Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ali 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 and being autoimmune.

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 Ali’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
2.4
Zinc : Copper
6.5
Potassium : Sodium
1.0
Calcium : Magnesium
2.3
Iron : Copper
6.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ali’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: asthma, hypothyroidism.

nutrient % DRI prioritize
Iron 59%
Manganese 63%
Calcium 65%
Sodium 71%
Magnesium 75%
Potassium 79%
Panto Acid (B5) 85%
Thiamin (B1) 87%
Vitamin D 87%
Niacin (B3) 93%
Vitamin E 107%
Phosphorus 111%
Vitamin B6 121%
Folate 158%
Vitamin C 470%
Selenium 307%
Copper 221%
Zinc 175%

optimal foods for you

The foods listed below will provide Ali 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
headcheese -255.0 1.57 20%
liver sausage -105.6 3.31 13%
sweetbread -428.2 3.18 12%
liverwurst -93.7 3.26 16%
ham 10.3 1.49 29%
liver pate -172.9 3.19 16%
frankfurter -612.2 2.90 17%
turkey -78.4 2.21 28%
pork sausage -225.3 3.25 20%
pork stomach, cooked -170.3 1.57 32%
knackwurst -816.1 3.07 16%
beef sausage -555.2 3.32 18%
beef tripe -218.5 0.94 38%
salami -290.5 3.78 18%
bratwurst -704.8 3.33 16%
meatballs -759.1 2.86 19%
lamb liver 1105.6 1.68 48%
sandwich spread, pork -236.6 2.35 30%
ground beef, 80/20 -1.5 2.70 31%
Poultry salad sandwich spread -194.6 2.00 33%
scrapple, pork -104.1 2.13 34%
lamb kidney 868.9 1.12 52%
bologna -1653.9 3.10 11%
beef rib eye steak -177.5 2.48 33%
pork ribs -826.7 3.61 18%
lamb (lean) 153.3 1.44 43%
ground turkey -348.4 2.58 30%
pork loin 218.3 1.93 41%
sliced turkey pepperoni -53.2 2.43 35%
roast ham 88.2 1.78 41%
ground beef -442.6 2.48 30%
turkey liver 648.8 1.89 47%
t-bone steak -590.1 2.94 26%
pork ribs 128.2 2.16 39%
sausage, italian -281.0 1.49 39%
chicken liver 753.1 1.72 50%
roast pork 102.6 1.99 41%
Smoked sausage -349.9 2.16 35%
rotisserie chicken thigh w. skin -615.8 2.26 31%
lamb leg -458.0 2.58 31%
flank, steak -354.3 2.63 33%
veal liver 1248.9 1.92 55%
beef tenderloin steak -402.7 2.62 32%
ground beef 70/30 -515.7 2.70 30%
beef loin -515.9 2.78 30%
beef rib, eye -417.9 2.65 32%
beef tenderloin steak -471.2 2.73 31%
lamb sweetbread -160.2 1.44 43%
lamb rib -1006.2 3.61 19%
prok ears -761.1 1.66 35%
ground beef 70/30 -590.5 2.77 30%
beef rib, small end -457.2 2.78 31%
beef loin, top loin -346.6 2.50 34%
roast beef -212.9 2.19 38%
rotisserie chicken back -746.3 2.12 32%
ground beef, 75/25 -516.1 2.77 31%
sirloin steak -326.3 2.43 36%
beef kidney 608.8 1.57 52%
pork chops 868.9 1.74 54%
rotisserie chicken thigh -366.7 1.93 39%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 44.5 3.05 14%
fish roe 1572.2 1.43 47%
caviar 250.1 2.64 33%
sardine 89.7 2.08 38%
herring -5.7 2.17 36%
mollusks conch 927.5 1.30 54%
salmon 820.0 1.56 52%
trout 280.3 1.68 45%
anchovy 155.0 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
endive 49.1 0.17 7%
olives -13.4 1.45 3%
alfalfa 77.0 0.23 19%
avocado -399.8 1.60 8%
escarole 212.5 0.19 24%
blackberries 135.7 0.43 27%
raspberries 35.7 0.52 30%
beet greens 101.5 0.22 35%
collards 228.0 0.33 37%
sauerkraut 171.6 0.19 39%
zucchini 199.6 0.17 40%
cucumber 88.5 0.12 40%
turnip greens 490.1 0.29 44%
chayote 131.4 0.24 41%
spinach 692.4 0.23 49%
radishes 92.1 0.16 43%
summer squash 197.0 0.19 45%
arugula 27.7 0.25 45%
parsley 290.1 0.36 48%
celery 188.0 0.18 50%
cauliflower 232.9 0.25 50%
broccoli 258.0 0.35 50%
strawberries 94.0 0.32 49%
lettuce 60.5 0.15 50%
chives 10.9 0.30 48%
turnips 134.6 0.21 51%
chard 96.6 0.19 51%
gooseberries -30.8 0.44 52%

macronutrients

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

macro targets

While Ali’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) 80 230
fat (g) 20 130
carbs (g) 0 90
energy (calories) 1850

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 Ali’s food log based on the harder to find 50% of the essential nutrients. Ali’s most nutrient dense day is July 04 2019 while her least nutrient-dense day is July 10 2019.

best and worst days

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