Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carol 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 low 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 Carol’s 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
17.8
Zinc : Copper
25.6
Potassium : Sodium
0.4
Calcium : Magnesium
0.5
Iron : Copper
18.6
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Carol’s 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: methylation, insomnia.

nutrient % DRI prioritize
Vitamin C 6%
Calcium 15%
Thiamin (B1) 30%
Vitamin E 36%
Omega-3 40%
Iron 45%
Copper 49%
Vitamin A 50%
Potassium 57%
Manganese 58%
Folate 62%
Phosphorus 77%
Panto Acid (B5) 78%
Vitamin B12 199%
Vitamin B6 78%
Vitamin B3 (Niacin) 153%
Vitamin B2 (Riboflavin) 127%
Selenium 190%
Zinc 141%
Magnesium 129%

optimal foods for you

The foods listed below will provide Carol 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
lamb liver 2160.3 1.68 48%
veal liver 2044.2 1.92 55%
beef liver 1944.6 1.75 60%
pork liver 1651.1 1.65 59%
lamb kidney 1203.1 1.12 52%
beef kidney 1146.0 1.57 52%
turkey liver 1261.5 1.89 47%
chicken liver 990.1 1.72 50%
pork chops 801.2 1.74 54%
lamb heart 425.7 1.61 48%
lean pastrami 81.1 0.95 73%
lamb lungs 42.5 0.95 58%
beef brains 310.5 1.51 22%
chicken breast 278.3 1.48 60%
lamb brains 286.2 1.54 27%
turkey breast -11.4 0.95 55%
beef tripe 22.2 1.03 55%
turkey 39.3 1.12 63%
frankfurter (fat free) 9.8 1.09 67%
beef heart 328.2 1.79 52%
lamb (lean) 157.7 1.44 43%
pork shoulder 211.7 1.62 56%
bison 218.8 1.71 53%
ground beef (lean) 86.5 1.44 60%
veal 90.2 1.51 65%
leg ham 150.6 1.65 56%
turkey heart 183.1 1.74 47%
turkey gizzard 68.6 1.55 57%
ground pork 216.3 1.85 54%
beef tripe -246.2 0.94 38%
porterhouse steak (fat trimmed) -0.8 1.45 50%
ham 9.3 1.49 29%
beef roast 153.8 1.78 48%
pork loin 199.6 1.93 41%
sirloin steak (lean) 101.4 1.77 57%
lamb sweetbread -90.5 1.44 43%
roast ham 33.4 1.78 41%
whole egg -146.3 1.43 30%
chicken drumstick -128.3 1.49 47%
roast pork 107.8 1.99 41%
rib eye fillet 90.1 1.99 45%
pork (lean) 78.7 2.09 44%
pork ribs 94.7 2.16 39%
veal loin -109.9 1.75 48%
pork stomach, cooked -209.4 1.57 32%
chuck steak -28.9 1.94 51%

Seafood based foods

food name nutrient density energy density insulin load
mussel 1014.3 0.86 63%
crab 942.4 0.83 71%
crayfish 441.9 0.82 67%
oysters 396.5 1.02 59%
flounder 235.7 0.86 57%
molluscs -2.6 0.69 77%
sardine 447.0 2.08 38%
herring 123.7 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
spinach 752.4 0.23 49%
portabella mushrooms 504.5 0.29 55%
turnip greens 484.3 0.29 44%
pumpkin 381.6 0.20 76%
red peppers 381.1 0.31 40%
snap beans 296.8 0.15 58%
asparagus 327.1 0.22 50%
chinese cabbage 273.3 0.12 54%
kale 317.0 0.28 60%
banana pepper 307.9 0.27 36%
zucchini 250.4 0.17 40%
collards 300.6 0.33 37%
escarole 228.1 0.19 24%
summer squash 215.0 0.19 45%
parsley 288.2 0.36 48%
cauliflower 229.8 0.25 50%
celery 191.5 0.18 50%
mung beans 188.8 0.19 74%
jalapeno peppers 217.2 0.27 37%
okra 178.5 0.22 50%
mustard greens 194.9 0.27 36%
watercress 89.5 0.11 65%
pickles 88.5 0.12 40%
cucumber 88.5 0.12 40%
sauerkraut 112.2 0.19 39%
white mushroom 129.2 0.22 65%
radishes 82.0 0.16 43%
chard 98.9 0.19 51%
chayote 121.4 0.24 41%
beet greens 111.5 0.22 35%
lettuce 64.2 0.15 50%
chicory greens 93.9 0.23 23%
cabbage 89.5 0.23 55%
turnips 78.3 0.21 51%
radicchio 84.9 0.23 68%
endive 52.0 0.17 7%
alfalfa 70.4 0.23 19%
eggplant 71.4 0.25 35%
rhubarb 51.4 0.21 55%
turnips 25.3 0.22 61%
arugula 27.4 0.25 45%
coriander 15.2 0.23 30%
blackberries 102.5 0.43 27%
chives 11.4 0.30 48%
raspberries 0.8 0.52 30%
olives -14.7 1.45 3%

macronutrients

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

macro targets

While Carol’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) 95 185
fat (g) 20 80
carbs (g) 0 50
energy (calories) 1300

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 Carol’s food log based on the harder to find 50% of the essential nutrients. Carol’s most nutrient dense day is September 17 2020 while her least nutrient-dense day is September 18 2020.

best and worst days

Carol’s food diary for the best and worst days are shown below for comparison. Carol 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)

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