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).

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
6.9
Zinc : Copper
19.4
Potassium : Sodium
1.1
Calcium : Magnesium
3.7
Iron : Copper
12.6
Calcium : Phosphorus
0.6

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
Manganese 23%
Iron 31%
Vitamin D 31%
Sodium 39%
Magnesium 41%
Thiamin (B1) 41%
Potassium 46%
Vitamin E 48%
Folate 51%
Copper 55%
Calcium 56%
Phosphorus 73%
Omega-3 78%

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 liver 777.7 1.68 48%
lamb kidney 297.4 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2039.2 1.43 47%
mollusks conch 834.1 1.30 54%
salmon 848.3 1.56 52%
mussel 498.5 0.86 63%
crab 472.3 0.83 71%
lobster 446.6 0.89 71%
halibut 405.0 1.11 66%
rockfish 390.5 1.09 66%
crayfish 267.1 0.82 67%
trout 438.9 1.68 45%
flounder 241.0 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
black beans 1627.3 3.41 73%
edamame 963.3 1.21 41%
oat bran 1169.8 2.46 65%
garbanzo beans 1474.2 3.78 69%
spinach 495.4 0.23 49%
lupin seeds 1272.1 3.71 51%
turnip greens 375.8 0.29 44%
almond butter 1767.3 6.14 16%
wheat bran 807.4 2.16 38%
artichokes 397.5 0.47 49%
snap beans 311.1 0.15 58%
winter squash 345.5 0.40 69%
amaranth leaves 277.4 0.21 86%
pumpkin 265.1 0.20 76%
butternut squash 319.8 0.45 75%
kidney beans 999.7 3.37 74%
brussel sprouts 281.9 0.42 50%
asparagus 221.5 0.22 50%
zucchini 186.0 0.17 40%
summer squash 187.6 0.19 45%
kale 207.4 0.28 60%
cowpeas 410.4 1.16 69%
soybeans (sprouted) 322.3 0.81 49%
portabella mushrooms 198.4 0.29 55%
banana pepper 183.2 0.27 36%
red peppers 187.1 0.31 40%
chinese cabbage 140.0 0.12 54%
onions 182.1 0.32 65%
celery 145.6 0.18 50%
escarole 147.8 0.19 24%
broccoli 181.8 0.35 50%
cauliflower 147.9 0.25 50%
parsley 173.1 0.36 48%
mung beans 133.3 0.19 74%
jalapeno peppers 149.9 0.27 37%
collards 166.2 0.33 37%
okra 140.3 0.22 50%
coconut water 128.7 0.19 66%
sauerkraut 109.1 0.19 39%
mustard greens 118.9 0.27 36%
lentils 331.0 1.16 64%
lemongrass 288.4 0.99 93%
pickles 79.7 0.12 40%
cucumber 79.7 0.12 40%
blackberries 147.0 0.43 27%
chayote 103.0 0.24 41%
shiitake mushroom 132.3 0.39 58%
turnips 88.3 0.21 51%
navy beans 367.0 1.40 61%
radishes 66.0 0.16 43%
radicchio 81.3 0.23 68%
peas 126.0 0.42 65%
watercress 48.5 0.11 65%
rhubarb 71.3 0.21 55%
cabbage 75.1 0.23 55%
chard 65.9 0.19 51%
beets 120.2 0.43 70%
eggplant 77.3 0.25 35%
beet greens 72.4 0.22 35%
kiwifruit 164.5 0.61 55%
seaweed (laver) 100.7 0.35 80%
celeriac 111.8 0.42 72%
carrots 107.1 0.41 64%
red cabbage 80.6 0.29 55%
chicory greens 62.8 0.23 23%
lettuce 43.6 0.15 50%
strawberries 74.8 0.32 49%
white mushroom 52.0 0.22 65%
boysenberries 114.6 0.50 54%
cantaloupe 75.3 0.34 70%
alfalfa 47.7 0.23 19%
endive 33.2 0.17 7%
lima beans 257.1 1.13 70%
turnips 40.2 0.22 61%
mulberries 72.8 0.43 74%
arugula 19.7 0.25 45%
leeks 107.3 0.61 83%
carambola 31.2 0.31 56%
coriander 9.6 0.23 30%
honeydew melon 38.3 0.36 66%
sunflower seeds 1262.4 5.46 15%
grapefruit 24.0 0.30 83%
pinto beans 4.1 0.22 83%
peaches 40.2 0.39 70%
spirulina 6.6 0.26 70%
jerusalem-artichokes 116.5 0.73 87%

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) 75 190
fat (g) 20 95
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 June 25 2019 while her least nutrient-dense day is June 20 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