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
2.6
Zinc : Copper
3.6
Potassium : Sodium
1.4
Calcium : Magnesium
2.7
Iron : Copper
3.9
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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: sleep apnea.

nutrient % DRI prioritize
Iron 118%
Calcium 131%
Thiamin (B1) 167%
Vitamin D 169%
Folate 172%
Vitamin E 173%
Magnesium 201%
Sodium 202%
Potassium 209%
Phosphorus 246%
Panto Acid (B5) 248%
Zinc 249%
Vitamin B6 258%
Cystine 454%
Vitamin C 288%
Manganese 355%

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 944.0 1.65 59%
veal liver 1071.8 1.92 55%
lamb kidney 671.7 1.12 52%
beef liver 930.0 1.75 60%
lamb liver 814.9 1.68 48%
pork chops 688.4 1.74 54%
chicken liver 615.8 1.72 50%
kefir (low fat) 2.3 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1890.1 1.43 47%
mussel 572.6 0.86 63%
crab 476.5 0.83 71%
mollusks conch 647.7 1.30 54%
lobster 441.5 0.89 71%
halibut 525.6 1.11 66%
salmon 681.1 1.56 52%
crayfish 223.6 0.82 67%
octopus 591.1 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1923.0 2.46 65%
spinach 667.0 0.23 49%
wheat bran 1367.5 2.16 38%
turnip greens 488.6 0.29 44%
amaranth leaves 433.5 0.21 86%
snap beans 375.2 0.15 58%
chinese cabbage 276.8 0.12 54%
artichokes 412.1 0.47 49%
banana pepper 300.1 0.27 36%
red peppers 312.8 0.31 40%
asparagus 265.0 0.22 50%
brussel sprouts 353.1 0.42 50%
pumpkin 227.1 0.20 76%
cauliflower 236.3 0.25 50%
kale 246.5 0.28 60%
jalapeno peppers 234.5 0.27 37%
zucchini 190.1 0.17 40%
winter squash 295.5 0.40 69%
escarole 196.1 0.19 24%
broccoli 262.0 0.35 50%
parsley 261.5 0.36 48%
onions 230.5 0.32 65%
summer squash 171.8 0.19 45%
celery 163.2 0.18 50%
collards 232.2 0.33 37%
butternut squash 288.6 0.45 75%
portabella mushrooms 214.0 0.29 55%
mung beans 156.0 0.19 74%
sauerkraut 149.1 0.19 39%
okra 164.9 0.22 50%
mustard greens 176.0 0.27 36%
peas 241.7 0.42 65%
edamame 600.3 1.21 41%
pickles 83.1 0.12 40%
cucumber 83.1 0.12 40%
watercress 65.0 0.11 65%
coconut water 103.8 0.19 66%
shiitake mushroom 193.1 0.39 58%
chayote 125.6 0.24 41%
radishes 84.3 0.16 43%
turnips 107.5 0.21 51%
carrots 184.1 0.41 64%
chard 84.6 0.19 51%
lettuce 61.6 0.15 50%
cabbage 93.4 0.23 55%
beet greens 91.1 0.22 35%
seaweed (laver) 141.3 0.35 80%
radicchio 80.3 0.23 68%
chicory greens 77.9 0.23 23%
rhubarb 69.5 0.21 55%
mulberries 166.0 0.43 74%
soybeans (sprouted) 344.9 0.81 49%
lemongrass 425.5 0.99 93%
endive 45.1 0.17 7%
alfalfa 69.4 0.23 19%
celeriac 155.1 0.42 72%
red cabbage 95.0 0.29 55%
white mushroom 59.1 0.22 65%
blackberries 140.3 0.43 27%
eggplant 56.7 0.25 35%
strawberries 72.0 0.32 49%
arugula 28.5 0.25 45%
coriander 12.6 0.23 30%
turnips 10.5 0.22 61%
lentils 439.7 1.16 64%
pinto beans 7.3 0.22 83%
beets 95.9 0.43 70%
spirulina 10.2 0.26 70%
jerusalem-artichokes 215.3 0.73 87%
limes 18.2 0.30 70%
boysenberries 105.4 0.50 54%
carambola 23.2 0.31 56%
cantaloupe 28.2 0.34 70%
chives 10.4 0.30 48%
seaweed (kelp) 44.4 0.43 77%
grapefruit -19.3 0.30 83%
raspberries 74.3 0.52 30%
kiwifruit 107.0 0.61 55%
seaweed (wakame) 33.5 0.45 79%
leeks 101.8 0.61 83%
gooseberries 15.8 0.44 52%
cowpeas 336.3 1.16 69%
honeydew melon -43.2 0.36 66%

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) 105 195
fat (g) 20 85
carbs (g) 0 50
energy (calories) 1400

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 September 20 2020 while her least nutrient-dense day is September 17 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