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
7.1
Zinc : Copper
20.5
Potassium : Sodium
1.4
Calcium : Magnesium
1.6
Iron : Copper
20.1
Calcium : Phosphorus
0.4

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 K1 20%
Folate 26%
Calcium 28%
Manganese 29%
Vitamin D 29%
Vitamin E 41%
Sodium 45%
Vitamin C 47%
Magnesium 49%
Omega-3 54%
Thiamin (B1) 58%
Iron 62%
Phosphorus 68%
Cystine 175%
Vitamin B-12 225%
Vitamin B-6 93%
Pantothenic acid (B5) 107%
Niacin (B3) 118%
Riboflavin (B2) 166%
Vitamin A 123%
Selenium 129%
Copper 70%
Zinc 177%

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 2370.9 1.68 48%
veal liver 2341.6 1.92 55%
beef liver 2222.4 1.75 60%
pork liver 1970.4 1.65 59%
lamb kidney 1369.9 1.12 52%
beef kidney 1200.4 1.57 52%
turkey liver 1375.4 1.89 47%
pork chops 1182.7 1.74 54%
chicken liver 1126.3 1.72 50%
turkey 1124.3 1.89 50%
egg white 214.1 0.52 74%
lamb (lean) 628.2 1.44 43%
lamb heart 672.5 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3778.1 1.43 47%
salmon 1709.8 1.56 52%
crab 1078.2 0.83 71%
lobster 1088.9 0.89 71%
mussel 1077.6 0.86 63%
halibut 1081.7 1.11 66%
mollusks conch 1068.1 1.30 54%
rockfish 814.3 1.09 66%
octopus 987.3 1.64 71%
crayfish 521.9 0.82 67%
flounder 495.2 0.86 57%
clam 725.5 1.42 73%
tuna 915.0 1.84 52%
oysters 402.2 1.02 59%
pollock 414.5 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 780.3 0.23 49%
turnip greens 528.2 0.29 44%
amaranth leaves 425.9 0.21 86%
portabella mushrooms 415.3 0.29 55%
chinese cabbage 264.9 0.12 54%
asparagus 317.4 0.22 50%
collards 367.6 0.33 37%
kale 324.3 0.28 60%
snap beans 224.2 0.15 58%
red peppers 305.1 0.31 40%
brussel sprouts 354.7 0.42 50%
escarole 212.1 0.19 24%
banana pepper 244.5 0.27 36%
pumpkin 203.5 0.20 76%
zucchini 193.3 0.17 40%
parsley 266.8 0.36 48%
broccoli 266.5 0.35 50%
mung beans 161.1 0.19 74%
mustard greens 193.2 0.27 36%
shiitake mushroom 258.6 0.39 58%
okra 165.7 0.22 50%
summer squash 143.2 0.19 45%
celery 130.8 0.18 50%
winter squash 258.3 0.40 69%
cauliflower 167.3 0.25 50%
watercress 86.6 0.11 65%
onions 193.9 0.32 65%
jalapeno peppers 152.2 0.27 37%
butternut squash 246.9 0.45 75%
chard 98.1 0.19 51%
beet greens 110.3 0.22 35%
seaweed (laver) 174.1 0.35 80%
white mushroom 104.7 0.22 65%
lettuce 64.3 0.15 50%
pickles 40.2 0.12 40%
cucumber 40.2 0.12 40%
artichokes 235.3 0.47 49%
chicory greens 93.3 0.23 23%
radicchio 83.8 0.23 68%
cabbage 80.3 0.23 55%
endive 49.7 0.17 7%
radishes 37.6 0.16 43%
carrots 173.9 0.41 64%
sauerkraut 54.1 0.19 39%
alfalfa 70.7 0.23 19%
chayote 70.2 0.24 41%
edamame 603.8 1.21 41%
peas 147.5 0.42 65%
rhubarb 11.8 0.21 55%
coconut water -1.7 0.19 66%
arugula 26.6 0.25 45%
coriander 15.1 0.23 30%
red cabbage 47.5 0.29 55%
pinto beans 6.8 0.22 83%
turnips -3.9 0.21 51%
eggplant 13.2 0.25 35%
spirulina 11.7 0.26 70%
chives 11.3 0.30 48%
blackberries 78.2 0.43 27%
turnips -49.2 0.22 61%
carambola -12.4 0.31 56%
cantaloupe -4.7 0.34 70%
seaweed (kelp) 35.6 0.43 77%
limes -38.8 0.30 70%
seaweed (wakame) 45.6 0.45 79%
strawberries -34.4 0.32 49%
soybeans (sprouted) 227.9 0.81 49%
celeriac 7.7 0.42 72%
beets -9.0 0.43 70%
mulberries -18.6 0.43 74%
boysenberries 4.1 0.50 54%
grapefruit -110.7 0.30 83%

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) 90 215
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 January 21 2020 while her least nutrient-dense day is January 14 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