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 and being zero carb.

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
14.9
Zinc : Copper
35.9
Potassium : Sodium
2.7
Calcium : Magnesium
1.2
Iron : Copper
16.2
Calcium : Phosphorus
0.1

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 C 54%
Calcium 57%
Folate 69%
Vitamin E 70%
Vitamin K1 86%
Manganese 91%
Vitamin D 120%
Sodium 152%
Iron 172%
Magnesium 194%
Copper 212%
Omega-3 230%
Panto Acid (B5) 278%

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
sweetbread 402.8 3.18 12%
lamb -448.7 6.39 5%
lamb brains 267.5 1.54 27%
turkey liver 359.8 1.89 47%
beef kidney 347.3 1.57 52%
ground beef, 80/20 -2.0 2.70 31%
goat cheese -78.0 2.64 21%
turkey -50.3 2.21 28%
lamb heart 191.2 1.61 48%
beef heart 202.4 1.79 52%
headcheese -79.7 1.57 20%
ham -16.2 1.49 29%
ground turkey -179.7 2.58 30%
pork ribs -421.7 3.61 18%
lamb chop -78.4 2.34 42%
lamb sweetbread 3.3 1.44 43%
turkey heart -9.0 1.74 47%
beef rib eye steak -230.0 2.48 33%
t-bone steak -355.9 2.94 26%
lamb rib -520.9 3.61 19%
beef brisket -228.3 2.44 37%
beef tripe 83.1 1.03 55%
lamb shank -92.5 1.96 48%
beef brisket, flat half -380.4 2.98 31%
ground beef 70/30 -368.1 2.77 30%
beef tenderloin steak -351.7 2.73 31%
flank, steak -326.0 2.63 33%
beef rib, small end -359.6 2.78 31%
beef brisket, flat half -368.1 2.89 32%
lamb leg -337.1 2.58 31%
beef rib, eye -337.5 2.65 32%
beef tenderloin steak -336.6 2.62 32%
beef loin -376.4 2.78 30%
roast pork -190.1 1.99 41%
ground beef 70/30 -367.5 2.70 30%
ground beef, 75/25 -378.4 2.77 31%
ground beef -345.4 2.48 30%
beef loin, top loin -318.3 2.50 34%
beef brisket -373.9 2.80 33%
sirloin steak -312.2 2.43 36%
elk -178.8 1.93 44%
rotisserie chicken thigh -243.9 1.93 39%
beef shortribs -414.8 2.95 33%
roast beef -286.3 2.19 38%
beef roast -155.7 1.78 48%
veal loin -158.0 1.75 48%
bison -107.4 1.71 53%
turkey gizzard -67.2 1.55 57%
pork (lean) -249.8 2.09 44%
lamb lungs -1.9 0.95 58%
chicken breast -66.4 1.48 60%
porterhouse steak (fat trimmed) -167.2 1.45 50%
pork ribs -344.7 2.16 39%
chicken drumstick -197.2 1.49 47%
duck -685.6 3.37 18%
roast ham -312.2 1.78 41%
chuck steak -236.7 1.94 51%
leg ham -163.4 1.65 56%
veal -80.6 1.51 65%
sirloin steak (lean) -195.8 1.77 57%
pork shoulder -184.0 1.62 56%
top round steak -276.3 2.09 56%
ground beef (lean) -167.1 1.44 60%
pork loin -481.1 1.93 41%
pork chops -352.0 1.74 54%
lamb (lean) -765.7 1.44 43%
chicken -1022.7 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
salmon 811.3 1.56 52%
mackerel 167.1 3.05 14%
trout 475.5 1.68 45%
sardine 351.9 2.08 38%
herring 49.1 2.17 36%
tuna 218.3 1.84 52%
anchovy 84.3 2.10 44%
lobster 472.3 0.89 71%
crab 452.1 0.83 71%
rockfish 283.6 1.09 66%
flounder 227.8 0.86 57%
halibut 271.7 1.11 66%
sturgeon 62.6 1.35 49%
cod 38.2 2.90 71%
crayfish 220.2 0.82 67%
whiting 98.1 1.16 66%
perch 45.9 0.96 62%
pollock 68.9 1.11 69%
white fish 37.6 1.08 70%
haddock 3.3 1.16 71%
orange roughy -39.2 1.05 70%

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) 15 150
carbs (g) 0 0
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 May 04 2019 while her least nutrient-dense day is May 05 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)
Sardines, Cooked 148
Soy Sauce 3
Sesame Seeds, Hulled, Dried 20
Sesame Oil 10
Eggs, Cooked 136
Egg Whites Only, Cooked 15
Celery, Raw 5
Kimchi 5
Kefir 163
Raw Egg, Yolk 94
Vanilla Extract 12
Maple Syrup 8
Sunflower Seeds, Raw 29
Spinach, Raw 7
Celery, Raw 2
Tomato Raw, Includes Cherry, Grape, Roma 5
Eggs, Cooked 136
Hamburger or Ground Beef, 80% Lean 429

Worst Day

food name energy (kcal)
Banana, Fresh 90
Eggs, Cooked 95
Bacon, Pork 225
Tomato Raw, Includes Cherry, Grape, Roma 5
Spinach, Raw 3
Celery, Raw 3
Milk, Whole 28
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 303
Vanilla Extract 2
Maple Syrup 101
Cocoa Powder, Unsweetened 9
Tomato Raw, Includes Cherry, Grape, Roma 6
Pork Ribs, Back, Fresh 660

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