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
3.3
Zinc : Copper
2.1
Potassium : Sodium
1.0
Calcium : Magnesium
1.9
Iron : Copper
3.4
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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, inflammation, methylation, sleep apnea.

nutrient % DRI prioritize
Iron 75%
Calcium 93%
Manganese 126%
Vitamin E 127%
Zinc 128%
Vitamin D 129%
Sodium 130%
Folate 131%
Magnesium 131%
Potassium 133%
Thiamin (B1) 136%
Phosphorus 140%
Panto Acid (B5) 173%
Omega-3 193%
Cystine 331%
Vitamin B-6 226%
Niacin (B3) 213%
Riboflavin (B2) 313%
Vitamin C 430%
Vitamin A 320%
Selenium 242%
Copper 495%

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
lamb liver 2167.1 1.68 48%
beef liver 2074.2 1.75 60%
veal liver 2118.6 1.92 55%
pork liver 1920.9 1.65 59%
lamb kidney 1373.4 1.12 52%
pork chops 1151.6 1.74 54%
chicken liver 1128.2 1.72 50%
beef kidney 1004.9 1.57 52%
turkey liver 1140.4 1.89 47%
lean pastrami 203.3 0.95 73%
lamb heart 575.8 1.61 48%
lamb lungs 126.4 0.95 58%
lamb (lean) 432.0 1.44 43%
chicken breast 421.5 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3144.4 1.43 47%
salmon 1563.7 1.56 52%
mussel 1055.3 0.86 63%
lobster 1042.5 0.89 71%
crab 1008.1 0.83 71%
halibut 1122.3 1.11 66%
rockfish 830.9 1.09 66%
mollusks conch 916.6 1.30 54%
octopus 1033.7 1.64 71%
crayfish 518.3 0.82 67%
flounder 446.4 0.86 57%
oysters 397.8 1.02 59%
pollock 393.2 1.11 69%
clam 489.3 1.42 73%
molluscs 16.0 0.69 77%
whiting 306.0 1.16 66%
perch 135.4 0.96 62%
tuna 682.3 1.84 52%
trout 565.4 1.68 45%
orange roughy 152.3 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 876.8 0.23 49%
amaranth leaves 572.7 0.21 86%
turnip greens 610.4 0.29 44%
pumpkin 352.3 0.20 76%
kale 343.3 0.28 60%
zucchini 250.4 0.17 40%
winter squash 393.6 0.40 69%
collards 328.0 0.33 37%
escarole 234.4 0.19 24%
parsley 316.5 0.36 48%
summer squash 210.0 0.19 45%
butternut squash 371.5 0.45 75%
cauliflower 227.8 0.25 50%
celery 177.4 0.18 50%
broccoli 276.5 0.35 50%
onions 233.5 0.32 65%
watercress 88.4 0.11 65%
sauerkraut 142.1 0.19 39%
cucumber 78.4 0.12 40%
chard 114.5 0.19 51%
carrots 242.8 0.41 64%
beet greens 126.9 0.22 35%
radishes 79.8 0.16 43%
lettuce 75.2 0.15 50%
turnips 97.0 0.21 51%
chayote 117.3 0.24 41%
peas 228.5 0.42 65%
radicchio 89.8 0.23 68%
endive 55.3 0.17 7%
alfalfa 81.0 0.23 19%
rhubarb 49.8 0.21 55%
arugula 32.7 0.25 45%
cantaloupe 68.3 0.34 70%
turnips -12.2 0.22 61%
mulberries 109.4 0.43 74%
blackberries 107.7 0.43 27%
celeriac 92.9 0.42 72%
chives 13.0 0.30 48%
strawberries 10.6 0.32 49%
carambola 2.8 0.31 56%
limes -14.9 0.30 70%
beets 55.2 0.43 70%
lemongrass 355.8 0.99 93%
boysenberries 34.7 0.50 54%
grapefruit -89.4 0.30 83%
apricots -24.5 0.48 71%
watermelon -138.0 0.30 60%
raspberries 3.5 0.52 30%
gooseberries -59.5 0.44 52%
apricots -60.3 0.48 86%
grapefruit -151.3 0.33 85%
peaches -119.5 0.39 70%
honeydew melon -141.9 0.36 66%
nectarines -148.7 0.44 72%
kiwifruit -44.3 0.61 55%
cherries -123.4 0.50 61%
cranberries -167.1 0.46 65%
mango -102.1 0.60 63%
oranges -195.2 0.46 77%
pineapple -179.5 0.50 76%
quince -143.0 0.57 86%
pears -245.5 0.42 64%
blueberries -183.7 0.57 56%
ginger -45.2 0.80 81%

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) 80 205
fat (g) 25 80
carbs (g) 0 125
energy (calories) 1550

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 January 25 2020 while her least nutrient-dense day is January 20 2020.

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)

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