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
4.1
Zinc : Copper
8.2
Potassium : Sodium
2.6
Calcium : Magnesium
3.0
Iron : Copper
14.2
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 4%
Sodium 10%
Thiamin (B1) 13%
Manganese 16%
Iron 18%
Panto Acid (B5) 21%
Phosphorus 21%
Vitamin B12 21%
Potassium 28%
Riboflavin (B2) 28%
Copper 29%
Magnesium 29%
Zinc 29%

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 1264.7 5.34 12%
pumpkin seeds 839.5 5.59 19%
pili nuts -136.7 7.19 7%
brazil nuts -69.1 6.59 9%
sesame seeds -25.6 6.31 10%
oat bran 1225.6 2.46 65%
hazelnuts -83.4 6.29 10%
sesame butter -7.1 5.86 21%
peanut butter -82.5 5.90 18%
pine nuts -406.4 6.73 11%
wheat bran 631.2 2.16 38%
butternuts -301.6 6.12 17%
macadamia nuts -611.4 7.18 6%
cashews -236.9 5.80 26%
almonds -415.2 6.07 15%
garbanzo beans 554.9 3.78 69%
pecans -705.4 6.91 6%
lupin seeds 308.9 3.71 51%
olives -6.7 1.45 3%
walnuts -642.7 6.19 13%
almond butter -647.6 6.14 16%
black beans 454.1 3.41 73%
Oats 332.2 3.89 70%
corn bran -169.7 2.24 12%
pistachio nuts -594.1 5.69 22%
coconut meat -442.6 3.54 10%
endive 20.9 0.17 7%
avocado -214.7 1.60 8%
rye flour 213.1 3.25 64%
natto 46.2 2.11 39%
egg noodles, enriched -113.8 4.75 64%
peanuts -880.1 5.99 18%
alfalfa 41.6 0.23 19%
buckwheat 238.3 3.43 78%
edamame 129.5 1.21 41%
oat flour -19.5 4.04 67%
chicory greens 30.7 0.23 23%
coconut -521.8 4.43 34%
blackberries 13.7 0.43 27%
raspberries 9.7 0.52 30%
tofu 20.0 0.83 34%
kidney beans 83.3 3.37 74%
barley, hulled 34.6 3.54 73%
soybeans (sprouted) 172.9 0.81 49%
collards 93.1 0.33 37%
spinach 247.6 0.23 49%
coriander 4.6 0.23 30%
banana pepper 61.3 0.27 36%
beet greens 41.7 0.22 35%
yeast extract spread 71.3 1.85 59%
mustard greens 48.7 0.27 36%
eggplant 24.3 0.25 35%
jalapeno peppers 49.7 0.27 37%
artichokes 151.6 0.47 49%
zucchini 83.9 0.17 40%
turnip greens 105.3 0.29 44%
peas -174.5 3.52 63%
red peppers 37.9 0.31 40%
pickles 60.1 0.12 40%
cucumber 60.1 0.12 40%
chayote 43.7 0.24 41%
sauerkraut 21.5 0.19 39%
portabella mushrooms 198.0 0.29 55%
shallots -6.0 3.48 80%
summer squash 72.1 0.19 45%
bulgur -11.9 3.42 81%
brussel sprouts 84.3 0.42 50%
parsley 65.2 0.36 48%
shiitake mushroom 169.8 0.39 58%
radishes 18.3 0.16 43%
asparagus 88.8 0.22 50%
okra 79.3 0.22 50%
broccoli 60.2 0.35 50%
cauliflower 73.4 0.25 50%
arugula 9.3 0.25 45%
snap beans 169.3 0.15 58%
rye grain -108.0 3.38 77%
celery 58.4 0.18 50%
navy beans -6.4 1.40 61%
wheat flour -1.6 3.63 91%
white flour -1.8 3.67 92%
chives 3.2 0.30 48%
strawberries 0.4 0.32 49%
turnips 35.8 0.21 51%
lettuce 23.5 0.15 50%
lima beans 113.4 1.13 70%
chard 25.2 0.19 51%
coconut milk -819.5 2.30 9%
chinese cabbage 69.3 0.12 54%
gooseberries -20.5 0.44 52%
boysenberries -2.0 0.50 54%
red cabbage 31.8 0.29 55%
cowpeas 55.3 1.16 69%
wheat, soft white -211.6 3.40 76%
gingko nuts -142.5 1.11 52%
lentils -8.5 1.16 64%
cabbage 32.0 0.23 55%

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