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
3.5
Zinc : Copper
7.5
Potassium : Sodium
0.5
Calcium : Magnesium
2.4
Iron : Copper
1.9
Calcium : Phosphorus
0.9

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 34%
Potassium 57%
Manganese 69%
Vitamin K1 95%
Sodium 117%
Phosphorus 118%
Calcium 120%
Vitamin E 136%
Magnesium 138%
Folate 139%
Vitamin A 190%
Omega-3 231%
Valine 255%
Cystine 368%
Niacin (B3) 443%
Vitamin D 370%
Selenium 295%
Copper 413%
Zinc 380%

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 1633.9 1.65 59%
beef liver 1696.2 1.75 60%
veal liver 1733.1 1.92 55%
lamb (lean) 1340.8 1.44 43%
lamb liver 1279.6 1.68 48%
lamb kidney 876.7 1.12 52%
egg white 405.0 0.52 74%
pork chops 1083.5 1.74 54%
chicken liver 902.7 1.72 50%
kefir (low fat) 1.0 0.41 64%
lean pastrami 278.3 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2634.7 1.43 47%
halibut 1261.1 1.11 66%
crab 1075.7 0.83 71%
lobster 1059.5 0.89 71%
salmon 1318.0 1.56 52%
mussel 824.5 0.86 63%
rockfish 895.8 1.09 66%
mollusks conch 966.8 1.30 54%
crayfish 588.7 0.82 67%
octopus 1086.4 1.64 71%
clam 902.9 1.42 73%
flounder 490.8 0.86 57%
orange roughy 397.1 1.05 70%
oysters 346.9 1.02 59%
pollock 395.2 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 820.3 0.23 49%
turnip greens 735.4 0.29 44%
amaranth leaves 487.6 0.21 86%
wheat bran 1634.2 2.16 38%
snap beans 363.5 0.15 58%
portabella mushrooms 399.9 0.29 55%
chinese cabbage 267.7 0.12 54%
asparagus 324.8 0.22 50%
kale 353.5 0.28 60%
collards 376.2 0.33 37%
pumpkin 252.5 0.20 76%
escarole 211.7 0.19 24%
artichokes 381.0 0.47 49%
parsley 297.4 0.36 48%
onions 268.0 0.32 65%
mung beans 160.4 0.19 74%
mustard greens 197.0 0.27 36%
brussel sprouts 288.4 0.42 50%
jalapeno peppers 189.7 0.27 37%
celery 134.2 0.18 50%
broccoli 233.8 0.35 50%
zucchini 117.1 0.17 40%
winter squash 257.8 0.40 69%
banana pepper 169.0 0.27 36%
watercress 66.7 0.11 65%
chard 113.3 0.19 51%
summer squash 107.9 0.19 45%
sauerkraut 104.8 0.19 39%
okra 118.5 0.22 50%
red peppers 171.8 0.31 40%
lettuce 69.2 0.15 50%
cauliflower 121.5 0.25 50%
beet greens 103.9 0.22 35%
radicchio 102.8 0.23 68%
butternut squash 240.8 0.45 75%
seaweed (laver) 175.5 0.35 80%
white mushroom 97.9 0.22 65%
radishes 49.1 0.16 43%
pickles 25.7 0.12 40%
cucumber 25.7 0.12 40%
chicory greens 86.9 0.23 23%
oat bran 1450.9 2.46 65%
shiitake mushroom 182.9 0.39 58%
endive 48.1 0.17 7%
carrots 187.6 0.41 64%
rhubarb 68.1 0.21 55%
turnips 66.0 0.21 51%
coconut water 54.1 0.19 66%
alfalfa 66.5 0.23 19%
cabbage 55.2 0.23 55%
chayote 51.0 0.24 41%
peas 150.3 0.42 65%
arugula 32.9 0.25 45%
blackberries 136.5 0.43 27%
coriander 15.0 0.23 30%
eggplant 25.1 0.25 35%
pinto beans 5.8 0.22 83%
red cabbage 48.2 0.29 55%
spirulina 11.8 0.26 70%
mulberries 93.9 0.43 74%
celeriac 88.8 0.42 72%
chives 12.2 0.30 48%
lemongrass 427.8 0.99 93%
turnips -57.7 0.22 61%
soybeans (sprouted) 294.7 0.81 49%
cantaloupe -3.8 0.34 70%
limes -26.9 0.30 70%
beets 40.5 0.43 70%
seaweed (kelp) 39.3 0.43 77%
boysenberries 62.8 0.50 54%
carambola -47.2 0.31 56%
seaweed (wakame) 36.6 0.45 79%
strawberries -84.9 0.32 49%
raspberries 17.2 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 August 20 2019 while her least nutrient-dense day is August 16 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