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
26.5
Zinc : Copper
5.5
Potassium : Sodium
1.4
Calcium : Magnesium
12.2
Iron : Copper
7.8
Calcium : Phosphorus
2.9

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 C 14%
Omega-3 16%
Iron 21%
Folate 22%
Vitamin E 22%
Magnesium 31%
Vitamin B12 31%
Zinc 33%
Manganese 40%
Niacin (B3) 40%
Selenium 40%
Phosphorus 41%
Thiamin (B1) 42%

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 1311.9 1.68 48%
lamb kidney 1039.0 1.12 52%
pork liver 1154.7 1.65 59%
beef kidney 946.5 1.57 52%
beef liver 996.7 1.75 60%
veal liver 1005.0 1.92 55%
pork chops 765.5 1.74 54%
chicken liver 733.8 1.72 50%
turkey liver 680.1 1.89 47%
lamb (lean) 507.7 1.44 43%
kefir (low fat) 0.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2405.7 1.43 47%
mussel 1212.3 0.86 63%
mollusks conch 1150.5 1.30 54%
crab 736.7 0.83 71%
octopus 944.7 1.64 71%
clam 822.8 1.42 73%
lobster 608.5 0.89 71%
salmon 862.1 1.56 52%
halibut 596.9 1.11 66%
crayfish 379.4 0.82 67%
flounder 387.7 0.86 57%
rockfish 472.8 1.09 66%
oysters 436.6 1.02 59%
tuna 727.9 1.84 52%
pollock 322.3 1.11 69%
sardine 684.5 2.08 38%
molluscs 102.8 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1568.7 2.16 38%
oat bran 1582.6 2.46 65%
spinach 493.1 0.23 49%
amaranth leaves 341.5 0.21 86%
turnip greens 366.0 0.29 44%
edamame 707.3 1.21 41%
snap beans 273.4 0.15 58%
asparagus 242.0 0.22 50%
chinese cabbage 185.0 0.12 54%
portabella mushrooms 248.2 0.29 55%
zucchini 161.1 0.17 40%
parsley 217.9 0.36 48%
red peppers 201.3 0.31 40%
banana pepper 172.4 0.27 36%
summer squash 139.2 0.19 45%
artichokes 248.4 0.47 49%
pumpkin 136.4 0.20 76%
mung beans 130.8 0.19 74%
escarole 119.1 0.19 24%
kale 152.5 0.28 60%
broccoli 174.9 0.35 50%
okra 124.9 0.22 50%
collards 160.8 0.33 37%
cauliflower 125.3 0.25 50%
onions 152.1 0.32 65%
mustard greens 131.4 0.27 36%
brussel sprouts 192.0 0.42 50%
celery 95.4 0.18 50%
jalapeno peppers 119.4 0.27 37%
winter squash 173.4 0.40 69%
sauerkraut 87.3 0.19 39%
watercress 50.5 0.11 65%
shiitake mushroom 158.2 0.39 58%
butternut squash 178.1 0.45 75%
peas 157.5 0.42 65%
chard 64.0 0.19 51%
lettuce 44.0 0.15 50%
beet greens 67.6 0.22 35%
white mushroom 67.2 0.22 65%
pickles 25.6 0.12 40%
cucumber 25.6 0.12 40%
radishes 37.9 0.16 43%
turnips 56.2 0.21 51%
alfalfa 57.3 0.23 19%
endive 31.7 0.17 7%
cabbage 51.6 0.23 55%
radicchio 50.8 0.23 68%
chicory greens 49.9 0.23 23%
seaweed (laver) 97.4 0.35 80%
coconut water 20.0 0.19 66%
red cabbage 42.0 0.29 55%
arugula 18.8 0.25 45%
rhubarb 4.8 0.21 55%
strawberries 45.3 0.32 49%
eggplant 16.5 0.25 35%
coriander 9.5 0.23 30%
pinto beans 4.9 0.22 83%
chayote 11.0 0.24 41%
mulberries 73.2 0.43 74%
spirulina 6.3 0.26 70%
blackberries 59.2 0.43 27%
lemongrass 274.9 0.99 93%
chives 7.4 0.30 48%
turnips -23.7 0.22 61%
beets 41.3 0.43 70%
seaweed (wakame) 46.9 0.45 79%
seaweed (kelp) 29.9 0.43 77%
celeriac 23.4 0.42 72%
soybeans (sprouted) 171.1 0.81 49%
limes -28.0 0.30 70%
boysenberries 33.3 0.50 54%
cantaloupe -28.6 0.34 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) 75 220
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 25 2020 while her least nutrient-dense day is January 24 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