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
6.3
Zinc : Copper
4.7
Potassium : Sodium
2.8
Calcium : Magnesium
2.6
Iron : Copper
12.0
Calcium : Phosphorus
1.4

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 30%
Thiamin (B1) 57%
Iron 78%
Manganese 79%
Zinc 84%
Panto Acid (B5) 85%
Phosphorus 91%
Potassium 92%
Niacin (B3) 93%
Vitamin B6 115%
Folate 131%
Selenium 143%
Copper 146%

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 421.3 6.59 9%
hazelnuts -325.7 6.29 10%
wheat bran 1261.6 2.16 38%
peanut butter -158.0 5.90 18%
sesame butter -105.0 5.86 21%
flax seed -222.6 5.34 12%
garbanzo beans 949.8 3.78 69%
sesame seeds -1062.4 6.31 10%
pili nuts -1372.8 7.19 7%
oat bran 1024.0 2.46 65%
pumpkin seeds -756.8 5.59 19%
olives -12.3 1.45 3%
corn bran -313.9 2.24 12%
lupin seeds 82.7 3.71 51%
coconut meat -722.7 3.54 10%
pecans -1687.3 6.91 6%
endive 24.6 0.17 7%
butternuts -1394.1 6.12 17%
avocado -407.2 1.60 8%
pistachio nuts -1205.5 5.69 22%
egg noodles, enriched -153.4 4.75 64%
black beans 378.3 3.41 73%
pine nuts -1782.8 6.73 11%
edamame 264.5 1.21 41%
coconut -754.9 4.43 34%
alfalfa 45.1 0.23 19%
walnuts -1679.1 6.19 13%
macadamia nuts -2098.0 7.18 6%
peanuts -1551.7 5.99 18%
chicory greens 32.8 0.23 23%
cashews -1387.7 5.80 26%
peas -73.8 3.52 63%
rye flour -7.2 3.25 64%
tofu 14.9 0.83 34%
blackberries -30.4 0.43 27%
raspberries -53.8 0.52 30%
Oats -124.7 3.89 70%
kidney beans 78.7 3.37 74%
coriander 5.5 0.23 30%
banana pepper 116.0 0.27 36%
oat flour -323.3 4.04 67%
eggplant 19.1 0.25 35%
beet greens 24.7 0.22 35%
yeast extract spread 79.0 1.85 59%
spinach 298.5 0.23 49%
red peppers 100.4 0.31 40%
mustard greens 31.7 0.27 36%
jalapeno peppers 41.3 0.27 37%
collards 12.6 0.33 37%
soybeans (sprouted) 121.0 0.81 49%
zucchini 90.9 0.17 40%
portabella mushrooms 350.7 0.29 55%
sauerkraut 28.5 0.19 39%
brussel sprouts 187.2 0.42 50%
shallots -10.3 3.48 80%
chayote 46.3 0.24 41%
pickles 31.0 0.12 40%
cucumber 31.0 0.12 40%
turnip greens 74.6 0.29 44%
artichokes 115.6 0.47 49%
lentils 229.9 1.16 64%
asparagus 170.5 0.22 50%
radishes 31.1 0.16 43%
parsley 85.2 0.36 48%
natto -566.5 2.11 39%
summer squash 58.5 0.19 45%
shiitake mushroom 255.8 0.39 58%
broccoli 103.0 0.35 50%
cauliflower 124.1 0.25 50%
wheat, soft white -208.2 3.40 76%
arugula 9.5 0.25 45%
okra 106.9 0.22 50%
barley, hulled -338.8 3.54 73%
cowpeas 193.8 1.16 69%
celery 76.6 0.18 50%
wheat flour -2.2 3.63 91%
white flour -2.7 3.67 92%
chives 3.8 0.30 48%
navy beans -45.8 1.40 61%
gingko nuts -165.0 1.11 52%
lettuce 27.4 0.15 50%
strawberries -29.8 0.32 49%
chinese cabbage 116.9 0.12 54%
turnips 13.1 0.21 51%
chard 19.7 0.19 51%
boysenberries 1.5 0.50 54%
chick peas -121.4 1.64 64%
red cabbage 42.1 0.29 55%
coconut milk -1451.2 2.30 9%
gooseberries -89.8 0.44 52%
cabbage 35.3 0.23 55%
snap beans 91.5 0.15 58%
blueberries -87.4 0.57 56%
rhubarb -19.1 0.21 55%
almonds -2382.2 6.07 15%
carambola -42.2 0.31 56%
pasta, whole-wheat 100.0 1.49 78%

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 April 30 2019 while her least nutrient-dense day is April 26 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