Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Saskia 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 Saskia’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Saskia with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.6
Zinc : Copper
6.4
Potassium : Sodium
1.2
Calcium : Magnesium
1.4
Iron : Copper
8.1
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 61%
Sodium 75%
Calcium 97%
Potassium 101%
Iron 108%
Panto Acid (B5) 111%
Thiamin (B1) 118%
Manganese 141%
Vitamin E 157%
Folate 158%
Phosphorus 158%
Vitamin B6 166%
Magnesium 183%

optimal foods for you

The foods listed below will provide Saskia 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 kidney 487.1 1.12 52%
beef liver 613.6 1.75 60%
pork liver 576.7 1.65 59%
lamb liver 564.5 1.68 48%
veal liver 578.6 1.92 55%
chicken liver 466.1 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1342.5 1.43 47%
mussel 348.3 0.86 63%
salmon 474.3 1.56 52%
mollusks conch 344.8 1.30 54%
halibut 248.6 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1443.7 3.78 69%
spinach 501.7 0.23 49%
turnip greens 351.5 0.29 44%
snap beans 298.4 0.15 58%
brussel sprouts 324.9 0.42 50%
wheat bran 777.8 2.16 38%
amaranth leaves 264.8 0.21 86%
pumpkin 257.5 0.20 76%
winter squash 290.4 0.40 69%
red peppers 242.7 0.31 40%
chinese cabbage 188.4 0.12 54%
butternut squash 274.3 0.45 75%
asparagus 209.0 0.22 50%
jalapeno peppers 214.6 0.27 37%
edamame 460.6 1.21 41%
banana pepper 207.0 0.27 36%
artichokes 261.6 0.47 49%
portabella mushrooms 196.7 0.29 55%
escarole 168.7 0.19 24%
cauliflower 178.7 0.25 50%
celery 159.0 0.18 50%
broccoli 201.3 0.35 50%
lentils 412.9 1.16 64%
black beans 1000.7 3.41 73%
onions 183.9 0.32 65%
kale 174.6 0.28 60%
collards 186.1 0.33 37%
zucchini 132.0 0.17 40%
parsley 174.5 0.36 48%
sauerkraut 130.0 0.19 39%
peas 190.1 0.42 65%
shiitake mushroom 175.1 0.39 58%
jerusalem-artichokes 263.0 0.73 87%
lemongrass 326.8 0.99 93%
summer squash 116.8 0.19 45%
mung beans 110.9 0.19 74%
okra 119.7 0.22 50%
pickles 84.5 0.12 40%
cucumber 84.5 0.12 40%
mustard greens 117.3 0.27 36%
turnips 98.0 0.21 51%
chayote 94.3 0.24 41%
radishes 62.3 0.16 43%
watercress 48.3 0.11 65%
seaweed (laver) 105.7 0.35 80%
red cabbage 89.6 0.29 55%
cowpeas 315.9 1.16 69%
mulberries 120.8 0.43 74%
chard 59.3 0.19 51%
carrots 114.9 0.41 64%
celeriac 119.4 0.42 72%
lettuce 49.4 0.15 50%
cabbage 67.6 0.23 55%
beet greens 67.6 0.22 35%
radicchio 64.8 0.23 68%
coconut water 54.1 0.19 66%
oat bran 645.4 2.46 65%
chicory greens 60.5 0.23 23%
eggplant 64.6 0.25 35%
white mushroom 56.6 0.22 65%
rhubarb 49.4 0.21 55%
endive 35.9 0.17 7%
beets 99.7 0.43 70%
boysenberries 110.8 0.50 54%
alfalfa 40.9 0.23 19%
blackberries 90.4 0.43 27%
soybeans (sprouted) 185.1 0.81 49%
strawberries 52.7 0.32 49%
leeks 130.6 0.61 83%
turnips 28.0 0.22 61%
cantaloupe 51.9 0.34 70%
arugula 21.3 0.25 45%
coriander 9.7 0.23 30%
pinto beans 4.7 0.22 83%
honeydew melon 32.4 0.36 66%
spirulina 6.9 0.26 70%
grapefruit 16.1 0.30 83%
limes 10.5 0.30 70%
chives 6.8 0.30 48%
kiwifruit 86.5 0.61 55%
carambola -3.5 0.31 56%
seaweed (kelp) 23.7 0.43 77%
peaches 12.8 0.39 70%
seaweed (wakame) 26.6 0.45 79%
grapefruit -7.5 0.33 85%
sweet potato 137.9 0.90 81%
watermelon -22.0 0.30 60%
raspberries 37.5 0.52 30%
gooseberries 12.9 0.44 52%

macronutrients

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

macro targets

While Saskia’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) 70 185
fat (g) 20 100
carbs (g) 0 60
energy (calories) 1400

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 Saskia’s food log based on the harder to find 50% of the essential nutrients. Saskia’s most nutrient dense day is April 15 2019 while her least nutrient-dense day is April 19 2019.

best and worst days

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