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
3.8
Zinc : Copper
16.6
Potassium : Sodium
0.7
Calcium : Magnesium
8.2
Iron : Copper
22.3
Calcium : Phosphorus
1.9

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 18%
Manganese 28%
Thiamin (B1) 36%
Copper 37%
Iron 37%
Omega-3 37%
Niacin (B3) 41%
Magnesium 42%
Potassium 47%
Vitamin B6 52%
Folate 56%
Phosphorus 58%
Sodium 66%

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
beef liver 835.3 1.75 60%
lamb liver 755.8 1.68 48%
veal liver 754.0 1.92 55%
pork chops 598.0 1.74 54%
lamb kidney 352.5 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 803.3 1.43 47%
salmon 827.5 1.56 52%
halibut 609.5 1.11 66%
crab 376.5 0.83 71%
mussel 288.9 0.86 63%
mollusks conch 440.0 1.30 54%
lobster 288.0 0.89 71%
crayfish 224.5 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1320.5 2.16 38%
oat bran 1376.5 2.46 65%
black beans 1681.6 3.41 73%
spinach 498.9 0.23 49%
artichokes 461.4 0.47 49%
snap beans 340.7 0.15 58%
amaranth leaves 357.4 0.21 86%
portabella mushrooms 366.3 0.29 55%
edamame 641.7 1.21 41%
turnip greens 289.8 0.29 44%
brussel sprouts 323.6 0.42 50%
chinese cabbage 201.6 0.12 54%
banana pepper 230.7 0.27 36%
asparagus 215.3 0.22 50%
shiitake mushroom 269.0 0.39 58%
pumpkin 197.1 0.20 76%
zucchini 183.1 0.17 40%
winter squash 261.8 0.40 69%
summer squash 181.8 0.19 45%
butternut squash 261.0 0.45 75%
mung beans 166.5 0.19 74%
garbanzo beans 1406.6 3.78 69%
cauliflower 180.5 0.25 50%
okra 167.3 0.22 50%
celery 148.8 0.18 50%
soybeans (sprouted) 366.2 0.81 49%
kale 181.7 0.28 60%
coconut water 136.5 0.19 66%
escarole 133.7 0.19 24%
onions 170.1 0.32 65%
red peppers 168.0 0.31 40%
sauerkraut 124.0 0.19 39%
parsley 176.7 0.36 48%
jalapeno peppers 139.5 0.27 37%
pickles 88.9 0.12 40%
cucumber 88.9 0.12 40%
turnips 117.3 0.21 51%
chayote 128.4 0.24 41%
broccoli 158.7 0.35 50%
celeriac 179.0 0.42 72%
radishes 81.6 0.16 43%
cowpeas 425.6 1.16 69%
mustard greens 112.6 0.27 36%
lentils 424.7 1.16 64%
watercress 55.2 0.11 65%
collards 127.3 0.33 37%
white mushroom 90.3 0.22 65%
cabbage 86.8 0.23 55%
red cabbage 105.3 0.29 55%
eggplant 82.4 0.25 35%
lettuce 48.5 0.15 50%
chard 60.6 0.19 51%
peas 138.5 0.42 65%
radicchio 65.9 0.23 68%
rhubarb 59.6 0.21 55%
beet greens 64.5 0.22 35%
alfalfa 59.3 0.23 19%
beets 126.2 0.43 70%
chicory greens 57.3 0.23 23%
cantaloupe 92.8 0.34 70%
turnips 55.8 0.22 61%
endive 31.1 0.17 7%
seaweed (laver) 87.0 0.35 80%
carrots 105.0 0.41 64%
kidney beans 1125.2 3.37 74%
strawberries 62.8 0.32 49%
lemongrass 279.0 0.99 93%
arugula 19.9 0.25 45%
coriander 9.5 0.23 30%
honeydew melon 49.9 0.36 66%
pinto beans 6.4 0.22 83%
blackberries 72.4 0.43 27%
lima beans 313.6 1.13 70%
spirulina 7.0 0.26 70%
carambola 20.0 0.31 56%
chives 8.1 0.30 48%
jerusalem-artichokes 150.0 0.73 87%
boysenberries 69.7 0.50 54%
grapefruit -6.2 0.30 83%
lupin seeds 1172.1 3.71 51%
limes -10.5 0.30 70%
watermelon -17.5 0.30 60%
grapefruit -6.5 0.33 85%
mulberries 22.9 0.43 74%
seaweed (wakame) 31.4 0.45 79%
seaweed (kelp) 18.0 0.43 77%
leeks 84.0 0.61 83%

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) 75 190
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 April 13 2019 while her least nutrient-dense day is April 19 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