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
5.7
Zinc : Copper
10.3
Potassium : Sodium
0.8
Calcium : Magnesium
1.5
Iron : Copper
11.8
Calcium : Phosphorus
0.5

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 E 40%
Calcium 50%
Potassium 66%
Iron 68%
Vitamin D 72%
Folate 76%
Sodium 79%
Phosphorus 86%
Magnesium 88%
Panto Acid (B5) 92%
Manganese 100%
Vitamin B6 105%
Copper 130%
Cystine 348%
Vitamin B-12 143%
Niacin (B3) 146%
Riboflavin (B2) 161%
Vitamin A 268%
Selenium 201%
Zinc 165%

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
turkey 2469.4 1.89 50%
veal liver 2386.8 1.92 55%
beef liver 2275.0 1.75 60%
pork liver 1892.5 1.65 59%
lamb liver 1794.8 1.68 48%
lamb kidney 1110.1 1.12 52%
turkey liver 1328.2 1.89 47%
chicken liver 1131.1 1.72 50%
lamb (lean) 938.5 1.44 43%
beef kidney 934.0 1.57 52%
egg white 348.5 0.52 74%
pork chops 893.2 1.74 54%
kefir (low fat) 3.3 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2994.6 1.43 47%
crab 1049.4 0.83 71%
lobster 1002.3 0.89 71%
halibut 1092.0 1.11 66%
salmon 1334.9 1.56 52%
mussel 862.9 0.86 63%
mollusks conch 1060.0 1.30 54%
rockfish 722.0 1.09 66%
clam 873.6 1.42 73%
octopus 991.7 1.64 71%
crayfish 513.1 0.82 67%
flounder 350.1 0.86 57%
oysters 333.4 1.02 59%
pollock 349.2 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 724.7 0.23 49%
wheat bran 1628.7 2.16 38%
amaranth leaves 456.8 0.21 86%
portabella mushrooms 488.5 0.29 55%
turnip greens 473.3 0.29 44%
pumpkin 311.1 0.20 76%
asparagus 299.8 0.22 50%
chinese cabbage 240.4 0.12 54%
snap beans 242.8 0.15 58%
winter squash 355.0 0.40 69%
kale 264.0 0.28 60%
shiitake mushroom 317.9 0.39 58%
red peppers 274.9 0.31 40%
escarole 199.7 0.19 24%
artichokes 344.2 0.47 49%
banana pepper 223.7 0.27 36%
collards 258.8 0.33 37%
zucchini 166.7 0.17 40%
butternut squash 322.0 0.45 75%
celery 162.6 0.18 50%
mung beans 151.8 0.19 74%
jalapeno peppers 190.4 0.27 37%
broccoli 227.2 0.35 50%
cauliflower 166.8 0.25 50%
summer squash 134.1 0.19 45%
carrots 248.0 0.41 64%
parsley 214.3 0.36 48%
watercress 68.3 0.11 65%
mustard greens 155.3 0.27 36%
okra 132.2 0.22 50%
brussel sprouts 237.4 0.42 50%
onions 171.4 0.32 65%
white mushroom 117.0 0.22 65%
chayote 120.9 0.24 41%
cucumber 51.3 0.12 40%
pickles 51.3 0.12 40%
chard 88.3 0.19 51%
radishes 68.2 0.16 43%
sauerkraut 85.5 0.19 39%
seaweed (laver) 168.5 0.35 80%
coconut water 76.5 0.19 66%
lettuce 55.0 0.15 50%
beet greens 93.9 0.22 35%
chicory greens 86.8 0.23 23%
radicchio 86.2 0.23 68%
endive 44.5 0.17 7%
alfalfa 61.8 0.23 19%
rhubarb 51.5 0.21 55%
turnips 50.5 0.21 51%
oat bran 1280.7 2.46 65%
cabbage 46.6 0.23 55%
eggplant 51.2 0.25 35%
red cabbage 63.0 0.29 55%
arugula 26.0 0.25 45%
coriander 14.0 0.23 30%
pinto beans 6.7 0.22 83%
blackberries 109.3 0.43 27%
peas 100.4 0.42 65%
spirulina 11.3 0.26 70%
cantaloupe 48.1 0.34 70%
turnips -16.6 0.22 61%
celeriac 84.0 0.42 72%
chives 9.6 0.30 48%
carambola 4.1 0.31 56%
beets 56.7 0.43 70%
seaweed (kelp) 33.7 0.43 77%
limes -36.9 0.30 70%
strawberries -41.9 0.32 49%
mulberries 14.7 0.43 74%
seaweed (wakame) 33.6 0.45 79%
soybeans (sprouted) 226.0 0.81 49%
boysenberries 35.0 0.50 54%
apricots -16.9 0.48 71%

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 April 18 2019 while her least nutrient-dense day is April 12 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)
Espresso, without Flavored Syrup 5
Cream, Fluid, Heavy Whipping 153
Macadamia Nuts, Roasted, Salted 286
ATP Science, Alpha Prime+ 5
Tea, Brewed, Unsweetened 6
Duck, domesticated, meat and skin, cooked, roasted 1287
Farmers Union, Greek Style All Natural Yoghurt 189
Simon Coll Xocolaters, 99% Cacao 187
Macadamia Nuts, Roasted, Salted 143

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