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
2.3
Zinc : Copper
7.0
Potassium : Sodium
0.4
Calcium : Magnesium
1.1
Iron : Copper
1.8
Calcium : Phosphorus
0.6

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
Iron 30%
Thiamin (B1) 34%
Potassium 36%
Manganese 41%
Calcium 50%
Phosphorus 75%
Vitamin A 77%
Sodium 81%
Panto Acid (B5) 82%
Niacin (B3) 104%
Folate 119%
Magnesium 119%
Riboflavin (B2) 119%
Cystine 303%
Vitamin B-12 268%
Vitamin B-6 290%
Vitamin E 328%
Selenium 263%
Copper 385%
Zinc 333%

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
beef liver 2373.3 1.75 60%
veal liver 2451.0 1.92 55%
pork liver 2188.3 1.65 59%
lamb liver 2199.8 1.68 48%
lamb kidney 1426.5 1.12 52%
chicken liver 1294.7 1.72 50%
beef kidney 1129.2 1.57 52%
turkey liver 1319.4 1.89 47%
pork chops 1208.9 1.74 54%
lamb (lean) 855.2 1.44 43%
egg white 249.6 0.52 74%
kefir (low fat) 1.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2240.7 1.43 47%
mussel 1074.7 0.86 63%
crab 988.2 0.83 71%
lobster 916.4 0.89 71%
mollusks conch 1012.3 1.30 54%
octopus 1199.5 1.64 71%
halibut 737.8 1.11 66%
crayfish 495.0 0.82 67%
clam 849.2 1.42 73%
oysters 406.6 1.02 59%
salmon 733.1 1.56 52%
rockfish 429.3 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 873.3 0.23 49%
wheat bran 1956.3 2.16 38%
turnip greens 593.7 0.29 44%
amaranth leaves 528.1 0.21 86%
oat bran 1955.4 2.46 65%
portabella mushrooms 500.8 0.29 55%
snap beans 388.7 0.15 58%
pumpkin 355.7 0.20 76%
asparagus 369.1 0.22 50%
chinese cabbage 300.5 0.12 54%
winter squash 390.1 0.40 69%
kale 309.0 0.28 60%
escarole 236.7 0.19 24%
collards 317.1 0.33 37%
jalapeno peppers 271.8 0.27 37%
artichokes 404.3 0.47 49%
banana pepper 255.5 0.27 36%
red peppers 289.1 0.31 40%
shiitake mushroom 329.6 0.39 58%
zucchini 190.6 0.17 40%
butternut squash 363.9 0.45 75%
mung beans 193.8 0.19 74%
celery 177.0 0.18 50%
parsley 274.2 0.36 48%
summer squash 162.9 0.19 45%
mustard greens 198.1 0.27 36%
cauliflower 183.1 0.25 50%
onions 226.7 0.32 65%
okra 168.8 0.22 50%
broccoli 243.6 0.35 50%
watercress 79.3 0.11 65%
sauerkraut 134.0 0.19 39%
brussel sprouts 274.6 0.42 50%
pickles 80.4 0.12 40%
cucumber 80.4 0.12 40%
carrots 249.7 0.41 64%
chard 107.2 0.19 51%
white mushroom 129.1 0.22 65%
beet greens 120.8 0.22 35%
lettuce 74.0 0.15 50%
radishes 72.1 0.16 43%
seaweed (laver) 196.1 0.35 80%
turnips 100.2 0.21 51%
coconut water 88.8 0.19 66%
chayote 117.0 0.24 41%
chicory greens 97.1 0.23 23%
radicchio 89.6 0.23 68%
endive 55.1 0.17 7%
alfalfa 80.8 0.23 19%
peas 196.4 0.42 65%
rhubarb 48.7 0.21 55%
cabbage 55.1 0.23 55%
eggplant 52.9 0.25 35%
red cabbage 85.5 0.29 55%
arugula 32.1 0.25 45%
coriander 16.5 0.23 30%
pinto beans 8.1 0.22 83%
spirulina 15.1 0.26 70%
turnips -17.1 0.22 61%
blackberries 100.6 0.43 27%
celeriac 99.6 0.42 72%
cantaloupe 39.1 0.34 70%
chives 11.8 0.30 48%
mulberries 83.7 0.43 74%
beets 60.6 0.43 70%
soybeans (sprouted) 298.5 0.81 49%
limes -28.8 0.30 70%
carambola -20.2 0.31 56%
seaweed (kelp) 43.8 0.43 77%
strawberries -47.0 0.32 49%
seaweed (wakame) 42.1 0.45 79%
lemongrass 373.2 0.99 93%
boysenberries 46.7 0.50 54%
edamame 465.8 1.21 41%
apricots -22.9 0.48 71%
watermelon -136.0 0.30 60%

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 October 15 2019 while her least nutrient-dense day is October 14 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