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
13.9
Zinc : Copper
10.6
Potassium : Sodium
1.5
Calcium : Magnesium
1.0
Iron : Copper
9.9
Calcium : Phosphorus
0.3

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 1%
Calcium 31%
Omega-3 46%
Sodium 46%
Iron 58%
Vitamin E 71%
Manganese 74%
Panto Acid (B5) 74%
Potassium 76%
Folate 81%
Magnesium 82%
Riboflavin (B2) 86%
Phosphorus 87%

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 866.8 1.68 48%
lamb kidney 708.2 1.12 52%
pork liver 794.0 1.65 59%
beef liver 791.6 1.75 60%
veal liver 803.8 1.92 55%
beef kidney 630.7 1.57 52%
chicken liver 549.1 1.72 50%
turkey liver 418.9 1.89 47%
beef heart 351.3 1.79 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2235.1 1.43 47%
salmon 849.5 1.56 52%
mussel 601.4 0.86 63%
mollusks conch 441.7 1.30 54%
rockfish 388.0 1.09 66%
halibut 344.3 1.11 66%
trout 466.3 1.68 45%
crab 249.5 0.83 71%
flounder 206.9 0.86 57%
lobster 185.8 0.89 71%
octopus 350.8 1.64 71%
crayfish 135.6 0.82 67%
oysters 168.7 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
edamame 718.5 1.21 41%
spinach 454.4 0.23 49%
garbanzo beans 1149.8 3.78 69%
turnip greens 331.4 0.29 44%
snap beans 290.9 0.15 58%
pumpkin 257.6 0.20 76%
amaranth leaves 258.6 0.21 86%
portabella mushrooms 229.9 0.29 55%
brussel sprouts 238.4 0.42 50%
winter squash 216.4 0.40 69%
asparagus 175.5 0.22 50%
wheat bran 594.0 2.16 38%
artichokes 223.9 0.47 49%
red peppers 189.3 0.31 40%
chinese cabbage 147.0 0.12 54%
lemongrass 333.9 0.99 93%
escarole 157.5 0.19 24%
jalapeno peppers 172.3 0.27 37%
celery 152.1 0.18 50%
zucchini 151.5 0.17 40%
broccoli 182.2 0.35 50%
onions 174.1 0.32 65%
cauliflower 154.1 0.25 50%
butternut squash 199.3 0.45 75%
collards 171.9 0.33 37%
shiitake mushroom 169.4 0.39 58%
parsley 160.4 0.36 48%
kale 143.3 0.28 60%
summer squash 117.5 0.19 45%
banana pepper 126.0 0.27 36%
sauerkraut 106.6 0.19 39%
mung beans 103.7 0.19 74%
lentils 311.8 1.16 64%
seaweed (laver) 129.5 0.35 80%
peas 135.5 0.42 65%
mulberries 135.0 0.43 74%
pickles 68.0 0.12 40%
cucumber 68.0 0.12 40%
mustard greens 98.6 0.27 36%
turnips 77.5 0.21 51%
radishes 57.9 0.16 43%
chayote 72.7 0.24 41%
watercress 39.3 0.11 65%
okra 65.9 0.22 50%
beet greens 64.0 0.22 35%
chard 55.4 0.19 51%
radicchio 62.9 0.23 68%
white mushroom 59.2 0.22 65%
coconut water 50.2 0.19 66%
chicory greens 56.4 0.23 23%
lettuce 40.4 0.15 50%
beets 95.5 0.43 70%
jerusalem-artichokes 159.6 0.73 87%
rhubarb 47.8 0.21 55%
blackberries 92.9 0.43 27%
eggplant 52.5 0.25 35%
sunflower seeds 1183.8 5.46 15%
cabbage 44.6 0.23 55%
endive 32.1 0.17 7%
carrots 81.7 0.41 64%
red cabbage 55.6 0.29 55%
celeriac 81.9 0.42 72%
boysenberries 96.5 0.50 54%
alfalfa 38.0 0.23 19%
strawberries 44.4 0.32 49%
arugula 20.5 0.25 45%
cowpeas 217.9 1.16 69%
turnips 11.5 0.22 61%
leeks 94.9 0.61 83%
coriander 9.2 0.23 30%
cantaloupe 28.0 0.34 70%
pinto beans 3.5 0.22 83%
spirulina 6.8 0.26 70%
kiwifruit 83.0 0.61 55%
seaweed (wakame) 41.8 0.45 79%
chives 6.1 0.30 48%
limes 3.0 0.30 70%

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 December 14 2019 while her least nutrient-dense day is December 06 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