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
3.5
Zinc : Copper
6.4
Potassium : Sodium
0.9
Calcium : Magnesium
2.1
Iron : Copper
16.4
Calcium : Phosphorus
0.6

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
Vitamin D 65%
Calcium 76%
Manganese 81%
Vitamin E 97%
Magnesium 100%
Potassium 107%
Sodium 110%
Phosphorus 116%
Panto Acid (B5) 122%
Iron 145%
Zinc 157%
Leucine 171%
Valine 174%
Folate 198%
Vitamin B-6 393%
Niacin (B3) 267%
Selenium 311%
Copper 198%

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
turkey 6884.0 1.89 50%
headcheese -205.3 1.57 20%
liver sausage -228.3 3.31 13%
sweetbread -588.3 3.18 12%
lamb (lean) 1525.6 1.44 43%
ham -6.4 1.49 29%
liverwurst -194.3 3.26 16%
liver pate -245.3 3.19 16%
frankfurter -686.2 2.90 17%
turkey -48.1 2.21 28%
pork stomach, cooked -74.5 1.57 32%
meatballs -584.8 2.86 19%
bratwurst -531.5 3.33 16%
bologna -1265.8 3.10 11%
pork sausage -245.6 3.25 20%
beef sausage -539.9 3.32 18%
knackwurst -996.1 3.07 16%
beef tripe -149.9 0.94 38%
salami -316.2 3.78 18%
pork loin 809.0 1.93 41%
beef rib eye steak 165.4 2.48 33%
Poultry salad sandwich spread -185.8 2.00 33%
ground turkey -100.0 2.58 30%
rotisserie chicken back -230.0 2.12 32%
ground beef, 80/20 0.5 2.70 31%
sandwich spread, pork -299.7 2.35 30%
pork ribs 511.6 2.16 39%
rib eye fillet 963.9 1.99 45%
ground beef -238.8 2.48 30%
scrapple, pork -83.5 2.13 34%
t-bone steak -415.2 2.94 26%
roast beef 305.1 2.19 38%
lamb liver 1054.6 1.68 48%
pork ribs -882.9 3.61 18%
lamb leg -180.8 2.58 31%
rotisserie chicken thigh w. skin -413.5 2.26 31%
beef loin -249.0 2.78 30%
beef tenderloin steak -126.6 2.62 32%
beef rib, eye -126.8 2.65 32%
beef tenderloin steak -192.0 2.73 31%
roast pork 343.7 1.99 41%
ground beef 70/30 -283.7 2.70 30%
lamb sweetbread 167.8 1.44 43%
beef rib, small end -165.9 2.78 31%
beef loin, top loin -40.3 2.50 34%
flank, steak -136.2 2.63 33%
ground beef 70/30 -365.8 2.77 30%
sliced turkey pepperoni -34.8 2.43 35%
pork chops 1508.4 1.74 54%
ground beef, 75/25 -279.4 2.77 31%
sirloin steak 2.6 2.43 36%
lamb rib -943.4 3.61 19%
lamb kidney 853.2 1.12 52%
rotisserie chicken thigh -47.1 1.93 39%
sausage, italian -309.5 1.49 39%
roast ham 40.9 1.78 41%
prok ears -692.5 1.66 35%
turkey liver 757.9 1.89 47%
beef brisket 9.8 2.44 37%
veal liver 1612.4 1.92 55%
rotisserie chicken drumstick -45.2 2.06 39%
Smoked sausage -462.3 2.16 35%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2700.7 1.43 47%
mackerel 93.2 3.05 14%
salmon 1737.2 1.56 52%
sardine 399.9 2.08 38%
caviar 213.8 2.64 33%
herring 55.1 2.17 36%
trout 617.4 1.68 45%
mollusks conch 1010.9 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 37.2 0.17 7%
olives -9.5 1.45 3%
alfalfa 72.6 0.23 19%
escarole 163.1 0.19 24%
avocado -876.4 1.60 8%
blackberries 136.1 0.43 27%
raspberries 34.5 0.52 30%
beet greens 62.2 0.22 35%
collards 105.1 0.33 37%
sauerkraut 71.7 0.19 39%
zucchini 144.3 0.17 40%
cucumber 28.4 0.12 40%
chayote 80.5 0.24 41%
turnip greens 451.6 0.29 44%
radishes 54.6 0.16 43%
spinach 614.6 0.23 49%
summer squash 119.1 0.19 45%
arugula 21.0 0.25 45%
parsley 187.7 0.36 48%
celery 129.4 0.18 50%
cauliflower 175.5 0.25 50%
lettuce 39.6 0.15 50%
chives 7.6 0.30 48%
broccoli 192.8 0.35 50%
chard 74.6 0.19 51%
strawberries -70.5 0.32 49%
turnips 47.2 0.21 51%

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) 80 235
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 May 24 2019 while her least nutrient-dense day is May 18 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