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
3.3
Zinc : Copper
12.8
Potassium : Sodium
1.4
Calcium : Magnesium
1.7
Iron : Copper
8.9
Calcium : Phosphorus
0.4

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
Sodium 30%
Iron 36%
Calcium 37%
Folate 37%
Thiamin (B1) 40%
Vitamin D 41%
Potassium 44%
Manganese 48%
Magnesium 59%
Vitamin E 66%
Panto Acid (B5) 67%
Vitamin A 69%
Phosphorus 82%

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%
pork liver 807.3 1.65 59%
beef liver 808.0 1.75 60%
veal liver 812.5 1.92 55%
lamb kidney 469.6 1.12 52%
chicken liver 538.9 1.72 50%
turkey liver 412.6 1.89 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1323.1 1.43 47%
mussel 350.4 0.86 63%
mollusks conch 345.1 1.30 54%
salmon 309.1 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 534.4 0.23 49%
turnip greens 447.9 0.29 44%
garbanzo beans 1344.0 3.78 69%
winter squash 439.9 0.40 69%
pumpkin 357.7 0.20 76%
butternut squash 392.9 0.45 75%
snap beans 290.7 0.15 58%
amaranth leaves 301.5 0.21 86%
sweet potato 448.4 0.90 81%
collards 289.8 0.33 37%
red peppers 269.9 0.31 40%
brussel sprouts 291.2 0.42 50%
chinese cabbage 194.1 0.12 54%
kale 234.8 0.28 60%
asparagus 218.6 0.22 50%
jalapeno peppers 224.4 0.27 37%
escarole 205.4 0.19 24%
edamame 459.3 1.21 41%
parsley 217.8 0.36 48%
artichokes 240.2 0.47 49%
onions 197.2 0.32 65%
celery 157.4 0.18 50%
broccoli 204.1 0.35 50%
portabella mushrooms 175.7 0.29 55%
carrots 203.1 0.41 64%
banana pepper 156.4 0.27 36%
cauliflower 150.6 0.25 50%
peas 190.9 0.42 65%
wheat bran 649.1 2.16 38%
lentils 380.5 1.16 64%
mustard greens 137.3 0.27 36%
jerusalem-artichokes 253.7 0.73 87%
zucchini 107.3 0.17 40%
lemongrass 322.9 0.99 93%
black beans 966.8 3.41 73%
sauerkraut 109.0 0.19 39%
summer squash 102.2 0.19 45%
mung beans 101.8 0.19 74%
cucumber 81.6 0.12 40%
pickles 81.6 0.12 40%
shiitake mushroom 152.1 0.39 58%
cantaloupe 136.9 0.34 70%
okra 103.2 0.22 50%
seaweed (laver) 124.8 0.35 80%
turnips 86.1 0.21 51%
watercress 51.0 0.11 65%
chard 70.6 0.19 51%
beet greens 79.5 0.22 35%
lettuce 57.3 0.15 50%
radishes 53.0 0.16 43%
chicory greens 70.0 0.23 23%
chayote 71.9 0.24 41%
mulberries 115.0 0.43 74%
radicchio 62.2 0.23 68%
endive 43.3 0.17 7%
cabbage 57.3 0.23 55%
coconut water 47.6 0.19 66%
cowpeas 305.4 1.16 69%
rhubarb 49.3 0.21 55%
eggplant 56.9 0.25 35%
white mushroom 50.8 0.22 65%
red cabbage 66.5 0.29 55%
beets 94.9 0.43 70%
blackberries 93.8 0.43 27%
oat bran 634.3 2.46 65%
alfalfa 40.8 0.23 19%
boysenberries 106.6 0.50 54%
celeriac 86.3 0.42 72%
leeks 133.2 0.61 83%
strawberries 45.9 0.32 49%
arugula 25.5 0.25 45%
soybeans (sprouted) 174.5 0.81 49%
turnips 16.3 0.22 61%
coriander 10.9 0.23 30%
pinto beans 3.6 0.22 83%
grapefruit 18.3 0.30 83%
spirulina 6.6 0.26 70%
chives 8.4 0.30 48%
limes 7.5 0.30 70%
honeydew melon 14.5 0.36 66%
peaches 21.4 0.39 70%
kiwifruit 80.2 0.61 55%
carambola -2.6 0.31 56%
seaweed (kelp) 24.2 0.43 77%
watermelon -10.7 0.30 60%
seaweed (wakame) 27.7 0.45 79%
nectarines 17.3 0.44 72%
apricots 23.2 0.48 71%

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) 75 235
fat (g) 30 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 August 21 2019 while her least nutrient-dense day is August 14 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