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
6.9
Zinc : Copper
4.9
Potassium : Sodium
1.4
Calcium : Magnesium
1.6
Iron : Copper
4.4
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: inflammation, methylation, insomnia.

nutrient % DRI prioritize
Vitamin K1 35%
Calcium 38%
Sodium 54%
Vitamin D 55%
Vitamin E 65%
Magnesium 66%
Manganese 66%
Potassium 81%
Iron 99%
Omega-3 117%
Phosphorus 122%
Vitamin C 136%
Folate 186%
Cystine 470%
Niacin (B3) 322%
Vitamin A 446%
Selenium 419%
Zinc 308%

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
pork liver 1313.1 1.65 59%
beef liver 1161.4 1.75 60%
lamb kidney 817.4 1.12 52%
lamb liver 1092.2 1.68 48%
veal liver 1182.7 1.92 55%
chicken liver 746.5 1.72 50%
egg white 155.4 0.52 74%
lamb (lean) 560.7 1.44 43%
kefir (low fat) 0.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2804.6 1.43 47%
salmon 1409.4 1.56 52%
halibut 1135.0 1.11 66%
mussel 996.9 0.86 63%
crab 783.0 0.83 71%
rockfish 882.9 1.09 66%
lobster 760.8 0.89 71%
mollusks conch 924.2 1.30 54%
octopus 939.3 1.64 71%
flounder 537.8 0.86 57%
clam 716.6 1.42 73%
crayfish 420.4 0.82 67%
pollock 398.8 1.11 69%
oysters 329.1 1.02 59%
whiting 360.4 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 711.6 0.23 49%
turnip greens 643.7 0.29 44%
wheat bran 1501.6 2.16 38%
amaranth leaves 462.4 0.21 86%
snap beans 334.0 0.15 58%
collards 398.8 0.33 37%
chinese cabbage 284.5 0.12 54%
kale 352.2 0.28 60%
asparagus 281.9 0.22 50%
pumpkin 255.0 0.20 76%
parsley 318.5 0.36 48%
red peppers 290.5 0.31 40%
winter squash 333.7 0.40 69%
oat bran 1336.9 2.46 65%
brussel sprouts 334.5 0.42 50%
onions 279.9 0.32 65%
escarole 200.2 0.19 24%
broccoli 263.6 0.35 50%
zucchini 172.8 0.17 40%
edamame 684.0 1.21 41%
portabella mushrooms 233.4 0.29 55%
butternut squash 308.1 0.45 75%
banana pepper 209.2 0.27 36%
mustard greens 205.8 0.27 36%
artichokes 308.7 0.47 49%
celery 148.2 0.18 50%
jalapeno peppers 186.0 0.27 37%
summer squash 148.3 0.19 45%
cauliflower 154.5 0.25 50%
mung beans 123.8 0.19 74%
carrots 218.9 0.41 64%
sauerkraut 110.5 0.19 39%
watercress 59.3 0.11 65%
chard 102.1 0.19 51%
okra 114.0 0.22 50%
lettuce 68.3 0.15 50%
beet greens 99.5 0.22 35%
seaweed (laver) 156.7 0.35 80%
radishes 59.0 0.16 43%
cabbage 88.0 0.23 55%
radicchio 87.1 0.23 68%
pickles 33.2 0.12 40%
cucumber 33.2 0.12 40%
chicory greens 79.5 0.23 23%
coconut water 60.7 0.19 66%
rhubarb 68.8 0.21 55%
turnips 65.5 0.21 51%
shiitake mushroom 150.2 0.39 58%
endive 44.8 0.17 7%
white mushroom 58.4 0.22 65%
peas 146.0 0.42 65%
alfalfa 48.6 0.23 19%
chayote 47.2 0.24 41%
red cabbage 61.9 0.29 55%
arugula 32.2 0.25 45%
cantaloupe 74.1 0.34 70%
mulberries 112.9 0.43 74%
eggplant 24.2 0.25 35%
coriander 13.8 0.23 30%
blackberries 107.0 0.43 27%
lemongrass 379.7 0.99 93%
pinto beans 4.9 0.22 83%
spirulina 7.3 0.26 70%
strawberries 23.2 0.32 49%
chives 12.3 0.30 48%
celeriac 71.1 0.42 72%
beets 60.1 0.43 70%
turnips -35.4 0.22 61%
seaweed (kelp) 40.2 0.43 77%
limes -20.9 0.30 70%
carambola -23.1 0.31 56%
seaweed (wakame) 39.9 0.45 79%
boysenberries 41.7 0.50 54%
soybeans (sprouted) 188.3 0.81 49%
leeks 69.1 0.61 83%
raspberries 14.8 0.52 30%

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) 70 175
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 June 23 2019 while her least nutrient-dense day is June 24 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