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 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 Lauretta’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
4.8
Potassium : Sodium
1.6
Calcium : Magnesium
1.9
Iron : Copper
8.6
Calcium : Phosphorus
0.8

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation, methylation, sleep apnea.

nutrient % DRI prioritize
Sodium 92%
Iron 120%
Calcium 134%
Panto Acid (B5) 134%
Folate 135%
Phosphorus 141%
Potassium 160%
Leucine 165%
Valine 166%
Manganese 173%
Thiamin (B1) 173%
Zinc 184%
Magnesium 194%
Cystine 296%
Vitamin B-12 336%
Vitamin B-6 344%
Niacin (B3) 236%
Riboflavin (B2) 230%
Vitamin D 196%
Selenium 316%
Copper 314%

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
turkey 7649.7 1.89 50%
beef liver 2566.4 1.75 60%
lamb (lean) 2252.8 1.44 43%
pork liver 2373.9 1.65 59%
veal liver 2589.9 1.92 55%
pork chops 2313.8 1.74 54%
lamb liver 2219.5 1.68 48%
lamb kidney 1728.2 1.12 52%
beef kidney 1460.5 1.57 52%
chicken liver 1398.3 1.72 50%
chicken breast 983.2 1.48 60%
lamb heart 1026.1 1.61 48%
turkey liver 1254.8 1.89 47%
pork loin 1267.2 1.93 41%
lean pastrami 370.2 0.95 73%
bison 974.9 1.71 53%
beef tripe 366.5 1.03 55%
pork shoulder 864.5 1.62 56%
ground beef (lean) 699.7 1.44 60%
lamb lungs 236.6 0.95 58%
porterhouse steak (fat trimmed) 652.6 1.45 50%
rib eye fillet 1115.6 1.99 45%
leg ham 787.1 1.65 56%
sirloin steak (lean) 861.9 1.77 57%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3356.7 1.43 47%
halibut 1664.6 1.11 66%
salmon 2035.2 1.56 52%
crab 1294.6 0.83 71%
lobster 1329.5 0.89 71%
mussel 1238.7 0.86 63%
rockfish 1259.5 1.09 66%
clam 1478.2 1.42 73%
octopus 1531.0 1.64 71%
crayfish 703.8 0.82 67%
flounder 635.2 0.86 57%
pollock 586.7 1.11 69%
mollusks conch 716.3 1.30 54%
orange roughy 458.9 1.05 70%
oysters 404.8 1.02 59%
whiting 524.2 1.16 66%
molluscs 96.7 0.69 77%
welk 1820.6 2.75 82%
perch 245.8 0.96 62%
tuna 964.6 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 768.1 0.23 49%
amaranth leaves 480.6 0.21 86%
turnip greens 489.3 0.29 44%
zucchini 169.1 0.17 40%
escarole 171.5 0.19 24%
watercress 77.3 0.11 65%
cauliflower 185.7 0.25 50%
summer squash 126.3 0.19 45%
celery 103.1 0.18 50%
cucumber 50.2 0.12 40%
sauerkraut 92.2 0.19 39%
lettuce 59.0 0.15 50%
radishes 53.9 0.16 43%
kale 157.9 0.28 60%
chard 80.9 0.19 51%
parsley 209.4 0.36 48%
alfalfa 98.4 0.23 19%
endive 43.0 0.17 7%
turnips 72.3 0.21 51%
pumpkin 56.1 0.20 76%
beet greens 83.5 0.22 35%
onions 151.9 0.32 65%
radicchio 59.4 0.23 68%
rhubarb 40.7 0.21 55%
chayote 68.4 0.24 41%
broccoli 155.2 0.35 50%
peas 195.6 0.42 65%
arugula 25.6 0.25 45%
collards 71.1 0.33 37%
chives 9.9 0.30 48%
celeriac 99.5 0.42 72%
turnips -69.2 0.22 61%
limes -27.9 0.30 70%
carrots 39.6 0.41 64%
mulberries 43.0 0.43 74%
blackberries 40.2 0.43 27%
carambola -76.2 0.31 56%
beets 9.4 0.43 70%
butternut squash -9.5 0.45 75%
boysenberries 16.7 0.50 54%
winter squash -69.0 0.40 69%
strawberries -159.6 0.32 49%
cantaloupe -147.6 0.34 70%
gooseberries -81.5 0.44 52%
lemongrass 381.1 0.99 93%
raspberries -29.9 0.52 30%
apricots -81.5 0.48 71%
watermelon -257.8 0.30 60%
apricots -115.1 0.48 86%
cherries -124.6 0.50 61%
grapefruit -321.6 0.30 83%
honeydew melon -287.8 0.36 66%
quince -135.5 0.57 86%
peaches -306.2 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) 95 230
fat (g) 25 90
carbs (g) 0 145
energy (calories) 1750

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 April 19 2019 while her least nutrient-dense day is April 14 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
Banana Bread 4/16/19 no added sugar 213
Strawberries, Fresh 27
MyCerealMix 4/16/19 121
Blueberries, Wild, Frozen 37
Bolthouse Farms, Plant Milk Protein, Unsweetened 57
Lentils, Pink or Red, Raw 154
My NO Vege Soup 4/16/19 157
Collard Greens, Roasted 4/16/19 130
Trader Joe's, Riced Cauliflower 16
Broccoli, Cooked from Frozen 25
Sunflower Seeds, Raw 117
Shrimp, Cooked from Fresh 177
Animal Fat, Bacon Grease 54
Cucumber, Raw, With Peel 17
Asparagus, Raw 22
Portabella Mushrooms, Raw 31
Broccoli, Raw 49
Carrots, Raw 54
Celery, Raw 15
Sunflower Seeds, Raw 117
THM PeanutButter Cups 201

Worst Day

food name energy (kcal)
Quest Bar, Protein Bar, Mint Chocolate Chunk 200
Select, Frozen Fresh Mixed Berries 85
Coffee, Prepared From Grounds 6
Food Company, Planters, Lightly Salted Mixed Nuts 850
Bolthouse Farms, Plant Milk Protein, Unsweetened 38
Wyman's, Wild Blueberries 32
Hellman's & Best Foods, Real Mayonnaise 326
Shrimp, Cooked from Fresh 222
HEB, Broccolini 60
Quest, Protein Bar, Double Chocolate Chunk 180
The Hain Celestial Group, Garden Of Eatin', Red Hot Blues Corn Tortilla Chips, Red Hot Blue Corn 140

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