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
7.5
Zinc : Copper
27.4
Potassium : Sodium
0.9
Calcium : Magnesium
25.2
Iron : Copper
46.8
Calcium : Phosphorus
6.0

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
Copper 7%
Manganese 8%
Folate 12%
Magnesium 12%
Vitamin E 15%
Iron 16%
Phosphorus 16%
Selenium 17%
Omega-3 18%
Valine 18%
Leucine 19%
Thiamin (B1) 19%
Isoleucine 22%

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
turkey 2710.8 1.89 50%
pork chops 1939.8 1.74 54%
lamb (lean) 1431.0 1.44 43%
lamb liver 1420.5 1.68 48%
egg white 716.3 0.52 74%
lamb kidney 979.7 1.12 52%
beef kidney 1095.1 1.57 52%
pork liver 1100.3 1.65 59%
beef liver 1137.0 1.75 60%
cottage cheese (low fat) 544.8 0.81 63%
chicken breast 857.3 1.48 60%
pork loin 1103.1 1.93 41%
veal liver 1085.1 1.92 55%
beef tripe 435.6 1.03 55%
lamb heart 737.0 1.61 48%
pork shoulder 714.2 1.62 56%
beef heart 799.8 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3727.4 1.43 47%
salmon 1816.0 1.56 52%
lobster 1412.8 0.89 71%
halibut 1504.7 1.11 66%
crab 1339.4 0.83 71%
rockfish 1446.1 1.09 66%
clam 1424.9 1.42 73%
mussel 1029.0 0.86 63%
flounder 994.7 0.86 57%
mollusks conch 1188.7 1.30 54%
crayfish 821.2 0.82 67%
whiting 751.7 1.16 66%
octopus 1019.7 1.64 71%
tuna 1111.8 1.84 52%
pollock 678.1 1.11 69%
orange roughy 639.4 1.05 70%
welk 1474.5 2.75 82%
perch 413.1 0.96 62%
molluscs 219.8 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 550.8 0.23 49%
turnip greens 435.4 0.29 44%
amaranth leaves 274.2 0.21 86%
portabella mushrooms 302.5 0.29 55%
asparagus 232.6 0.22 50%
oat bran 1501.2 2.46 65%
chinese cabbage 146.7 0.12 54%
mung beans 132.3 0.19 74%
zucchini 115.6 0.17 40%
watercress 73.7 0.11 65%
artichokes 280.0 0.47 49%
snap beans 97.8 0.15 58%
escarole 86.2 0.19 24%
okra 104.2 0.22 50%
summer squash 80.8 0.19 45%
edamame 656.3 1.21 41%
banana pepper 112.4 0.27 36%
kale 121.2 0.28 60%
chard 68.8 0.19 51%
white mushroom 77.1 0.22 65%
lettuce 36.3 0.15 50%
alfalfa 72.1 0.23 19%
mustard greens 91.3 0.27 36%
cauliflower 77.2 0.25 50%
seaweed (laver) 133.2 0.35 80%
celery 29.5 0.18 50%
endive 25.2 0.17 7%
radicchio 50.9 0.23 68%
parsley 119.3 0.36 48%
pickles -12.4 0.12 40%
cucumber -12.4 0.12 40%
beet greens 47.8 0.22 35%
chicory greens 46.8 0.23 23%
broccoli 116.4 0.35 50%
radishes -8.4 0.16 43%
rhubarb 16.8 0.21 55%
pumpkin 5.9 0.20 76%
brussel sprouts 133.9 0.42 50%
sauerkraut -1.6 0.19 39%
onions 61.6 0.32 65%
coriander 8.0 0.23 30%
pinto beans 5.3 0.22 83%
arugula 14.3 0.25 45%
peas 112.1 0.42 65%
coconut water -22.9 0.19 66%
cabbage -3.3 0.23 55%
turnips -17.1 0.21 51%
spirulina 11.4 0.26 70%
soybeans (sprouted) 323.3 0.81 49%
collards 45.4 0.33 37%
shiitake mushroom 74.9 0.39 58%
eggplant -6.2 0.25 35%
blackberries 92.1 0.43 27%
jalapeno peppers -11.7 0.27 37%
chives 5.8 0.30 48%
chayote -35.8 0.24 41%
red cabbage -14.9 0.29 55%
red peppers -8.3 0.31 40%
wheat bran 1035.1 2.16 38%
celeriac 47.8 0.42 72%
limes -24.4 0.30 70%
boysenberries 69.1 0.50 54%
seaweed (wakame) 42.3 0.45 79%
turnips -93.6 0.22 61%

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) 75 215
fat (g) 25 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 January 21 2020 while her least nutrient-dense day is January 20 2020.

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