Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Gretchen 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 and being paleo.

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 Gretchen’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
13.1
Zinc : Copper
14.7
Potassium : Sodium
1.3
Calcium : Magnesium
1.7
Iron : Copper
10.2
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Gretchen’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: fatigue, hypothyroidism.

nutrient % DRI prioritize
Vitamin D 23%
Omega-3 31%
Iron 49%
Vitamin E 50%
Calcium 55%
Manganese 57%
Sodium 64%
Folate 67%
Thiamin (B1) 69%
Magnesium 86%
Phosphorus 86%
Vitamin B6 87%
Potassium 88%
Cystine 212%
Vitamin B-12 213%
Pantothenic acid (B5) 135%
Niacin (B3) 96%
Riboflavin (B2) 229%
Vitamin C 188%
Vitamin A 272%
Selenium 146%
Copper 109%
Zinc 198%

optimal foods for you

The foods listed below will provide Gretchen 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 2349.0 1.68 48%
veal liver 2340.4 1.92 55%
beef liver 2231.0 1.75 60%
pork liver 1920.9 1.65 59%
lamb kidney 1373.4 1.12 52%
turkey liver 1351.7 1.89 47%
beef kidney 1151.8 1.57 52%
pork chops 1227.4 1.74 54%
chicken liver 1128.2 1.72 50%
egg white 257.9 0.52 74%
lamb (lean) 650.2 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3760.4 1.43 47%
salmon 1778.5 1.56 52%
mussel 1143.5 0.86 63%
crab 1117.3 0.83 71%
lobster 1116.6 0.89 71%
halibut 1216.5 1.11 66%
rockfish 919.6 1.09 66%
mollusks conch 1048.0 1.30 54%
octopus 1062.0 1.64 71%
crayfish 555.2 0.82 67%
clam 880.7 1.42 73%
flounder 510.7 0.86 57%
tuna 893.9 1.84 52%
oysters 397.8 1.02 59%
pollock 450.5 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 780.3 0.23 49%
amaranth leaves 495.8 0.21 86%
turnip greens 501.2 0.29 44%
portabella mushrooms 497.6 0.29 55%
chinese cabbage 284.0 0.12 54%
asparagus 341.5 0.22 50%
pumpkin 312.6 0.20 76%
red peppers 356.1 0.31 40%
snap beans 247.5 0.15 58%
banana pepper 304.6 0.27 36%
kale 307.7 0.28 60%
zucchini 239.1 0.17 40%
winter squash 375.1 0.40 69%
escarole 212.1 0.19 24%
shiitake mushroom 328.2 0.39 58%
summer squash 195.8 0.19 45%
butternut squash 354.9 0.45 75%
cauliflower 219.4 0.25 50%
collards 266.9 0.33 37%
artichokes 346.5 0.47 49%
celery 162.5 0.18 50%
mung beans 172.5 0.19 74%
parsley 266.8 0.36 48%
brussel sprouts 309.1 0.42 50%
broccoli 265.6 0.35 50%
jalapeno peppers 195.8 0.27 37%
okra 172.3 0.22 50%
mustard greens 193.2 0.27 36%
watercress 86.6 0.11 65%
carrots 247.1 0.41 64%
pickles 68.9 0.12 40%
cucumber 68.9 0.12 40%
onions 183.8 0.32 65%
white mushroom 124.6 0.22 65%
seaweed (laver) 199.0 0.35 80%
chard 98.1 0.19 51%
radishes 71.9 0.16 43%
sauerkraut 91.5 0.19 39%
beet greens 110.3 0.22 35%
lettuce 64.3 0.15 50%
chayote 117.7 0.24 41%
coconut water 74.9 0.19 66%
chicory greens 93.3 0.23 23%
radicchio 83.8 0.23 68%
endive 49.7 0.17 7%
edamame 678.4 1.21 41%
cabbage 74.9 0.23 55%
alfalfa 69.4 0.23 19%
turnips 51.6 0.21 51%
rhubarb 48.8 0.21 55%
peas 167.8 0.42 65%
eggplant 49.6 0.25 35%
red cabbage 74.4 0.29 55%
arugula 27.1 0.25 45%
coriander 15.1 0.23 30%
cantaloupe 74.9 0.34 70%
pinto beans 7.4 0.22 83%
spirulina 12.5 0.26 70%
turnips -12.9 0.22 61%
blackberries 96.7 0.43 27%
chives 11.3 0.30 48%
carambola 13.3 0.31 56%
celeriac 73.7 0.42 72%
strawberries 3.9 0.32 49%
limes -26.7 0.30 70%
beets 42.9 0.43 70%
seaweed (kelp) 32.7 0.43 77%
mulberries 23.2 0.43 74%
seaweed (wakame) 44.4 0.45 79%
soybeans (sprouted) 257.4 0.81 49%
grapefruit -73.6 0.30 83%
boysenberries 16.5 0.50 54%
apricots -23.5 0.48 71%
watermelon -135.0 0.30 60%

macronutrients

The macronutrient split of Gretchen’s diet is shown in the chart below.

macro targets

While Gretchen’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) 90 210
fat (g) 25 105
carbs (g) 0 70
energy (calories) 1600

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 Gretchen’s food log based on the harder to find 50% of the essential nutrients. Gretchen’s most nutrient dense day is November 14 2019 while her least nutrient-dense day is November 09 2019.

best and worst days

Gretchen’s food diary for the best and worst days are shown below for comparison. Gretchen 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