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
0.7
Zinc : Copper
7.6
Potassium : Sodium
1.8
Calcium : Magnesium
1.9
Iron : Copper
12.9
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
Calcium 42%
Sodium 45%
Manganese 47%
Iron 57%
Magnesium 62%
Phosphorus 75%
Potassium 85%
Vitamin E 91%
Zinc 93%
Copper 100%
Panto Acid (B5) 115%
Valine 132%
Leucine 133%
Folate 223%
Niacin (B3) 288%
Vitamin D 191%
Selenium 192%

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 5518.3 1.89 50%
headcheese -198.4 1.57 20%
liver sausage -191.1 3.31 13%
lamb (lean) 1598.2 1.44 43%
sweetbread -518.5 3.18 12%
ham -5.8 1.49 29%
liver pate -223.1 3.19 16%
liverwurst -176.8 3.26 16%
frankfurter -657.1 2.90 17%
pork stomach, cooked -41.4 1.57 32%
turkey -48.1 2.21 28%
meatballs -542.6 2.86 19%
bratwurst -494.0 3.33 16%
bologna -1183.5 3.10 11%
pork sausage -231.5 3.25 20%
beef sausage -520.4 3.32 18%
beef tripe -128.4 0.94 38%
knackwurst -952.9 3.07 16%
salami -305.1 3.78 18%
pork loin 762.5 1.93 41%
beef rib eye steak 153.8 2.48 33%
rotisserie chicken back -154.6 2.12 32%
Poultry salad sandwich spread -174.8 2.00 33%
ground turkey -96.5 2.58 30%
ground beef, 80/20 0.3 2.70 31%
sandwich spread, pork -286.2 2.35 30%
rib eye fillet 929.9 1.99 45%
pork ribs 482.4 2.16 39%
lamb liver 1071.0 1.68 48%
ground beef -223.4 2.48 30%
scrapple, pork -76.4 2.13 34%
roast beef 284.3 2.19 38%
lamb leg -139.9 2.58 31%
t-bone steak -427.7 2.94 26%
rotisserie chicken thigh w. skin -380.4 2.26 31%
pork ribs -870.9 3.61 18%
lamb sweetbread 201.7 1.44 43%
beef loin -248.0 2.78 30%
roast pork 331.4 1.99 41%
beef rib, eye -130.1 2.65 32%
beef tenderloin steak -193.1 2.73 31%
beef tenderloin steak -136.6 2.62 32%
ground beef 70/30 -273.4 2.70 30%
flank, steak -118.1 2.63 33%
beef rib, small end -173.9 2.78 31%
ground beef 70/30 -342.9 2.77 30%
beef loin, top loin -53.5 2.50 34%
sliced turkey pepperoni -34.8 2.43 35%
pork chops 1433.5 1.74 54%
lamb kidney 851.0 1.12 52%
lamb rib -873.4 3.61 19%
ground beef, 75/25 -267.5 2.77 31%
rotisserie chicken thigh -20.7 1.93 39%
sirloin steak -9.8 2.43 36%
sausage, italian -297.8 1.49 39%
roast ham 46.4 1.78 41%
prok ears -644.4 1.66 35%
beef brisket 32.0 2.44 37%
turkey liver 719.1 1.89 47%
veal liver 1550.3 1.92 55%
rotisserie chicken drumstick -25.0 2.06 39%
beef brisket, flat half -305.5 2.98 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2740.3 1.43 47%
mackerel 97.4 3.05 14%
salmon 1617.2 1.56 52%
sardine 429.6 2.08 38%
caviar 221.7 2.64 33%
herring 55.1 2.17 36%
trout 610.7 1.68 45%
mollusks conch 1043.7 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 37.5 0.17 7%
olives -8.5 1.45 3%
alfalfa 73.2 0.23 19%
escarole 166.1 0.19 24%
avocado -862.5 1.60 8%
blackberries 145.6 0.43 27%
raspberries 41.4 0.52 30%
beet greens 58.9 0.22 35%
collards 87.6 0.33 37%
sauerkraut 55.1 0.19 39%
cucumber 25.6 0.12 40%
zucchini 119.1 0.17 40%
chayote 65.3 0.24 41%
turnip greens 448.6 0.29 44%
radishes 48.6 0.16 43%
spinach 559.4 0.23 49%
summer squash 105.8 0.19 45%
arugula 20.6 0.25 45%
parsley 185.7 0.36 48%
celery 118.3 0.18 50%
lettuce 36.2 0.15 50%
chives 7.2 0.30 48%
cauliflower 153.3 0.25 50%
broccoli 177.5 0.35 50%
chard 71.0 0.19 51%
strawberries -67.4 0.32 49%
turnips 41.5 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) 80 230
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 October 12 2019 while her least nutrient-dense day is October 15 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