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
3.0
Zinc : Copper
4.1
Potassium : Sodium
1.0
Calcium : Magnesium
1.9
Iron : Copper
5.9
Calcium : Phosphorus
0.7

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 134%
Vitamin D 185%
Calcium 189%
Folate 192%
Panto Acid (B5) 202%
Sodium 211%
Phosphorus 224%
Potassium 232%
Thiamin (B1) 250%
Manganese 261%
Zinc 262%
Magnesium 264%
Leucine 272%

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
pork liver 896.5 1.65 59%
veal liver 994.7 1.92 55%
lamb kidney 661.8 1.12 52%
pork chops 874.1 1.74 54%
lamb liver 833.3 1.68 48%
beef liver 859.9 1.75 60%
lamb (lean) 600.4 1.44 43%
chicken liver 569.7 1.72 50%
beef tripe 280.8 1.03 55%
beef kidney 471.5 1.57 52%
kefir (low fat) 2.5 0.41 64%
egg white 41.7 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1124.3 1.43 47%
mussel 485.5 0.86 63%
salmon 647.0 1.56 52%
crab 348.2 0.83 71%
halibut 441.9 1.11 66%
lobster 342.5 0.89 71%
rockfish 331.1 1.09 66%
crayfish 175.6 0.82 67%
flounder 135.0 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 424.7 0.23 49%
snap beans 274.9 0.15 58%
amaranth leaves 281.1 0.21 86%
turnip greens 294.2 0.29 44%
chinese cabbage 156.2 0.12 54%
escarole 167.4 0.19 24%
portabella mushrooms 202.6 0.29 55%
asparagus 172.4 0.22 50%
artichokes 263.1 0.47 49%
cauliflower 147.9 0.25 50%
mung beans 126.3 0.19 74%
brussel sprouts 206.2 0.42 50%
pumpkin 112.6 0.20 76%
celery 102.8 0.18 50%
zucchini 101.7 0.17 40%
parsley 166.5 0.36 48%
shiitake mushroom 179.9 0.39 58%
onions 144.7 0.32 65%
pickles 66.9 0.12 40%
cucumber 66.9 0.12 40%
banana pepper 120.5 0.27 36%
jalapeno peppers 119.7 0.27 37%
edamame 483.4 1.21 41%
summer squash 88.2 0.19 45%
sauerkraut 87.9 0.19 39%
okra 94.8 0.22 50%
watercress 39.7 0.11 65%
lentils 445.1 1.16 64%
peas 158.8 0.42 65%
turnips 76.3 0.21 51%
lemongrass 370.3 0.99 93%
radishes 50.7 0.16 43%
broccoli 122.2 0.35 50%
jerusalem-artichokes 260.2 0.73 87%
lettuce 42.2 0.15 50%
kale 89.5 0.28 60%
seaweed (laver) 113.6 0.35 80%
alfalfa 62.6 0.23 19%
mustard greens 74.5 0.27 36%
white mushroom 58.0 0.22 65%
endive 36.6 0.17 7%
chard 43.2 0.19 51%
beet greens 47.7 0.22 35%
chayote 53.8 0.24 41%
coconut water 32.7 0.19 66%
rhubarb 37.8 0.21 55%
chicory greens 44.0 0.23 23%
radicchio 42.8 0.23 68%
cabbage 41.4 0.23 55%
red peppers 72.4 0.31 40%
eggplant 36.2 0.25 35%
red cabbage 49.8 0.29 55%
collards 60.5 0.33 37%
arugula 20.1 0.25 45%
soybeans (sprouted) 235.4 0.81 49%
celeriac 84.5 0.42 72%
coriander 7.7 0.23 30%
pinto beans 4.3 0.22 83%
wheat bran 739.6 2.16 38%
beets 74.3 0.43 70%
turnips -3.7 0.22 61%
spirulina 7.8 0.26 70%
butternut squash 76.4 0.45 75%
mulberries 60.6 0.43 74%
winter squash 50.0 0.40 69%
chives 6.7 0.30 48%
limes 3.3 0.30 70%
cowpeas 329.1 1.16 69%
blackberries 41.0 0.43 27%
boysenberries 67.3 0.50 54%
carrots 28.2 0.41 64%
cantaloupe -4.0 0.34 70%
strawberries -17.5 0.32 49%
seaweed (kelp) 20.1 0.43 77%
seaweed (wakame) 22.0 0.45 79%
carambola -33.9 0.31 56%
gooseberries -12.3 0.44 52%
honeydew melon -56.4 0.36 66%
raspberries 6.7 0.52 30%

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) 90 200
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 November 26 2019 while her least nutrient-dense day is December 03 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
Milk, Skim, Fat Free 102
Cocoa Powder, Unsweetened 80
Lecithin, Simply Sunflower 26
Brazil Nuts, Unsalted 20
Turmeric, Ground 10
Chicken Breast, Skin Removed Before Cooking 343
Taco Seasoning Mix 26
Kale, Raw 113
Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D 22
Acorn Squash 140
Summer Squash, Cooked from Fresh 44
Yerba Mate Tea 13
Salmon, Pink, Canned, Drained 108
Spinach, Cooked from Frozen 60
Kefir, plain, low fat (0.5-1.9% M.F.) 42
Chia Seeds 29
Hemp Seeds, Hulled 55
Sunflower Seeds, Raw 146
Mulberries 17

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 12
Cocoa Powder, Unsweetened 80
Sunfood Superfoods, Organic Golden Milk Super Blend 11
Brazil Nuts, Unsalted 20
Lecithin, Simply Sunflower 26
Milk, Skim, Fat Free 106
LivFit, Superfood Blend with Protein 45
Yogurt, Plain, Nonfat 73
Livfit, Organic Antioxidant Fruit & Fiber, with Turmeric and Prebiotic Fiber 53
Sunflower Seeds, Raw 146
Hemp Seeds, Hulled 77
Yerba Mate Tea 7
Beef, ground, 97% lean meat / 3% fat, raw 273
Collards, Cooked from Fresh 66
Zucchini, Cooked from Fresh 34
Acorn Squash 112
Asparagus, Raw 12
Baked Potato, Plain, Skin Eaten 93

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

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