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
13.5
Zinc : Copper
13.0
Potassium : Sodium
1.6
Calcium : Magnesium
4.8
Iron : Copper
11.7
Calcium : Phosphorus
1.2

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%
Thiamin (B1) 10%
Iron 13%
Sodium 18%
Folate 19%
Omega-3 20%
Magnesium 21%
Manganese 21%
Panto Acid (B5) 21%
Potassium 21%
Copper 22%
Calcium 24%
Phosphorus 25%

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 1325.1 5.34 12%
walnuts 975.0 6.19 13%
pumpkin seeds 947.4 5.59 19%
garbanzo beans 1637.1 3.78 69%
black beans 1758.0 3.41 73%
lupin seeds 1174.7 3.71 51%
brazil nuts -133.7 6.59 9%
hazelnuts -86.5 6.29 10%
sesame seeds -166.4 6.31 10%
sesame butter 97.8 5.86 21%
pili nuts -532.9 7.19 7%
peanut butter -113.2 5.90 18%
oat bran 1250.4 2.46 65%
wheat bran 859.6 2.16 38%
kidney beans 1110.2 3.37 74%
cashews -166.1 5.80 26%
pine nuts -609.1 6.73 11%
edamame 959.4 1.21 41%
pistachio nuts -416.7 5.69 22%
avocado 81.4 1.60 8%
pecans -1045.5 6.91 6%
butternuts -740.8 6.12 17%
olives -9.6 1.45 3%
macadamia nuts -1255.0 7.18 6%
peas 397.2 3.52 63%
almonds -927.5 6.07 15%
natto 248.2 2.11 39%
coconut meat -547.6 3.54 10%
corn bran -298.5 2.24 12%
endive 36.5 0.17 7%
Oats 198.1 3.89 70%
peanuts -1116.6 5.99 18%
rye flour 198.7 3.25 64%
alfalfa 61.3 0.23 19%
egg noodles, enriched -210.6 4.75 64%
soybeans (sprouted) 369.2 0.81 49%
blackberries 92.6 0.43 27%
chicory greens 62.8 0.23 23%
artichokes 420.2 0.47 49%
navy beans 410.4 1.40 61%
buckwheat 219.9 3.43 78%
spinach 412.4 0.23 49%
raspberries 37.9 0.52 30%
coconut -740.2 4.43 34%
banana pepper 161.3 0.27 36%
tofu 19.6 0.83 34%
turnip greens 270.0 0.29 44%
lentils 407.3 1.16 64%
jalapeno peppers 137.4 0.27 37%
cowpeas 441.1 1.16 69%
collards 108.1 0.33 37%
zucchini 195.9 0.17 40%
coriander 8.9 0.23 30%
eggplant 79.6 0.25 35%
brussel sprouts 276.9 0.42 50%
almond butter -1461.1 6.14 16%
oat flour -208.8 4.04 67%
mustard greens 91.2 0.27 36%
beet greens 60.5 0.22 35%
red peppers 121.9 0.31 40%
yeast extract spread 91.1 1.85 59%
chayote 131.0 0.24 41%
sauerkraut 108.8 0.19 39%
summer squash 193.4 0.19 45%
cucumber 98.4 0.12 40%
pickles 98.4 0.12 40%
portabella mushrooms 288.9 0.29 55%
parsley 164.9 0.36 48%
shallots 5.0 3.48 80%
snap beans 338.3 0.15 58%
cauliflower 191.2 0.25 50%
chick peas 116.9 1.64 64%
asparagus 185.9 0.22 50%
radishes 77.7 0.16 43%
broccoli 152.0 0.35 50%
celery 148.5 0.18 50%
okra 140.6 0.22 50%
lima beans 267.7 1.13 70%
shiitake mushroom 219.7 0.39 58%
barley, hulled -219.8 3.54 73%
strawberries 66.6 0.32 49%
arugula 20.4 0.25 45%
turnips 101.7 0.21 51%
coconut milk -1017.1 2.30 9%
boysenberries 81.9 0.50 54%
chinese cabbage 141.7 0.12 54%
kiwifruit 49.7 0.61 55%
chives 7.5 0.30 48%
wheat flour -2.2 3.63 91%
white flour -2.4 3.67 92%
lettuce 42.7 0.15 50%
gooseberries 16.5 0.44 52%
chard 53.1 0.19 51%
red cabbage 84.7 0.29 55%
gingko nuts -137.7 1.11 52%
passion fruit -111.7 0.97 52%
kale 151.2 0.28 60%

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 March 12 2020 while her least nutrient-dense day is April 06 2020.

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