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
13.8
Zinc : Copper
11.5
Potassium : Sodium
2.2
Calcium : Magnesium
3.4
Iron : Copper
12.7
Calcium : Phosphorus
1.1

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 3%
Sodium 10%
Thiamin (B1) 10%
Manganese 14%
Iron 16%
Omega-3 17%
Panto Acid (B5) 21%
Folate 23%
Potassium 24%
Phosphorus 25%
Magnesium 26%
Selenium 27%
Copper 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 1744.2 6.59 9%
flax seed 1074.9 5.34 12%
walnuts 785.1 6.19 13%
pumpkin seeds 551.7 5.59 19%
pili nuts -143.2 7.19 7%
oat bran 1466.1 2.46 65%
garbanzo beans 1197.8 3.78 69%
sesame seeds -140.8 6.31 10%
hazelnuts -181.8 6.29 10%
wheat bran 914.0 2.16 38%
sesame butter -19.4 5.86 21%
peanut butter -127.5 5.90 18%
lupin seeds 595.3 3.71 51%
black beans 919.3 3.41 73%
edamame 723.7 1.21 41%
butternuts -621.3 6.12 17%
olives -9.3 1.45 3%
pine nuts -975.9 6.73 11%
cashews -599.0 5.80 26%
Oats 343.2 3.89 70%
corn bran -208.4 2.24 12%
avocado -164.7 1.60 8%
kidney beans 424.6 3.37 74%
pecans -1214.4 6.91 6%
coconut meat -559.9 3.54 10%
endive 24.1 0.17 7%
macadamia nuts -1293.3 7.18 6%
pistachio nuts -825.5 5.69 22%
egg noodles, enriched -108.1 4.75 64%
alfalfa 43.6 0.23 19%
coconut -545.1 4.43 34%
rye flour 84.7 3.25 64%
oat flour -41.4 4.04 67%
chicory greens 36.2 0.23 23%
tofu 56.5 0.83 34%
blackberries 9.7 0.43 27%
natto -150.4 2.11 39%
peas -73.8 3.52 63%
raspberries -9.3 0.52 30%
almonds -1242.6 6.07 15%
navy beans 269.3 1.40 61%
soybeans (sprouted) 206.7 0.81 49%
barley, hulled 23.7 3.54 73%
coriander 5.1 0.23 30%
spinach 254.8 0.23 49%
banana pepper 68.6 0.27 36%
artichokes 205.0 0.47 49%
collards 54.0 0.33 37%
zucchini 129.6 0.17 40%
eggplant 26.5 0.25 35%
yeast extract spread 75.2 1.85 59%
beet greens 30.1 0.22 35%
mustard greens 37.6 0.27 36%
peanuts -1284.5 5.99 18%
turnip greens 137.7 0.29 44%
jalapeno peppers 40.5 0.27 37%
cowpeas 311.7 1.16 69%
red peppers 57.7 0.31 40%
brussel sprouts 168.0 0.42 50%
lentils 227.2 1.16 64%
sauerkraut 38.9 0.19 39%
chayote 41.5 0.24 41%
pickles 44.0 0.12 40%
cucumber 44.0 0.12 40%
summer squash 108.4 0.19 45%
shallots -9.0 3.48 80%
portabella mushrooms 212.2 0.29 55%
asparagus 141.5 0.22 50%
parsley 91.5 0.36 48%
radishes 32.8 0.16 43%
cauliflower 121.6 0.25 50%
broccoli 96.6 0.35 50%
okra 102.9 0.22 50%
arugula 12.3 0.25 45%
celery 86.1 0.18 50%
shiitake mushroom 151.3 0.39 58%
chick peas -9.8 1.64 64%
snap beans 177.4 0.15 58%
buckwheat -149.2 3.43 78%
wheat flour -1.6 3.63 91%
white flour -2.1 3.67 92%
chives 4.3 0.30 48%
strawberries 6.5 0.32 49%
boysenberries 35.7 0.50 54%
lettuce 28.8 0.15 50%
pasta, whole-wheat 184.7 1.49 78%
chinese cabbage 88.8 0.12 54%
turnips 26.7 0.21 51%
sprouted wheat 252.5 1.98 90%
wheat, soft white -211.6 3.40 76%
chard 22.1 0.19 51%
red cabbage 41.2 0.29 55%
cabbage 43.9 0.23 55%
gooseberries -55.2 0.44 52%
rhubarb 9.8 0.21 55%
peas 103.4 0.42 65%
gingko nuts -201.8 1.11 52%

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 October 27 2019 while her least nutrient-dense day is November 08 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