Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Chloe get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.

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 Chloe’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Chloe 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
1.3
Zinc : Copper
4.9
Potassium : Sodium
1.2
Calcium : Magnesium
2.9
Iron : Copper
12.3
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Chloe’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 113%
Phosphorus 132%
Vitamin E 136%
Vitamin D 138%
Omega-3 142%
Magnesium 144%
Iron 148%
Potassium 149%
Thiamin (B1) 151%
Manganese 154%
Calcium 156%
Zinc 162%
Panto Acid (B5) 163%

optimal foods for you

The foods listed below will provide Chloe with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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
cream cheese -140.0 3.50 11%
gruyere cheese -127.7 4.13 22%
swiss cheese -123.1 3.93 22%
salami -151.2 3.78 18%
colby -150.4 3.94 21%
liverwurst -95.2 3.26 16%
monterey cheese -142.4 3.73 21%
muenster cheese -147.5 3.68 21%
blue cheese -112.1 3.53 21%
cheddar cheese -239.8 4.10 20%
brie -118.2 3.34 19%
liver pate -145.4 3.19 16%
chorizo -390.3 4.55 17%
pork sausage -110.0 3.25 20%
liver sausage -244.6 3.31 13%
camembert -95.9 3.00 21%
lamb liver 541.2 1.68 48%
edam cheese -202.6 3.57 23%
gouda cheese -206.2 3.56 24%
beef sausage -263.6 3.32 18%
feta cheese -77.2 2.64 22%
ground beef, 80/20 -1.2 2.70 31%
bratwurst -356.7 3.33 16%
goat cheese -168.9 2.64 21%
pork chops 465.4 1.74 54%
pork ribs -441.9 3.61 18%
veal liver 418.3 1.92 55%
frankfurter -332.0 2.90 17%
knackwurst -379.8 3.07 16%
lamb -1172.3 6.39 5%
turkey -54.0 2.21 28%
sliced turkey pepperoni -2.0 2.43 35%
pepperoni -817.4 5.04 13%
roast ham 176.6 1.78 41%
pork (lean) 138.2 2.09 44%
sandwich spread, pork -110.1 2.35 30%
beef rib eye steak -102.8 2.48 33%
beef brains -91.1 1.51 22%
headcheese -124.8 1.57 20%
ham 20.5 1.49 29%
sweetbread -555.1 3.18 12%
meatballs -398.4 2.86 19%
chicken breast breaded -68.6 2.63 39%
egg yolk -402.9 2.75 18%
pork ribs 9.2 2.16 39%
scrapple, pork -61.5 2.13 34%
lamb brains -66.9 1.54 27%
roast pork 47.1 1.99 41%
pork loin 60.7 1.93 41%
lamb rib -577.0 3.61 19%
flank, steak -211.8 2.63 33%
beef brisket -117.1 2.44 37%
Poultry salad sandwich spread -89.7 2.00 33%
chicken patty, uncooked -291.3 2.92 32%
ground beef, 75/25 -289.3 2.77 31%
rib eye fillet 57.9 1.99 45%
beef brisket, flat half -334.8 2.98 31%
beef brisket, flat half -302.0 2.89 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1291.5 1.43 47%
mackerel 56.3 3.05 14%
caviar 141.1 2.64 33%
salmon 467.5 1.56 52%
mollusks conch 532.0 1.30 54%
trout 283.7 1.68 45%
herring -15.0 2.17 36%
sardine -25.2 2.08 38%
anchovy 23.7 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1307.9 2.46 65%
peanut butter -41.9 5.90 18%
wheat bran 897.7 2.16 38%
lupin seeds 663.3 3.71 51%
black beans 815.8 3.41 73%
olives -4.3 1.45 3%
peanuts -674.3 5.99 18%
garbanzo beans 474.9 3.78 69%
avocado -19.4 1.60 8%
rye flour 442.4 3.25 64%
Oats 370.6 3.89 70%
natto 193.6 2.11 39%
corn bran -268.3 2.24 12%
endive 34.9 0.17 7%
kidney beans 314.7 3.37 74%
edamame 230.8 1.21 41%
escarole 155.5 0.19 24%
alfalfa 46.1 0.23 19%
blackberries 118.7 0.43 27%

macronutrients

The macronutrient split of Chloe’s diet is shown in the chart below.

macro targets

While Chloe’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) 60 165
fat (g) 15 110
carbs (g) 0 90
energy (calories) 1600

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 Chloe’s food log based on the harder to find 50% of the essential nutrients. Chloe’s most nutrient dense day is May 13 2019 while her least nutrient-dense day is May 20 2019.

best and worst days

Chloe’s food diary for the best and worst days are shown below for comparison. Chloe 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