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
7.6
Zinc : Copper
15.4
Potassium : Sodium
1.3
Calcium : Magnesium
3.7
Iron : Copper
14.3
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 21%
Thiamin (B1) 36%
Iron 37%
Magnesium 37%
Sodium 37%
Vitamin E 46%
Potassium 50%
Calcium 51%
Vitamin D 51%
Omega-3 56%
Copper 58%
Phosphorus 77%
Niacin (B3) 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 958.0 1.68 48%
lamb kidney 427.5 1.12 52%
beef liver 423.0 1.75 60%
pork chops 384.1 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1878.6 1.43 47%
salmon 1164.6 1.56 52%
halibut 631.3 1.11 66%
mollusks conch 600.6 1.30 54%
crab 465.9 0.83 71%
lobster 472.6 0.89 71%
mussel 468.1 0.86 63%
rockfish 450.2 1.09 66%
trout 519.7 1.68 45%
crayfish 261.0 0.82 67%
flounder 256.4 0.86 57%
tuna 437.5 1.84 52%
pollock 222.4 1.11 69%
oysters 172.8 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1078.1 2.46 65%
wheat bran 949.3 2.16 38%
spinach 408.3 0.23 49%
edamame 538.0 1.21 41%
turnip greens 312.4 0.29 44%
winter squash 337.0 0.40 69%
pumpkin 257.2 0.20 76%
butternut squash 307.1 0.45 75%
snap beans 233.1 0.15 58%
artichokes 304.7 0.47 49%
portabella mushrooms 260.1 0.29 55%
almond butter 1620.6 6.14 16%
amaranth leaves 212.2 0.21 86%
asparagus 192.4 0.22 50%
kale 198.4 0.28 60%
summer squash 169.4 0.19 45%
zucchini 160.8 0.17 40%
banana pepper 174.1 0.27 36%
shiitake mushroom 200.1 0.39 58%
coconut water 121.7 0.19 66%
chinese cabbage 103.9 0.12 54%
jalapeno peppers 137.2 0.27 37%
collards 150.0 0.33 37%
red peppers 144.2 0.31 40%
mung beans 109.7 0.19 74%
escarole 107.3 0.19 24%
celery 100.0 0.18 50%
okra 112.2 0.22 50%
mustard greens 119.7 0.27 36%
parsley 136.1 0.36 48%
soybeans (sprouted) 236.3 0.81 49%
broccoli 123.8 0.35 50%
onions 115.2 0.32 65%
turnips 90.1 0.21 51%
cucumber 67.0 0.12 40%
pickles 67.0 0.12 40%
brussel sprouts 136.4 0.42 50%
cauliflower 92.0 0.25 50%
sauerkraut 77.4 0.19 39%
chayote 83.4 0.24 41%
blackberries 123.4 0.43 27%
watercress 45.4 0.11 65%
rhubarb 67.3 0.21 55%
chard 62.4 0.19 51%
celeriac 115.0 0.42 72%
beet greens 68.8 0.22 35%
white mushroom 65.6 0.22 65%
eggplant 67.4 0.25 35%
carrots 102.3 0.41 64%
radicchio 60.0 0.23 68%
radishes 41.1 0.16 43%
lemongrass 233.8 0.99 93%
seaweed (laver) 82.7 0.35 80%
chicory greens 51.1 0.23 23%
cabbage 50.9 0.23 55%
lettuce 32.9 0.15 50%
red cabbage 64.0 0.29 55%
peas 91.5 0.42 65%
endive 26.4 0.17 7%
alfalfa 35.2 0.23 19%
cantaloupe 59.2 0.34 70%
turnips 31.9 0.22 61%
mulberries 76.4 0.43 74%
kiwifruit 114.3 0.61 55%
strawberries 41.1 0.32 49%
lima beans 231.0 1.13 70%
peaches 55.4 0.39 70%
jerusalem-artichokes 126.5 0.73 87%
arugula 13.7 0.25 45%
coriander 8.4 0.23 30%
nectarines 57.8 0.44 72%
pinto beans 3.9 0.22 83%
carambola 20.6 0.31 56%
spirulina 7.8 0.26 70%
beets 44.0 0.43 70%
chives 5.2 0.30 48%
grapefruit 2.5 0.30 83%
sweet potato 142.5 0.90 81%
seaweed (wakame) 35.6 0.45 79%
boysenberries 43.6 0.50 54%
honeydew melon 8.0 0.36 66%

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) 75 195
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 September 14 2019 while her least nutrient-dense day is September 15 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