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
1.0
Zinc : Copper
7.9
Potassium : Sodium
1.7
Calcium : Magnesium
2.0
Iron : Copper
10.6
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
Calcium 36%
Iron 58%
Vitamin E 62%
Folate 63%
Magnesium 76%
Sodium 79%
Thiamin (B1) 85%
Potassium 97%
Zinc 98%
Phosphorus 101%
Copper 111%
Panto Acid (B5) 117%
Niacin (B3) 143%

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
veal liver 826.6 1.92 55%
lamb liver 742.6 1.68 48%
beef liver 716.1 1.75 60%
lamb kidney 457.6 1.12 52%
pork chops 594.7 1.74 54%
pork liver 475.6 1.65 59%
chicken liver 411.2 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
mollusks conch 693.7 1.30 54%
fish roe 664.7 1.43 47%
crab 384.9 0.83 71%
lobster 313.9 0.89 71%
mussel 203.4 0.86 63%
crayfish 145.5 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 449.0 0.23 49%
black beans 1382.7 3.41 73%
oat bran 1019.2 2.46 65%
winter squash 369.9 0.40 69%
wheat bran 889.8 2.16 38%
turnip greens 326.6 0.29 44%
artichokes 369.9 0.47 49%
snap beans 256.7 0.15 58%
butternut squash 343.4 0.45 75%
pumpkin 260.7 0.20 76%
portabella mushrooms 291.7 0.29 55%
amaranth leaves 249.1 0.21 86%
edamame 547.1 1.21 41%
brussel sprouts 299.0 0.42 50%
asparagus 230.6 0.22 50%
shiitake mushroom 265.1 0.39 58%
red peppers 226.3 0.31 40%
escarole 186.9 0.19 24%
banana pepper 203.7 0.27 36%
chinese cabbage 154.0 0.12 54%
celery 166.6 0.18 50%
cauliflower 181.4 0.25 50%
broccoli 207.8 0.35 50%
zucchini 153.2 0.17 40%
summer squash 150.2 0.19 45%
parsley 198.3 0.36 48%
mung beans 149.0 0.19 74%
okra 150.5 0.22 50%
onions 175.8 0.32 65%
kale 159.0 0.28 60%
jalapeno peppers 148.6 0.27 37%
collards 159.6 0.33 37%
soybeans (sprouted) 299.6 0.81 49%
cucumber 88.1 0.12 40%
pickles 88.1 0.12 40%
coconut water 104.5 0.19 66%
chayote 111.7 0.24 41%
mustard greens 111.8 0.27 36%
sauerkraut 87.1 0.19 39%
turnips 91.9 0.21 51%
radishes 72.2 0.16 43%
peas 150.0 0.42 65%
watercress 48.1 0.11 65%
cabbage 78.8 0.23 55%
white mushroom 76.1 0.22 65%
eggplant 79.3 0.25 35%
rhubarb 67.7 0.21 55%
carrots 126.3 0.41 64%
radicchio 72.5 0.23 68%
celeriac 129.2 0.42 72%
chard 55.9 0.19 51%
lettuce 45.1 0.15 50%
chicory greens 64.3 0.23 23%
cowpeas 347.9 1.16 69%
beet greens 63.9 0.22 35%
blackberries 120.1 0.43 27%
alfalfa 58.8 0.23 19%
endive 40.8 0.17 7%
red cabbage 78.2 0.29 55%
beets 109.2 0.43 70%
cantaloupe 81.4 0.34 70%
seaweed (laver) 86.4 0.35 80%
turnips 34.6 0.22 61%
strawberries 55.2 0.32 49%
lentils 312.0 1.16 64%
boysenberries 99.5 0.50 54%
arugula 21.4 0.25 45%
coriander 9.8 0.23 30%
pinto beans 5.6 0.22 83%
grapefruit 25.8 0.30 83%
mulberries 63.1 0.43 74%
honeydew melon 38.6 0.36 66%
spirulina 7.4 0.26 70%
carambola 19.7 0.31 56%
peaches 39.4 0.39 70%
chives 7.1 0.30 48%
grapefruit 15.2 0.33 85%
kiwifruit 100.0 0.61 55%
nectarines 39.2 0.44 72%
limes -7.1 0.30 70%
seaweed (kelp) 27.4 0.43 77%
lemongrass 197.6 0.99 93%
watermelon -15.3 0.30 60%
raspberries 51.0 0.52 30%
seaweed (wakame) 29.6 0.45 79%
jerusalem-artichokes 104.4 0.73 87%
leeks 67.5 0.61 83%

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) 75 185
fat (g) 20 95
carbs (g) 0 65
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 20 2020 while her least nutrient-dense day is June 21 2020.

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