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
1.2
Zinc : Copper
17.4
Potassium : Sodium
1.5
Calcium : Magnesium
1.5
Iron : Copper
14.9
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
Calcium 54%
Vitamin E 56%
Vitamin D 60%
Folate 61%
Thiamin (B1) 74%
Iron 90%
Vitamin C 97%
Sodium 110%
Copper 120%
Potassium 120%
Manganese 123%
Phosphorus 144%
Magnesium 147%
Cystine 474%
Vitamin B12 408%
Vitamin B6 203%
Vitamin B5 (Pantothenic acid) 157%
Vitamin B3 (Niacin) 202%
Vitamin B2 (Riboflavin) 231%
Vitamin A 310%
Selenium 264%
Zinc 235%

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
beef liver 2253.0 1.75 60%
veal liver 2359.2 1.92 55%
lamb liver 2063.1 1.68 48%
pork liver 1917.0 1.65 59%
lamb kidney 1219.3 1.12 52%
pork chops 1292.5 1.74 54%
turkey liver 1335.3 1.89 47%
chicken liver 1141.1 1.72 50%
beef kidney 999.5 1.57 52%
egg white 283.4 0.52 74%
lamb (lean) 787.7 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3065.5 1.43 47%
crab 1002.8 0.83 71%
lobster 943.9 0.89 71%
mussel 895.9 0.86 63%
halibut 1030.5 1.11 66%
salmon 1294.8 1.56 52%
mollusks conch 998.3 1.30 54%
crayfish 491.7 0.82 67%
rockfish 647.1 1.09 66%
octopus 938.0 1.64 71%
clam 761.5 1.42 73%
flounder 301.7 0.86 57%
oysters 315.2 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 789.9 0.23 49%
amaranth leaves 503.5 0.21 86%
turnip greens 512.1 0.29 44%
portabella mushrooms 506.0 0.29 55%
chinese cabbage 288.7 0.12 54%
asparagus 346.3 0.22 50%
pumpkin 323.7 0.20 76%
red peppers 364.7 0.31 40%
snap beans 262.0 0.15 58%
banana pepper 311.4 0.27 36%
winter squash 393.0 0.40 69%
kale 316.1 0.28 60%
shiitake mushroom 336.8 0.39 58%
escarole 216.3 0.19 24%
zucchini 197.0 0.17 40%
butternut squash 369.5 0.45 75%
collards 280.1 0.33 37%
artichokes 362.7 0.47 49%
brussel sprouts 323.7 0.42 50%
cauliflower 215.8 0.25 50%
celery 168.2 0.18 50%
mung beans 178.4 0.19 74%
parsley 271.8 0.36 48%
broccoli 271.6 0.35 50%
summer squash 168.0 0.19 45%
jalapeno peppers 203.5 0.27 37%
okra 176.2 0.22 50%
mustard greens 196.6 0.27 36%
watercress 87.7 0.11 65%
carrots 257.9 0.41 64%
pickles 73.1 0.12 40%
cucumber 73.1 0.12 40%
onions 191.1 0.32 65%
white mushroom 126.6 0.22 65%
chard 99.8 0.19 51%
radishes 75.5 0.16 43%
sauerkraut 96.5 0.19 39%
chayote 125.2 0.24 41%
beet greens 111.9 0.22 35%
seaweed (laver) 185.8 0.35 80%
lettuce 65.5 0.15 50%
coconut water 82.7 0.19 66%
chicory greens 94.6 0.23 23%
radicchio 85.9 0.23 68%
endive 50.5 0.17 7%
cabbage 78.8 0.23 55%
alfalfa 71.4 0.23 19%
turnips 58.2 0.21 51%
rhubarb 54.1 0.21 55%
peas 175.9 0.42 65%
eggplant 53.7 0.25 35%
red cabbage 79.2 0.29 55%
cantaloupe 85.7 0.34 70%
arugula 27.8 0.25 45%
coriander 15.3 0.23 30%
pinto beans 7.7 0.22 83%
turnips -6.1 0.22 61%
spirulina 12.8 0.26 70%
blackberries 108.6 0.43 27%
celeriac 88.0 0.42 72%
chives 11.5 0.30 48%
carambola 21.5 0.31 56%
strawberries 14.5 0.32 49%
limes -20.7 0.30 70%
beets 50.1 0.43 70%
soybeans (sprouted) 277.5 0.81 49%
mulberries 37.0 0.43 74%
seaweed (kelp) 33.5 0.43 77%
grapefruit -58.1 0.30 83%
seaweed (wakame) 33.7 0.45 79%
boysenberries 29.5 0.50 54%
watermelon -123.8 0.30 60%
gooseberries -40.1 0.44 52%
apricots -19.8 0.48 71%
grapefruit -108.6 0.33 85%
raspberries 7.0 0.52 30%

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) 90 170
fat (g) 20 105
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 June 26 2020 while her least nutrient-dense day is July 06 2020.

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