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
4.2
Zinc : Copper
6.9
Potassium : Sodium
1.0
Calcium : Magnesium
2.0
Iron : Copper
8.1
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 119%
Calcium 142%
Thiamin (B1) 167%
Sodium 173%
Folate 174%
Potassium 180%
Niacin (B3) 181%
Panto Acid (B5) 182%
Vitamin B6 189%
Magnesium 192%
Vitamin D 201%
Phosphorus 204%
Manganese 209%

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 853.7 1.75 60%
lamb kidney 611.4 1.12 52%
lamb liver 707.0 1.68 48%
pork liver 621.0 1.65 59%
veal liver 717.6 1.92 55%
chicken liver 561.3 1.72 50%
pork chops 501.4 1.74 54%
kefir (low fat) 2.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
salmon 724.7 1.56 52%
mussel 399.3 0.86 63%
halibut 451.1 1.11 66%
fish roe 508.3 1.43 47%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1243.7 2.16 38%
spinach 502.5 0.23 49%
snap beans 414.9 0.15 58%
oat bran 1215.9 2.46 65%
amaranth leaves 339.6 0.21 86%
artichokes 422.9 0.47 49%
turnip greens 334.0 0.29 44%
portabella mushrooms 309.4 0.29 55%
chinese cabbage 234.0 0.12 54%
black beans 1438.2 3.41 73%
brussel sprouts 328.5 0.42 50%
shiitake mushroom 285.9 0.39 58%
winter squash 289.8 0.40 69%
banana pepper 225.9 0.27 36%
pumpkin 194.8 0.20 76%
cauliflower 210.9 0.25 50%
asparagus 203.0 0.22 50%
butternut squash 283.8 0.45 75%
edamame 562.8 1.21 41%
zucchini 179.6 0.17 40%
jalapeno peppers 204.2 0.27 37%
celery 171.0 0.18 50%
escarole 174.8 0.19 24%
summer squash 169.0 0.19 45%
mung beans 164.7 0.19 74%
parsley 210.5 0.36 48%
onions 196.3 0.32 65%
sauerkraut 149.8 0.19 39%
okra 157.8 0.22 50%
red peppers 190.1 0.31 40%
turnips 145.8 0.21 51%
kale 164.5 0.28 60%
collards 180.7 0.33 37%
peas 213.0 0.42 65%
cucumber 101.7 0.12 40%
pickles 101.7 0.12 40%
coconut water 125.1 0.19 66%
broccoli 173.1 0.35 50%
lentils 469.0 1.16 64%
chayote 118.1 0.24 41%
radishes 83.3 0.16 43%
mustard greens 120.5 0.27 36%
lemongrass 385.7 0.99 93%
jerusalem-artichokes 282.9 0.73 87%
soybeans (sprouted) 314.7 0.81 49%
watercress 48.0 0.11 65%
cabbage 84.1 0.23 55%
red cabbage 109.6 0.29 55%
lettuce 56.9 0.15 50%
white mushroom 82.6 0.22 65%
celeriac 149.5 0.42 72%
chard 59.3 0.19 51%
eggplant 77.8 0.25 35%
beet greens 67.2 0.22 35%
rhubarb 59.7 0.21 55%
alfalfa 61.4 0.23 19%
chicory greens 60.7 0.23 23%
endive 38.4 0.17 7%
beets 127.2 0.43 70%
cowpeas 399.6 1.16 69%
radicchio 52.0 0.23 68%
seaweed (laver) 92.2 0.35 80%
cantaloupe 83.4 0.34 70%
turnips 43.8 0.22 61%
carrots 102.0 0.41 64%
strawberries 59.9 0.32 49%
mulberries 97.2 0.43 74%
arugula 24.7 0.25 45%
garbanzo beans 1318.6 3.78 69%
coriander 10.3 0.23 30%
pinto beans 7.2 0.22 83%
honeydew melon 50.2 0.36 66%
spirulina 8.7 0.26 70%
boysenberries 83.8 0.50 54%
blackberries 56.8 0.43 27%
chives 8.8 0.30 48%
leeks 121.5 0.61 83%
lima beans 307.2 1.13 70%
grapefruit 1.4 0.30 83%
limes -1.0 0.30 70%
carambola 2.3 0.31 56%
watermelon -10.7 0.30 60%
seaweed (kelp) 28.6 0.43 77%
grapefruit -8.4 0.33 85%
seaweed (wakame) 34.5 0.45 79%
peaches -27.4 0.39 70%
raspberries 24.2 0.52 30%
gooseberries -11.8 0.44 52%

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) 90 205
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 October 13 2019 while her least nutrient-dense day is October 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)
Jarrow Formulas, EPA-DHA Balance 20
Coffee, Prepared From Grounds 12
Milk, Skim, Fat Free 163
Cocoa Powder, Unsweetened 71
Lecithin, Simply Sunflower 34
Great Lakes Gelatin, Collagen Hydrolysate 25
Brazil Nuts, Unsalted 40
Sunflower Seeds, Raw 88
Mulberries 36
Hemp Seeds, Hulled 83
Cottage cheese, Lowfat, 2% Fat 81
Beef Brisket, No Visible Fat Eaten 347
Edamame, Green or Immature, Cooked from Frozen 85
Asparagus, Raw 50
Broccoli Raab, Raw 22
Yerba Mate Tea 13
Mushrooms, Raw 22

Worst Day

food name energy (kcal)
Jarrow Formulas, EPA-DHA Balance 20
Coffee, Prepared From Grounds 12
Milk, Skim, Fat Free 163
Cocoa Powder, Unsweetened 71
Lecithin, Simply Sunflower 43
Great Lakes Gelatin, Collagen Hydrolysate 29
Brazil Nuts, Unsalted 40
Sunflower Seeds, Raw 88
Mulberries 36
Hemp Seeds, Hulled 83
Quest Bar, Protein Bar, Mint Chocolate Chunk [Copy] 200
Chicken Breast, Skin Removed Before Cooking 294
Kefir, plain, low fat (0.5-1.9% M.F.) 63
Almonds, Raw 107
Pumpkin or Squash Seeds, Shelled, Unsalted 42
Beef Brisket, No Visible Fat Eaten 174
Edamame, Green or Immature, Cooked from Frozen 121
Mushrooms, Raw 33
Spinach, Raw 40
Quest Bar, Protein Bar, Mint Chocolate Chunk [Copy] 200
Yerba Mate Tea 13

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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