Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mimi get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance and being vegan.

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 Mimi’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
4.8
Zinc : Copper
4.8
Potassium : Sodium
2.6
Calcium : Magnesium
3.0
Iron : Copper
9.3
Calcium : Phosphorus
1.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Mimi’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 5%
Sodium 10%
Thiamin (B1) 14%
Iron 15%
Phosphorus 20%
Vitamin B12 20%
Manganese 21%
Zinc 21%
Selenium 25%
Niacin (B3) 26%
Panto Acid (B5) 26%
Magnesium 28%
Potassium 28%

optimal foods for you

The foods listed below will provide Mimi with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 1043.6 6.59 9%
flax seed 721.2 5.34 12%
pumpkin seeds 573.2 5.59 19%
sesame butter 56.0 5.86 21%
hazelnuts -336.8 6.29 10%
wheat bran 1414.5 2.16 38%
sesame seeds -422.4 6.31 10%
peanut butter -171.2 5.90 18%
pili nuts -906.8 7.19 7%
oat bran 1506.1 2.46 65%
olives -13.1 1.45 3%
pine nuts -1371.6 6.73 11%
cashews -841.4 5.80 26%
butternuts -1185.5 6.12 17%
corn bran -221.0 2.24 12%
pecans -1764.3 6.91 6%
coconut meat -774.5 3.54 10%
natto 249.3 2.11 39%
endive 26.9 0.17 7%
macadamia nuts -2058.7 7.18 6%
walnuts -1626.7 6.19 13%
lupin seeds -107.0 3.71 51%
egg noodles, enriched -178.4 4.75 64%
Oats 151.5 3.89 70%
rye flour 198.7 3.25 64%
coconut -822.9 4.43 34%
alfalfa 50.6 0.23 19%
pistachio nuts -1488.9 5.69 22%
avocado -662.6 1.60 8%
peanuts -1729.5 5.99 18%
almonds -1812.4 6.07 15%
chicory greens 32.1 0.23 23%
tofu 83.4 0.83 34%
blackberries -10.5 0.43 27%
oat flour -205.9 4.04 67%
raspberries -34.7 0.52 30%
edamame 13.7 1.21 41%
coriander 6.0 0.23 30%
black beans 25.3 3.41 73%
collards 78.3 0.33 37%
jalapeno peppers 100.5 0.27 37%
banana pepper 61.1 0.27 36%
garbanzo beans -216.7 3.78 69%
beet greens 43.5 0.22 35%
mustard greens 66.6 0.27 36%
barley, hulled -71.0 3.54 73%
eggplant 9.6 0.25 35%
yeast extract spread 83.6 1.85 59%
turnip greens 179.8 0.29 44%
spinach 292.1 0.23 49%
soybeans (sprouted) 134.7 0.81 49%
sauerkraut 52.5 0.19 39%
zucchini 71.1 0.17 40%
shallots -15.3 3.48 80%
red peppers 10.1 0.31 40%
artichokes 150.1 0.47 49%
pickles 35.3 0.12 40%
cucumber 35.3 0.12 40%
chayote 17.4 0.24 41%
portabella mushrooms 289.7 0.29 55%
parsley 115.7 0.36 48%
wheat, soft white -150.5 3.40 76%
summer squash 70.2 0.19 45%
radishes 16.6 0.16 43%
asparagus 149.5 0.22 50%
kidney beans -251.1 3.37 74%
arugula 12.0 0.25 45%
shiitake mushroom 238.4 0.39 58%
okra 79.5 0.22 50%
broccoli 46.0 0.35 50%
brussel sprouts 2.0 0.42 50%
wheat flour -2.1 3.63 91%
white flour -2.6 3.67 92%
chives 4.2 0.30 48%
cauliflower 58.7 0.25 50%
turnips 66.4 0.21 51%
peas -600.3 3.52 63%
celery 47.3 0.18 50%
snap beans 229.0 0.15 58%
coconut milk -1466.8 2.30 9%
buckwheat -274.0 3.43 78%
lettuce 28.2 0.15 50%
strawberries -41.9 0.32 49%
chard 35.8 0.19 51%
chinese cabbage 99.0 0.12 54%
lentils 2.5 1.16 64%
red cabbage 30.3 0.29 55%
boysenberries -43.0 0.50 54%
navy beans -152.6 1.40 61%
gooseberries -98.6 0.44 52%
gingko nuts -277.1 1.11 52%
pasta, whole-wheat 164.1 1.49 78%
lima beans 87.0 1.13 70%
cabbage 13.3 0.23 55%
rhubarb -3.5 0.21 55%
blueberries -100.5 0.57 56%
cowpeas -3.8 1.16 69%

macronutrients

The macronutrient split of Mimi’s diet is shown in the chart below.

macro targets

While Mimi’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) 60 190
fat (g) 15 135
carbs (g) 0 90
energy (calories) 1800

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 Mimi’s food log based on the harder to find 50% of the essential nutrients. Mimi’s most nutrient dense day is September 06 2019 while her least nutrient-dense day is September 01 2019.

best and worst days

Mimi’s food diary for the best and worst days are shown below for comparison. Mimi 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