Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Zoe 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 Zoe’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Zoe 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
2.7
Zinc : Copper
12.6
Potassium : Sodium
0.9
Calcium : Magnesium
1.9
Iron : Copper
9.6
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 34%
Vitamin E 47%
Calcium 55%
Folate 59%
Manganese 67%
Iron 72%
Magnesium 77%
Potassium 77%
Thiamin (B1) 77%
Sodium 83%
Panto Acid (B5) 87%
Phosphorus 108%
Niacin (B3) 117%

optimal foods for you

The foods listed below will provide Zoe 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 93.7 3.31 13%
cream cheese -166.2 3.50 11%
liverwurst -53.5 3.26 16%
gruyere cheese -184.4 4.13 22%
lamb liver 761.1 1.68 48%
salami -180.0 3.78 18%
colby -198.2 3.94 21%
liver pate -116.4 3.19 16%
swiss cheese -180.5 3.93 22%
monterey cheese -189.2 3.73 21%
blue cheese -149.4 3.53 21%
muenster cheese -198.8 3.68 21%
brie -146.6 3.34 19%
pork sausage -126.3 3.25 20%
cheddar cheese -332.3 4.10 20%
chorizo -489.0 4.55 17%
beef liver 780.2 1.75 60%
veal liver 677.3 1.92 55%
camembert -122.9 3.00 21%
lamb -1169.1 6.39 5%
chicken liver 534.1 1.72 50%
feta cheese -106.8 2.64 22%
edam cheese -292.8 3.57 23%
ground beef, 80/20 -1.5 2.70 31%
beef sausage -339.6 3.32 18%
gouda cheese -298.1 3.56 24%
pork liver 639.6 1.65 59%
goat cheese -190.8 2.64 21%
lamb kidney 615.0 1.12 52%
frankfurter -375.8 2.90 17%
egg yolk -325.7 2.75 18%
turkey -59.6 2.21 28%
bratwurst -500.4 3.33 16%
turkey liver 303.2 1.89 47%
pork ribs -537.4 3.61 18%
knackwurst -464.8 3.07 16%
beef brains -48.9 1.51 22%
sweetbread -567.8 3.18 12%
sliced turkey pepperoni -42.2 2.43 35%
pepperoni -951.6 5.04 13%
pork chops 406.1 1.74 54%
sandwich spread, pork -131.7 2.35 30%
roast ham 148.0 1.78 41%
headcheese -145.5 1.57 20%
chicken breast breaded -69.0 2.63 39%
ham 7.8 1.49 29%
lamb brains -47.1 1.54 27%
meatballs -457.6 2.86 19%
scrapple, pork -65.2 2.13 34%
pork ribs 11.3 2.16 39%
pork (lean) 83.9 2.09 44%
beef kidney 307.3 1.57 52%
lamb rib -659.0 3.61 19%
chicken patty, uncooked -302.8 2.92 32%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1319.9 1.43 47%
mackerel 28.5 3.05 14%
salmon 597.4 1.56 52%
caviar 59.1 2.64 33%
trout 294.2 1.68 45%
herring -27.8 2.17 36%
sardine -8.9 2.08 38%
anchovy 82.1 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1092.0 5.46 15%
hazelnuts -43.5 6.29 10%
almonds -64.4 6.07 15%
garbanzo beans 1224.7 3.78 69%
peanut butter -84.5 5.90 18%
sesame butter -61.2 5.86 21%
wheat bran 834.1 2.16 38%
almond butter -411.5 6.14 16%
black beans 889.8 3.41 73%
flax seed -516.8 5.34 12%
lupin seeds 309.5 3.71 51%
olives -5.9 1.45 3%
avocado -34.2 1.60 8%
kidney beans 615.0 3.37 74%
pine nuts -1171.8 6.73 11%
oat bran 576.4 2.46 65%
edamame 435.2 1.21 41%
endive 36.5 0.17 7%
corn bran -369.1 2.24 12%
coconut meat -680.1 3.54 10%
pumpkin seeds -970.3 5.59 19%
peanuts -1127.4 5.99 18%
peas 131.2 3.52 63%
pili nuts -1575.6 7.19 7%
escarole 169.8 0.19 24%
egg noodles, enriched -173.8 4.75 64%

macronutrients

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

macro targets

While Zoe’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 Zoe’s food log based on the harder to find 50% of the essential nutrients. Zoe’s most nutrient dense day is April 14 2019 while her least nutrient-dense day is April 14 2019.

best and worst days

Zoe’s food diary for the best and worst days are shown below for comparison. Zoe 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)
Egg as an Ingredient 205
Bacon, Pork 37
Scallions or Spring Onions, Cooked 2
Clarified butter, Butter Oil 112
Cauliflower, Cooked from Fresh 37
Olive Oil 119
Hamburger or Ground Beef, 80% Lean 254
Wan Ja Shan, Vegetarian Mushroom Oyster Sauce 39
Carwari, Toasted Black Sesame Oil, Cold Pressed 91
Bok Choy 7
Tamari Sauce 4
Carrots, Raw 12
Kimchi 6
Sauerkraut 6
Eggs, Cooked 68
Eden, Sesame & Sea Vegetable Furikake Seasoning 5
Power Super Foods, Wakame Flakes 11
Kefir 182
Hemp seeds, hulled 55
Chia Seeds 49
Raspberries, Frozen, Unsweetened 15
Honey 40
Lard 39
Lettuce, Iceberg 6
Headcheese, pork 71
Dr. Mercola Ketogenic Cookbook, Beet Kvass 10
Dark Chocolate Bar, 70%-85% Cacao 150

Worst Day

food name energy (kcal)
Egg as an Ingredient 205
Bacon, Pork 37
Scallions or Spring Onions, Cooked 2
Clarified butter, Butter Oil 112
Cauliflower, Cooked from Fresh 37
Olive Oil 119
Hamburger or Ground Beef, 80% Lean 254
Wan Ja Shan, Vegetarian Mushroom Oyster Sauce 39
Carwari, Toasted Black Sesame Oil, Cold Pressed 91
Bok Choy 7
Tamari Sauce 4
Carrots, Raw 12
Kimchi 6
Sauerkraut 6
Eggs, Cooked 68
Eden, Sesame & Sea Vegetable Furikake Seasoning 5
Power Super Foods, Wakame Flakes 11
Kefir 182
Hemp seeds, hulled 55
Chia Seeds 49
Raspberries, Frozen, Unsweetened 15
Honey 40
Lard 39
Lettuce, Iceberg 6
Headcheese, pork 71
Dr. Mercola Ketogenic Cookbook, Beet Kvass 10
Dark Chocolate Bar, 70%-85% Cacao 150

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