Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Cathy get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.

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 Cathy’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
8.9
Zinc : Copper
12.0
Potassium : Sodium
0.6
Calcium : Magnesium
7.7
Iron : Copper
23.1
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Cathy’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 17%
Manganese 24%
Vitamin E 27%
Magnesium 28%
Omega-3 32%
Thiamin (B1) 32%
Folate 41%
Phosphorus 47%
Vitamin B6 47%
Potassium 48%
Niacin (B3) 52%
Copper 55%
Iron 56%

optimal foods for you

The foods listed below will provide Cathy with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
lamb liver 1042.1 1.68 48%
beef liver 783.6 1.75 60%
lamb kidney 498.7 1.12 52%
veal liver 710.5 1.92 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2193.1 1.43 47%
salmon 1307.6 1.56 52%
halibut 796.0 1.11 66%
mollusks conch 801.6 1.30 54%
crab 580.1 0.83 71%
mussel 535.0 0.86 63%
lobster 491.0 0.89 71%
rockfish 499.5 1.09 66%
crayfish 329.9 0.82 67%
flounder 328.2 0.86 57%
trout 525.0 1.68 45%
pollock 248.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1288.4 2.16 38%
edamame 913.1 1.21 41%
spinach 577.3 0.23 49%
oat bran 1254.5 2.46 65%
amaranth leaves 349.7 0.21 86%
turnip greens 378.3 0.29 44%
artichokes 434.9 0.47 49%
snap beans 309.6 0.15 58%
portabella mushrooms 344.2 0.29 55%
black beans 1346.4 3.41 73%
winter squash 357.9 0.40 69%
pumpkin 278.7 0.20 76%
brussel sprouts 329.1 0.42 50%
butternut squash 338.3 0.45 75%
asparagus 253.8 0.22 50%
banana pepper 256.1 0.27 36%
zucchini 225.8 0.17 40%
chinese cabbage 197.9 0.12 54%
summer squash 210.0 0.19 45%
red peppers 238.6 0.31 40%
kale 223.0 0.28 60%
shiitake mushroom 246.3 0.39 58%
celery 161.4 0.18 50%
cauliflower 178.9 0.25 50%
okra 168.9 0.22 50%
mung beans 156.3 0.19 74%
broccoli 204.7 0.35 50%
jalapeno peppers 168.0 0.27 37%
escarole 144.6 0.19 24%
onions 181.9 0.32 65%
parsley 189.2 0.36 48%
collards 180.1 0.33 37%
soybeans (sprouted) 325.8 0.81 49%
sauerkraut 119.9 0.19 39%
mustard greens 140.0 0.27 36%
coconut water 115.9 0.19 66%
cucumber 80.5 0.12 40%
pickles 80.5 0.12 40%
chayote 119.4 0.24 41%
celeriac 171.6 0.42 72%
turnips 101.6 0.21 51%
watercress 63.8 0.11 65%
radishes 72.3 0.16 43%
chard 74.0 0.19 51%
white mushroom 85.2 0.22 65%
radicchio 83.1 0.23 68%
cabbage 82.3 0.23 55%
eggplant 83.8 0.25 35%
beet greens 78.0 0.22 35%
red cabbage 97.5 0.29 55%
seaweed (laver) 114.3 0.35 80%
lettuce 49.7 0.15 50%
peas 135.8 0.42 65%
rhubarb 62.6 0.21 55%
chicory greens 67.8 0.23 23%
carrots 119.7 0.41 64%
blackberries 121.3 0.43 27%
alfalfa 54.6 0.23 19%
endive 34.0 0.17 7%
beets 108.7 0.43 70%
cowpeas 345.0 1.16 69%
turnips 39.5 0.22 61%
cantaloupe 68.2 0.34 70%
strawberries 58.6 0.32 49%
arugula 20.9 0.25 45%
lemongrass 262.5 0.99 93%
coriander 11.1 0.23 30%
lentils 316.1 1.16 64%
pinto beans 6.2 0.22 83%
boysenberries 91.5 0.50 54%
spirulina 7.7 0.26 70%
mulberries 55.8 0.43 74%
chives 7.9 0.30 48%
carambola 8.1 0.31 56%
honeydew melon 13.0 0.36 66%
seaweed (wakame) 46.6 0.45 79%
leeks 97.3 0.61 83%
kiwifruit 95.7 0.61 55%
peaches 18.1 0.39 70%
limes -15.4 0.30 70%
seaweed (kelp) 20.7 0.43 77%
grapefruit -21.7 0.30 83%
nectarines 21.1 0.44 72%
lima beans 243.5 1.13 70%

macronutrients

The macronutrient split of Cathy’s diet is shown in the chart below.

macro targets

While Cathy’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) 75 195
fat (g) 20 75
carbs (g) 0 115
energy (calories) 1450

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 Cathy’s food log based on the harder to find 50% of the essential nutrients. Cathy’s most nutrient dense day is May 09 2019 while her least nutrient-dense day is May 11 2019.

best and worst days

Cathy’s food diary for the best and worst days are shown below for comparison. Cathy 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