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).

supplements

The supplements listed below will provide Mimi 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
3.6
Zinc : Copper
9.9
Potassium : Sodium
3.0
Calcium : Magnesium
3.4
Iron : Copper
18.7
Calcium : Phosphorus
0.8

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
Sodium 21%
Manganese 50%
Vitamin D 56%
Iron 58%
Potassium 68%
Magnesium 69%
Copper 70%
Thiamin (B1) 70%
Panto Acid (B5) 84%
Zinc 86%
Calcium 87%
Phosphorus 88%
Niacin (B3) 92%

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
flax seed 1353.6 5.34 12%
pumpkin seeds 978.0 5.59 19%
sesame seeds 183.1 6.31 10%
pili nuts -116.3 7.19 7%
brazil nuts -40.6 6.59 9%
oat bran 1206.6 2.46 65%
hazelnuts -73.6 6.29 10%
wheat bran 780.1 2.16 38%
sesame butter 15.0 5.86 21%
peanut butter -30.9 5.90 18%
pine nuts -296.3 6.73 11%
macadamia nuts -545.9 7.18 6%
butternuts -283.7 6.12 17%
cashews -216.5 5.80 26%
garbanzo beans 566.6 3.78 69%
lupin seeds 340.9 3.71 51%
peanuts -406.2 5.99 18%
pecans -679.5 6.91 6%
almonds -494.5 6.07 15%
olives -6.5 1.45 3%
black beans 486.2 3.41 73%
walnuts -636.1 6.19 13%
Oats 342.6 3.89 70%
corn bran -131.6 2.24 12%
rye flour 284.6 3.25 64%
pistachio nuts -589.8 5.69 22%
buckwheat 390.5 3.43 78%
coconut meat -427.2 3.54 10%
avocado -176.0 1.60 8%
endive 19.9 0.17 7%
egg noodles, enriched -95.4 4.75 64%
almond butter -880.5 6.14 16%
natto -8.0 2.11 39%
alfalfa 36.7 0.23 19%
oat flour 2.4 4.04 67%
edamame 121.3 1.21 41%
barley, hulled 138.4 3.54 73%
chicory greens 28.9 0.23 23%
blackberries 27.6 0.43 27%
coconut -508.5 4.43 34%
kidney beans 112.2 3.37 74%
raspberries 18.1 0.52 30%
soybeans (sprouted) 192.4 0.81 49%
tofu 18.8 0.83 34%
bulgur 133.1 3.42 81%
banana pepper 82.9 0.27 36%
collards 81.5 0.33 37%
coriander 4.4 0.23 30%
peas -114.1 3.52 63%
artichokes 171.3 0.47 49%
yeast extract spread 72.7 1.85 59%
eggplant 30.6 0.25 35%
mustard greens 47.5 0.27 36%
jalapeno peppers 53.2 0.27 37%
beet greens 30.6 0.22 35%
spinach 183.5 0.23 49%
zucchini 74.2 0.17 40%
turnip greens 100.7 0.29 44%
red peppers 46.7 0.31 40%
portabella mushrooms 205.5 0.29 55%
chayote 47.4 0.24 41%
pickles 47.1 0.12 40%
cucumber 47.1 0.12 40%
rye grain -10.6 3.38 77%
sauerkraut 21.1 0.19 39%
shiitake mushroom 206.3 0.39 58%
shallots -5.5 3.48 80%
wheat, soft white -48.6 3.40 76%
summer squash 75.9 0.19 45%
parsley 72.7 0.36 48%
brussel sprouts 71.1 0.42 50%
radishes 17.0 0.16 43%
asparagus 87.4 0.22 50%
okra 87.3 0.22 50%
cauliflower 74.2 0.25 50%
broccoli 52.3 0.35 50%
arugula 8.3 0.25 45%
gingko nuts -44.4 1.11 52%
navy beans 3.5 1.40 61%
celery 51.9 0.18 50%
snap beans 148.0 0.15 58%
lima beans 138.4 1.13 70%
turnips 47.1 0.21 51%
strawberries 8.8 0.32 49%
coconut milk -758.6 2.30 9%
wheat flour -1.5 3.63 91%
white flour -1.7 3.67 92%
chives 3.0 0.30 48%
lettuce 21.1 0.15 50%
cornmeal, white -130.9 3.62 81%
cornmeal, yellow -130.9 3.62 81%
chard 22.2 0.19 51%
chinese cabbage 65.6 0.12 54%
boysenberries 12.0 0.50 54%
corn grain, yellow -190.3 3.65 79%
gooseberries -17.2 0.44 52%
lentils 15.5 1.16 64%

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) 60 195
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 July 05 2019 while her least nutrient-dense day is July 02 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