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.

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
8.0
Zinc : Copper
13.5
Potassium : Sodium
0.7
Calcium : Magnesium
1.8
Iron : Copper
14.6
Calcium : Phosphorus
0.4

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: inflammation, methylation, insomnia.

nutrient % DRI prioritize
Vitamin K1 36%
Vitamin D 38%
Vitamin E 38%
Calcium 51%
Potassium 52%
Sodium 65%
Iron 66%
Thiamin (B1) 72%
Magnesium 78%
Manganese 81%
Vitamin C 84%
Omega-3 88%
Phosphorus 98%
Cystine 369%
Vitamin B-12 458%
Folate 123%
Vitamin B-6 104%
Niacin (B3) 103%
Riboflavin (B2) 244%
Vitamin A 286%
Selenium 280%
Copper 101%
Zinc 169%

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 2115.3 1.68 48%
veal liver 2049.0 1.92 55%
beef liver 1938.7 1.75 60%
pork liver 1718.1 1.65 59%
lamb kidney 1183.2 1.12 52%
turkey liver 1227.9 1.89 47%
beef kidney 1029.3 1.57 52%
pork chops 1115.6 1.74 54%
chicken liver 972.0 1.72 50%
egg white 246.7 0.52 74%
kefir (low fat) 1.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3656.2 1.43 47%
salmon 1688.3 1.56 52%
mussel 1115.1 0.86 63%
crab 1053.1 0.83 71%
halibut 1199.5 1.11 66%
lobster 992.4 0.89 71%
rockfish 904.3 1.09 66%
mollusks conch 1025.3 1.30 54%
octopus 1034.4 1.64 71%
clam 885.9 1.42 73%
crayfish 534.9 0.82 67%
flounder 507.3 0.86 57%
oysters 392.3 1.02 59%
pollock 443.6 1.11 69%
tuna 866.7 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 863.3 0.23 49%
turnip greens 607.1 0.29 44%
amaranth leaves 499.1 0.21 86%
wheat bran 1585.1 2.16 38%
portabella mushrooms 415.3 0.29 55%
chinese cabbage 305.6 0.12 54%
kale 391.4 0.28 60%
asparagus 353.0 0.22 50%
snap beans 289.1 0.15 58%
collards 380.3 0.33 37%
pumpkin 288.4 0.20 76%
brussel sprouts 422.4 0.42 50%
oat bran 1610.8 2.46 65%
red peppers 339.1 0.31 40%
banana pepper 294.7 0.27 36%
zucchini 228.0 0.17 40%
winter squash 341.4 0.40 69%
escarole 212.1 0.19 24%
parsley 302.9 0.36 48%
broccoli 289.2 0.35 50%
summer squash 187.9 0.19 45%
onions 254.6 0.32 65%
mustard greens 220.9 0.27 36%
celery 162.2 0.18 50%
butternut squash 327.7 0.45 75%
mung beans 169.2 0.19 74%
artichokes 333.8 0.47 49%
okra 178.5 0.22 50%
cauliflower 185.0 0.25 50%
watercress 89.3 0.11 65%
shiitake mushroom 249.1 0.39 58%
jalapeno peppers 174.5 0.27 37%
carrots 240.3 0.41 64%
chard 111.0 0.19 51%
cucumber 64.1 0.12 40%
pickles 64.1 0.12 40%
beet greens 122.2 0.22 35%
seaweed (laver) 190.2 0.35 80%
lettuce 74.0 0.15 50%
sauerkraut 94.6 0.19 39%
cabbage 106.8 0.23 55%
radishes 64.3 0.16 43%
white mushroom 104.7 0.22 65%
edamame 683.4 1.21 41%
radicchio 98.8 0.23 68%
coconut water 74.6 0.19 66%
chicory greens 93.3 0.23 23%
endive 49.7 0.17 7%
chayote 89.1 0.24 41%
rhubarb 61.1 0.21 55%
alfalfa 62.5 0.23 19%
turnips 43.2 0.21 51%
red cabbage 86.2 0.29 55%
eggplant 40.2 0.25 35%
peas 141.7 0.42 65%
arugula 29.9 0.25 45%
coriander 15.8 0.23 30%
cantaloupe 73.5 0.34 70%
pinto beans 6.3 0.22 83%
spirulina 11.0 0.26 70%
blackberries 93.4 0.43 27%
turnips -21.1 0.22 61%
chives 12.8 0.30 48%
celeriac 77.1 0.42 72%
strawberries -0.0 0.32 49%
carambola -11.0 0.31 56%
beets 39.8 0.43 70%
limes -35.2 0.30 70%
seaweed (kelp) 32.2 0.43 77%
soybeans (sprouted) 253.3 0.81 49%
seaweed (wakame) 40.3 0.45 79%
mulberries 19.1 0.43 74%
grapefruit -95.2 0.30 83%
boysenberries 10.1 0.50 54%

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) 70 180
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1350

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 December 03 2019 while her least nutrient-dense day is November 26 2019.

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