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).

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
3.9
Zinc : Copper
3.6
Potassium : Sodium
1.1
Calcium : Magnesium
2.2
Iron : Copper
5.1
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 149%
Folate 204%
Calcium 205%
Omega-3 214%
Sodium 218%
Panto Acid (B5) 221%
Thiamin (B1) 227%
Selenium 235%
Niacin (B3) 239%
Phosphorus 241%
Potassium 249%
Vitamin E 249%
Magnesium 250%

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 kidney 803.6 1.12 52%
pork liver 867.1 1.65 59%
beef liver 838.2 1.75 60%
lamb liver 773.4 1.68 48%
pork chops 757.1 1.74 54%
chicken liver 669.9 1.72 50%
beef kidney 538.8 1.57 52%
veal liver 655.8 1.92 55%
kefir (low fat) 0.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1068.7 1.43 47%
mollusks conch 912.7 1.30 54%
mussel 577.1 0.86 63%
crab 424.2 0.83 71%
halibut 478.7 1.11 66%
lobster 347.3 0.89 71%
octopus 558.0 1.64 71%
crayfish 241.8 0.82 67%
rockfish 251.1 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1291.5 2.16 38%
oat bran 1354.5 2.46 65%
spinach 495.0 0.23 49%
turnip greens 405.3 0.29 44%
snap beans 341.1 0.15 58%
portabella mushrooms 351.8 0.29 55%
winter squash 354.7 0.40 69%
artichokes 368.7 0.47 49%
pumpkin 262.6 0.20 76%
amaranth leaves 268.5 0.21 86%
asparagus 271.3 0.22 50%
butternut squash 331.6 0.45 75%
chinese cabbage 187.2 0.12 54%
shiitake mushroom 266.0 0.39 58%
brussel sprouts 271.5 0.42 50%
celery 174.3 0.18 50%
escarole 177.1 0.19 24%
jalapeno peppers 199.8 0.27 37%
banana pepper 193.1 0.27 36%
red peppers 207.4 0.31 40%
onions 202.2 0.32 65%
parsley 214.7 0.36 48%
cauliflower 172.7 0.25 50%
zucchini 142.0 0.17 40%
mung beans 147.0 0.19 74%
broccoli 203.9 0.35 50%
kale 176.5 0.28 60%
summer squash 142.1 0.19 45%
collards 188.5 0.33 37%
sauerkraut 125.5 0.19 39%
okra 135.3 0.22 50%
turnips 121.4 0.21 51%
mustard greens 136.5 0.27 36%
cucumber 84.4 0.12 40%
pickles 84.4 0.12 40%
peas 192.0 0.42 65%
coconut water 105.8 0.19 66%
edamame 476.9 1.21 41%
watercress 49.0 0.11 65%
white mushroom 93.5 0.22 65%
radishes 67.5 0.16 43%
chard 66.7 0.19 51%
lettuce 53.1 0.15 50%
chayote 84.6 0.24 41%
beet greens 75.0 0.22 35%
rhubarb 64.3 0.21 55%
cabbage 68.0 0.23 55%
radicchio 67.8 0.23 68%
chicory greens 65.7 0.23 23%
eggplant 69.0 0.25 35%
red cabbage 87.2 0.29 55%
endive 39.3 0.17 7%
alfalfa 55.5 0.23 19%
mulberries 125.1 0.43 74%
jerusalem-artichokes 231.9 0.73 87%
seaweed (laver) 90.6 0.35 80%
celeriac 112.2 0.42 72%
soybeans (sprouted) 250.2 0.81 49%
beets 102.7 0.43 70%
carrots 93.3 0.41 64%
turnips 19.1 0.22 61%
blackberries 89.0 0.43 27%
arugula 24.2 0.25 45%
cantaloupe 50.4 0.34 70%
coriander 11.0 0.23 30%
strawberries 39.8 0.32 49%
pinto beans 6.0 0.22 83%
lentils 346.5 1.16 64%
lemongrass 275.2 0.99 93%
spirulina 9.1 0.26 70%
boysenberries 87.2 0.50 54%
chives 7.9 0.30 48%
cowpeas 321.6 1.16 69%
grapefruit 0.6 0.30 83%
limes -6.9 0.30 70%
leeks 104.9 0.61 83%
carambola -5.3 0.31 56%
seaweed (kelp) 31.5 0.43 77%
honeydew melon 3.0 0.36 66%
seaweed (wakame) 34.9 0.45 79%
peaches -1.5 0.39 70%
grapefruit -22.4 0.33 85%

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) 90 210
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 August 21 2019 while her least nutrient-dense day is August 19 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 12
Milk, Skim, Fat Free 166
Cocoa Powder, Unsweetened 71
Great Lakes Gelatin, Collagen Hydrolysate 25
Lecithin, Simply Sunflower 26
Liver Pate 8/9/19 41
Green Beans, Raw 19
Celery, Raw 26
Ham lunchmeat, fat free 66
Salmon, Coho Silver, Wild, Cooked 158
Broccoli Raab, Raw 19
Banana Zucchini Bread 8/19/19 224
Kefir, plain, low fat (0.5-1.9% M.F.) 42
Nagoya Pasta Zero Shirataki Fettuccine 20
Sunflower Seeds, Raw 146
LivFit, Superfood Blend with Protein 23
Cottage cheese, Lowfat, 2% Fat 81
Strawberries, Fresh 34
Yerba Mate Tea 7

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 12
Cocoa Powder, Unsweetened 71
Milk, Skim, Fat Free 164
Now, Sunflower Lecithin, Pure Powder 24
Great Lakes Gelatin, Collagen Hydrolysate 29
Liver Pate 8/9/19 39
Salmon, Pink, Canned, Drained 117
Thyme, Dried 6
Edamame, Green or Immature, Cooked from Frozen 69
Celery, Raw 36
Carrots, Raw 50
Ham lunchmeat, fat free 52
Yerba Mate Tea 7
Cottage cheese, Lowfat, 2% Fat 47
Banana Zucchini Bread 8/19/19 177
Strawberries, Fresh 32
Kefir, plain, low fat (0.5-1.9% M.F.) 42
Livfit, Organic Antioxidant Fruit & Fiber, with Turmeric and Prebiotic Fiber 39
Sunflower Seeds, Raw 93
Hemp Seeds, Hulled 33
Banana, Fresh 73
Lamb Roast, Leg, No Visible Fat Eaten 139
Beet Greens, Raw 35
Kale, Raw 25

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