Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lauretta 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.

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 Lauretta’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Lauretta with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.6
Zinc : Copper
3.0
Potassium : Sodium
1.0
Calcium : Magnesium
2.0
Iron : Copper
4.4
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lauretta’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Iron 125%
Calcium 170%
Folate 175%
Thiamin (B1) 177%
Vitamin E 192%
Sodium 204%
Panto Acid (B5) 209%
Niacin (B3) 210%
Potassium 223%
Phosphorus 229%
Magnesium 230%
Vitamin D 232%
Leucine 238%

optimal foods for you

The foods listed below will provide Lauretta with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 liver 987.7 1.75 60%
lamb kidney 756.4 1.12 52%
lamb liver 918.5 1.68 48%
pork chops 908.8 1.74 54%
pork liver 848.7 1.65 59%
veal liver 878.7 1.92 55%
chicken liver 631.5 1.72 50%
beef kidney 491.0 1.57 52%
kefir (low fat) 1.9 0.41 64%
egg white 8.6 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1846.7 1.43 47%
salmon 980.1 1.56 52%
halibut 695.9 1.11 66%
crab 338.7 0.83 71%
mussel 340.1 0.86 63%
rockfish 387.9 1.09 66%
lobster 227.3 0.89 71%
crayfish 199.7 0.82 67%
mollusks conch 333.4 1.30 54%
flounder 171.2 0.86 57%
trout 430.8 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 439.3 0.23 49%
turnip greens 368.8 0.29 44%
snap beans 213.6 0.15 58%
portabella mushrooms 251.2 0.29 55%
amaranth leaves 215.1 0.21 86%
pumpkin 204.7 0.20 76%
asparagus 215.3 0.22 50%
chinese cabbage 158.3 0.12 54%
escarole 155.2 0.19 24%
artichokes 255.8 0.47 49%
banana pepper 173.5 0.27 36%
shiitake mushroom 214.7 0.39 58%
brussel sprouts 227.3 0.42 50%
celery 123.6 0.18 50%
jalapeno peppers 149.7 0.27 37%
cauliflower 141.7 0.25 50%
red peppers 166.8 0.31 40%
mung beans 120.1 0.19 74%
parsley 176.3 0.36 48%
winter squash 195.2 0.40 69%
onions 158.9 0.32 65%
broccoli 168.8 0.35 50%
zucchini 95.6 0.17 40%
butternut squash 196.9 0.45 75%
kale 131.0 0.28 60%
jerusalem-artichokes 278.4 0.73 87%
okra 98.5 0.22 50%
pickles 59.3 0.12 40%
cucumber 59.3 0.12 40%
mustard greens 109.8 0.27 36%
summer squash 83.5 0.19 45%
peas 164.3 0.42 65%
sauerkraut 81.1 0.19 39%
watercress 47.2 0.11 65%
turnips 72.8 0.21 51%
collards 115.6 0.33 37%
seaweed (laver) 118.4 0.35 80%
white mushroom 69.6 0.22 65%
lettuce 43.4 0.15 50%
chard 53.4 0.19 51%
radishes 39.3 0.16 43%
beet greens 58.3 0.22 35%
radicchio 54.0 0.23 68%
endive 34.2 0.17 7%
chicory greens 52.4 0.23 23%
rhubarb 45.5 0.21 55%
alfalfa 49.6 0.23 19%
mulberries 118.9 0.43 74%
edamame 399.6 1.21 41%
chayote 45.5 0.24 41%
eggplant 45.3 0.25 35%
cabbage 36.6 0.23 55%
coconut water 12.0 0.19 66%
celeriac 94.6 0.42 72%
red cabbage 43.5 0.29 55%
arugula 19.8 0.25 45%
coriander 9.4 0.23 30%
blackberries 78.8 0.43 27%
pinto beans 4.9 0.22 83%
boysenberries 100.7 0.50 54%
carrots 68.2 0.41 64%
spirulina 9.8 0.26 70%
lentils 330.2 1.16 64%
beets 55.5 0.43 70%
turnips -15.8 0.22 61%
chives 6.3 0.30 48%
limes 6.2 0.30 70%
soybeans (sprouted) 184.9 0.81 49%
lemongrass 234.5 0.99 93%
cantaloupe -2.1 0.34 70%
strawberries -16.9 0.32 49%
seaweed (kelp) 19.4 0.43 77%
seaweed (wakame) 25.4 0.45 79%
carambola -31.8 0.31 56%
gooseberries -4.4 0.44 52%
raspberries 21.0 0.52 30%
apricots -6.3 0.48 71%
leeks 37.7 0.61 83%
peaches -46.3 0.39 70%

macronutrients

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

macro targets

While Lauretta’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) 90 215
fat (g) 25 80
carbs (g) 0 135
energy (calories) 1600

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 Lauretta’s food log based on the harder to find 50% of the essential nutrients. Lauretta’s most nutrient dense day is June 20 2019 while her least nutrient-dense day is June 24 2019.

best and worst days

Lauretta’s food diary for the best and worst days are shown below for comparison. Lauretta 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)
Coffee, Prepared From Grounds 6
Yerba Mate Tea 7
Liver Pate 6/7/19 21
Banana Zucchini Bread 6/13/19 163
Greek Yogurt, Plain, Nonfat 60
Blueberries, Fresh 52
Celery, Raw 16
Ham lunchmeat, fat free 108
Cottage cheese, Lowfat, 2% Fat 66
Collards, Raw 43
Sunflower Seeds, Raw 35
Butternut Squash 56
Turkey Breast, Skin Removed Before Cooking 83
Ham lunchmeat, fat free 57
Hemp Seeds, & Fiber, Just Foods [Copy] 110
Blackberries, Fresh 21
Cocoa Powder, Unsweetened 84
Lifeway, Kefir, Lowfat, Plain 70
Sunflower Seeds, Raw 35
Cauliflower, Raw 88
Bolthouse Farms, Plant Milk Protein, Unsweetened 86

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 12
Yerba Mate Tea 7
Cottage cheese, Lowfat, 2% Fat 97
Banana Zucchini Bread 6/13/19 161
Cocoa Powder, Unsweetened 80
Lifeway, Kefir, Lowfat, Plain 58
Hemp Seeds, & Fiber, Just Foods [Copy] 128
Sunflower Seeds, Raw 35
Hemp seeds, hulled 22
Brazil Nuts, Unsalted 185
Turkey Breast, Skin Removed Before Cooking 125
Greek Yogurt, Plain, Nonfat 50
Ham lunchmeat, fat free 116
Liver Pate 5/21/19 23
Walnuts 131
Sunflower Seeds, Raw 53
Apricot, Fresh 34
Celery, Raw 7
Carrots, Raw 21
Quest Nutrition, Questbar, Chocolate Chip Cookie Dough 200
Quest Bar, Protein Bar, Mint Chocolate Chunk 200
Cottage Cheese, Nonfat 50
Raisins, Uncooked 90
MyCerealMix 4/16/19 39

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