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
5.0
Zinc : Copper
6.5
Potassium : Sodium
2.0
Calcium : Magnesium
2.0
Iron : Copper
9.5
Calcium : Phosphorus
0.6

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 70%
Iron 98%
Calcium 100%
Manganese 100%
Vitamin D 110%
Thiamin (B1) 116%
Magnesium 136%
Vitamin E 136%
Phosphorus 140%
Potassium 150%
Folate 160%
Panto Acid (B5) 177%
Zinc 186%

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
liver sausage 35.5 3.31 13%
cream cheese -161.3 3.50 11%
liverwurst -53.3 3.26 16%
gruyere cheese -160.6 4.13 22%
colby -176.6 3.94 21%
swiss cheese -154.0 3.93 22%
salami -186.7 3.78 18%
liver pate -104.2 3.19 16%
monterey cheese -168.0 3.73 21%
blue cheese -134.1 3.53 21%
muenster cheese -177.8 3.68 21%
veal liver 777.6 1.92 55%
brie -130.8 3.34 19%
cheddar cheese -289.1 4.10 20%
lamb liver 682.4 1.68 48%
pork sausage -134.3 3.25 20%
chorizo -472.3 4.55 17%
egg yolk -65.5 2.75 18%
camembert -108.3 3.00 21%
lamb -1157.7 6.39 5%
edam cheese -249.8 3.57 23%
gouda cheese -253.3 3.56 24%
beef sausage -299.5 3.32 18%
feta cheese -90.6 2.64 22%
ground beef, 80/20 -1.2 2.70 31%
pork liver 694.3 1.65 59%
goat cheese -181.0 2.64 21%
beef liver 629.1 1.75 60%
chicken liver 466.9 1.72 50%
frankfurter -378.4 2.90 17%
bratwurst -479.2 3.33 16%
turkey -66.9 2.21 28%
knackwurst -456.4 3.07 16%
pork ribs -539.6 3.61 18%
sweetbread -550.2 3.18 12%
sliced turkey pepperoni -25.1 2.43 35%
pepperoni -954.2 5.04 13%
turkey liver 265.3 1.89 47%
lamb kidney 519.3 1.12 52%
beef brains -78.3 1.51 22%
sandwich spread, pork -129.5 2.35 30%
headcheese -131.4 1.57 20%
beef rib eye steak -147.1 2.48 33%
meatballs -455.6 2.86 19%
ham 9.2 1.49 29%
chicken breast breaded -82.3 2.63 39%
lamb brains -57.6 1.54 27%
scrapple, pork -65.8 2.13 34%
flank, steak -216.8 2.63 33%
lamb rib -655.1 3.61 19%
roast ham 93.7 1.78 41%
beef kidney 319.8 1.57 52%
pork chops 312.1 1.74 54%
t-bone steak -404.7 2.94 26%
blood sausage -795.6 3.79 14%
beef brisket -133.6 2.44 37%
pork (lean) 59.8 2.09 44%
ground beef, 75/25 -316.7 2.77 31%
Poultry salad sandwich spread -108.1 2.00 33%
beef shortribs -314.3 2.95 33%
beef brisket, flat half -368.4 2.98 31%
ground beef 70/30 -314.7 2.70 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1324.5 1.43 47%
mackerel 24.8 3.05 14%
caviar 71.7 2.64 33%
herring -34.5 2.17 36%
trout 209.5 1.68 45%
mollusks conch 387.7 1.30 54%
salmon 283.0 1.56 52%
sardine -64.3 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1383.3 3.78 69%
peanut butter -115.4 5.90 18%
wheat bran 814.2 2.16 38%
black beans 1079.6 3.41 73%
lupin seeds 555.0 3.71 51%
olives -5.8 1.45 3%
kidney beans 734.2 3.37 74%
oat bran 722.9 2.46 65%
avocado -53.3 1.60 8%
edamame 489.0 1.21 41%
peas 270.9 3.52 63%
natto 168.6 2.11 39%
endive 40.9 0.17 7%
corn bran -365.4 2.24 12%
escarole 189.7 0.19 24%
alfalfa 50.9 0.23 19%
egg noodles, enriched -191.1 4.75 64%

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) 60 175
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 April 14 2019 while her least nutrient-dense day is April 16 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)
Morning Coffee 157
Egg, Whole, Cooked, Scrambled 182
Sourdough Bread 174
Butter, Salted 203
Parma, Serrano Ham 40
Kale, Cooked from Fresh 28
Blueberries, Fresh 86
Chicken, Roasting, Meat Only, Cooked, Roasted 234
Sainsbury's, Taste the Difference, Pork Sausagemeat 256
Milk Chocolate Bar 138
Chicken Breast, Skin Removed Before Cooking 208
Avocado, Black Skin, California Type 227
Tossed Salad, Plain, without Dressing 14
Oil, Olive, Salad or Cooking 119
Celeriac, Celery Root, Cooked from Fresh 23
100% Cacao Unsweetened Chocolate Baking Bar 151

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