
turnip greens 710.8 0.29 44%
chayote 118.4 0.24 41%
spinach 965.7 0.23 49%
radishes 88.3 0.16 43%
sunflower seeds 702.5 5.46 15%
summer squash 184.3 0.19 45%
edamame 430.6 1.21 41%
coconut meat -1684.7 3.54 10%
arugula 38.2 0.25 45%
parsley 353.5 0.36 48%
asparagus 375.6 0.22 50%
artichokes 416.5 0.47 49%
celery 201.2 0.18 50%
brussel sprouts 319.1 0.42 50%
okra 201.0 0.22 50%
lettuce 80.5 0.15 50%
cauliflower 223.5 0.25 50%
chives 14.2 0.30 48%
broccoli 285.4 0.35 50%
coconut milk -3292.4 2.30 9%

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) 20 100
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 July 26 2019 while her least nutrient-dense day is August 13 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