Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 and being autoimmune.

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

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
5.3
Zinc : Copper
5.2
Potassium : Sodium
1.6
Calcium : Magnesium
1.4
Iron : Copper
8.9
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation.

nutrient % DRI prioritize
Calcium 62%
Sodium 66%
Iron 80%
Manganese 83%
Phosphorus 95%
Vitamin E 99%
Potassium 113%
Vitamin D 115%
Magnesium 120%
Zinc 131%
Leucine 155%
Valine 161%
Panto Acid (B5) 168%
Cystine 272%
Vitamin C 367%
Selenium 180%
Copper 203%

optimal foods for you

The foods listed below will provide she 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
turkey 3607.6 1.89 50%
lamb (lean) 1863.7 1.44 43%
pork liver 1578.7 1.65 59%
pork chops 1580.7 1.74 54%
lamb kidney 1075.0 1.12 52%
beef liver 1471.0 1.75 60%
veal liver 1504.1 1.92 55%
lamb liver 1180.9 1.68 48%
rib eye fillet 1148.4 1.99 45%
beef kidney 845.0 1.57 52%
chicken breast 747.2 1.48 60%
lean pastrami 341.7 0.95 73%
beef tripe 376.8 1.03 55%
bison 819.1 1.71 53%
lamb heart 732.8 1.61 48%
ground beef (lean) 626.6 1.44 60%
chicken liver 795.7 1.72 50%
beef roast 824.6 1.78 48%
sirloin steak (lean) 768.4 1.77 57%
lamb lungs 218.2 0.95 58%
porterhouse steak (fat trimmed) 526.1 1.45 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3244.1 1.43 47%
lobster 1436.3 0.89 71%
halibut 1466.9 1.11 66%
crab 1279.8 0.83 71%
salmon 1614.3 1.56 52%
rockfish 1250.1 1.09 66%
clam 1366.4 1.42 73%
mussel 927.2 0.86 63%
octopus 1308.2 1.64 71%
crayfish 714.5 0.82 67%
flounder 732.2 0.86 57%
mollusks conch 857.6 1.30 54%
welk 1755.6 2.75 82%
orange roughy 593.7 1.05 70%
pollock 531.4 1.11 69%
whiting 540.6 1.16 66%
oysters 369.4 1.02 59%
molluscs 118.3 0.69 77%
perch 284.1 0.96 62%
trout 619.4 1.68 45%
scallop 244.5 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 600.4 0.23 49%
turnip greens 539.6 0.29 44%
amaranth leaves 398.2 0.21 86%
kale 213.2 0.28 60%
escarole 134.1 0.19 24%
watercress 69.8 0.11 65%
pumpkin 119.0 0.20 76%
zucchini 101.4 0.17 40%
parsley 203.8 0.36 48%
cauliflower 131.5 0.25 50%
summer squash 93.9 0.19 45%
chard 90.5 0.19 51%
sauerkraut 75.7 0.19 39%
celery 59.8 0.18 50%
lettuce 36.8 0.15 50%
broccoli 163.2 0.35 50%
cucumber 11.5 0.12 40%
radishes 33.1 0.16 43%
beet greens 78.0 0.22 35%
rhubarb 65.7 0.21 55%
alfalfa 71.7 0.23 19%
endive 33.9 0.17 7%
radicchio 66.3 0.23 68%
turnips 51.6 0.21 51%
onions 113.2 0.32 65%
collards 120.3 0.33 37%
peas 169.6 0.42 65%
mulberries 165.5 0.43 74%
chayote 48.0 0.24 41%
blackberries 149.9 0.43 27%
arugula 21.5 0.25 45%
celeriac 115.6 0.42 72%
limes 13.9 0.30 70%
chives 8.1 0.30 48%
turnips -66.1 0.22 61%
carambola -15.3 0.31 56%
carrots 42.0 0.41 64%
winter squash 32.4 0.40 69%
butternut squash 48.4 0.45 75%
lemongrass 395.0 0.99 93%
gooseberries 6.3 0.44 52%
strawberries -76.2 0.32 49%
raspberries 59.7 0.52 30%
boysenberries 18.7 0.50 54%
beets -41.4 0.43 70%
cantaloupe -128.7 0.34 70%
apricots -52.6 0.48 71%
apricots -84.6 0.48 86%
cherries -75.7 0.50 61%
grapefruit -214.4 0.30 83%
watermelon -216.3 0.30 60%
quince -44.6 0.57 86%
grapefruit juice -149.2 0.46 95%
peaches -203.1 0.39 70%
cranberries -182.3 0.46 65%
grapefruit -272.3 0.33 85%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 65 190
fat (g) 20 85
carbs (g) 0 95
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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is May 14 2019 while her least nutrient-dense day is April 22 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Trader Joe's, Crispbread, Gluten Free, Norwegian Crispbread 130
Coffee, Prepared From Grounds 6
Avocado, Black Skin, California Type 114
Dole, mushrooms, fresh 9
Rhubarb, Fresh 13
Dates, Medjool 100
Edamame, Green or Immature, Cooked from Frozen 94
Trader Joe's, Persian Cucumbers 2
Lamb, Ground, Cooked, Broiled 241
Spinach, Raw 21
Trader Joe's, Pea Shoots, Fresh 15
Sir Kensington, Mayonnaise with 100% Avocado Oil 90
Blackberries, Fresh 62
Kale, Raw 24
Mushrooms, Cooked from Fresh 101
Spinach, Cooked from Fresh 21
Fried Eggs, Whole Egg 101
Sardines, Canned in Oil, Drained 96

Worst Day

food name energy (kcal)
Almond Flour 80
Bob's Red Mill, Flax Seed Meal, Ground 14
Avocado, Black Skin, California Type 227
Coffee, Prepared From Grounds 6
Eggs, Cooked 87
Arugula, Raw 10
Tomato Raw, Includes Cherry, Grape, Roma 1
Eggs, Cooked 87
Olive Oil 119
Now, Nutritional Yeast Powder 30
World Peas, Peatos, Chili Cheese 130
Member's Mark, Uncured Honey Ham 70
Pate, Pork Liver 185
Salmon, Smoked 33
Strawberries, Fresh 12
Green Olives 15
Dark Chocolate Bar, 70%-85% Cacao 30
Pumpkin or Squash Seeds, Shelled, Unsalted 42

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