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 40%
Vitamin E 66%
Iron 80%
Phosphorus 95%
Sodium 100%
Zinc 106%
Potassium 113%
Vitamin D 115%
Magnesium 120%
Manganese 139%
Vitamin C 147%
Leucine 155%
Valine 161%
Omega-3 179%
Cystine 272%
Selenium 180%
Copper 181%

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 4552.6 1.89 50%
lamb (lean) 1709.2 1.44 43%
pork chops 1451.4 1.74 54%
pork liver 1379.9 1.65 59%
lamb kidney 1038.9 1.12 52%
lamb liver 1233.1 1.68 48%
beef liver 1175.5 1.75 60%
veal liver 1215.1 1.92 55%
beef kidney 874.8 1.57 52%
rib eye fillet 1100.9 1.99 45%
lamb heart 786.5 1.61 48%
chicken breast 696.4 1.48 60%
beef tripe 397.7 1.03 55%
lean pastrami 334.3 0.95 73%
ground beef (lean) 601.0 1.44 60%
bison 760.0 1.71 53%
beef roast 797.0 1.78 48%
sirloin steak (lean) 746.5 1.77 57%
lamb lungs 212.6 0.95 58%
porterhouse steak (fat trimmed) 509.8 1.45 50%
chicken liver 637.3 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3885.5 1.43 47%
salmon 2043.4 1.56 52%
halibut 1660.4 1.11 66%
lobster 1502.6 0.89 71%
rockfish 1530.0 1.09 66%
crab 1345.5 0.83 71%
clam 1522.2 1.42 73%
mussel 1164.6 0.86 63%
flounder 953.1 0.86 57%
octopus 1424.0 1.64 71%
crayfish 767.5 0.82 67%
mollusks conch 907.4 1.30 54%
welk 1758.3 2.75 82%
whiting 709.0 1.16 66%
pollock 659.2 1.11 69%
orange roughy 610.7 1.05 70%
oysters 452.2 1.02 59%
tuna 927.6 1.84 52%
perch 352.3 0.96 62%
trout 797.1 1.68 45%
molluscs 161.9 0.69 77%
scallop 320.6 1.11 77%
sardine 899.6 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
spinach 585.9 0.23 49%
turnip greens 535.2 0.29 44%
amaranth leaves 393.9 0.21 86%
kale 211.3 0.28 60%
zucchini 133.1 0.17 40%
watercress 61.7 0.11 65%
summer squash 115.6 0.19 45%
escarole 91.2 0.19 24%
pumpkin 90.3 0.20 76%
parsley 189.7 0.36 48%
chard 86.8 0.19 51%
sauerkraut 70.1 0.19 39%
cauliflower 97.1 0.25 50%
lettuce 34.1 0.15 50%
beet greens 73.1 0.22 35%
rhubarb 61.0 0.21 55%
radishes 23.8 0.16 43%
celery 32.8 0.18 50%
radicchio 59.9 0.23 68%
cucumber -7.1 0.12 40%
endive 26.1 0.17 7%
alfalfa 58.9 0.23 19%
broccoli 134.9 0.35 50%
onions 110.3 0.32 65%
turnips 41.0 0.21 51%
collards 99.2 0.33 37%
mulberries 151.8 0.43 74%
blackberries 131.6 0.43 27%
peas 130.9 0.42 65%
arugula 18.7 0.25 45%
chayote 13.9 0.24 41%
celeriac 85.7 0.42 72%
chives 7.6 0.30 48%
limes 3.2 0.30 70%
turnips -76.6 0.22 61%
lemongrass 397.1 0.99 93%
carrots 24.7 0.41 64%
carambola -42.2 0.31 56%
winter squash -8.0 0.40 69%
butternut squash 15.7 0.45 75%
strawberries -85.1 0.32 49%
raspberries 41.2 0.52 30%
gooseberries -14.6 0.44 52%
boysenberries 3.9 0.50 54%
beets -46.8 0.43 70%
cantaloupe -135.3 0.34 70%
apricots -57.0 0.48 71%
apricots -85.7 0.48 86%
cherries -82.0 0.50 61%
quince -46.2 0.57 86%
watermelon -236.5 0.30 60%
grapefruit -251.5 0.30 83%
grapefruit juice -163.0 0.46 95%
peaches -214.6 0.39 70%

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