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
5.3
Zinc : Copper
12.2
Potassium : Sodium
1.4
Calcium : Magnesium
2.7
Iron : Copper
9.2
Calcium : Phosphorus
0.6

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 28%
Manganese 41%
Thiamin (B1) 51%
Iron 54%
Vitamin E 56%
Sodium 58%
Calcium 63%
Magnesium 64%
Omega-3 67%
Folate 69%
Phosphorus 83%
Potassium 87%
Vitamin B6 103%
Cystine 209%
Vitamin B-12 238%
Pantothenic acid (B5) 146%
Niacin (B3) 110%
Riboflavin (B2) 237%
Vitamin C 216%
Vitamin A 213%
Selenium 160%
Copper 133%
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 2452.9 1.68 48%
beef liver 2347.8 1.75 60%
veal liver 2414.7 1.92 55%
pork liver 2190.7 1.65 59%
lamb kidney 1563.6 1.12 52%
beef kidney 1271.1 1.57 52%
chicken liver 1273.8 1.72 50%
turkey liver 1332.9 1.89 47%
pork chops 1120.1 1.74 54%
egg white 197.4 0.52 74%
lamb heart 722.8 1.61 48%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3618.0 1.43 47%
mussel 1302.9 0.86 63%
salmon 1670.9 1.56 52%
crab 1081.8 0.83 71%
lobster 1062.2 0.89 71%
halibut 1132.1 1.11 66%
octopus 1298.3 1.64 71%
mollusks conch 1026.3 1.30 54%
rockfish 850.8 1.09 66%
crayfish 544.0 0.82 67%
clam 921.1 1.42 73%
flounder 461.4 0.86 57%
oysters 480.3 1.02 59%
pollock 427.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 868.2 0.23 49%
amaranth leaves 565.8 0.21 86%
turnip greens 600.6 0.29 44%
portabella mushrooms 496.8 0.29 55%
snap beans 370.8 0.15 58%
chinese cabbage 327.5 0.12 54%
asparagus 365.4 0.22 50%
pumpkin 342.2 0.20 76%
kale 335.7 0.28 60%
red peppers 355.4 0.31 40%
banana pepper 308.1 0.27 36%
zucchini 246.0 0.17 40%
winter squash 377.6 0.40 69%
escarole 230.7 0.19 24%
collards 316.1 0.33 37%
jalapeno peppers 266.2 0.27 37%
parsley 312.1 0.36 48%
summer squash 205.0 0.19 45%
artichokes 385.5 0.47 49%
shiitake mushroom 327.1 0.39 58%
mung beans 194.4 0.19 74%
cauliflower 222.3 0.25 50%
butternut squash 358.4 0.45 75%
celery 172.2 0.18 50%
mustard greens 222.3 0.27 36%
broccoli 271.1 0.35 50%
brussel sprouts 301.4 0.42 50%
okra 171.1 0.22 50%
onions 227.0 0.32 65%
watercress 87.4 0.11 65%
sauerkraut 137.6 0.19 39%
cucumber 74.7 0.12 40%
pickles 74.7 0.12 40%
chard 113.1 0.19 51%
seaweed (laver) 216.9 0.35 80%
white mushroom 127.7 0.22 65%
beet greens 125.4 0.22 35%
radishes 76.6 0.16 43%
lettuce 74.1 0.15 50%
carrots 233.1 0.41 64%
turnips 91.1 0.21 51%
coconut water 76.4 0.19 66%
chicory greens 99.2 0.23 23%
chayote 110.5 0.24 41%
peas 221.2 0.42 65%
endive 54.6 0.17 7%
radicchio 87.9 0.23 68%
alfalfa 79.3 0.23 19%
cabbage 69.9 0.23 55%
edamame 712.1 1.21 41%
rhubarb 45.0 0.21 55%
red cabbage 82.0 0.29 55%
eggplant 45.7 0.25 35%
arugula 32.1 0.25 45%
coriander 16.9 0.23 30%
pinto beans 8.2 0.22 83%
spirulina 14.5 0.26 70%
cantaloupe 58.6 0.34 70%
turnips -18.2 0.22 61%
mulberries 97.0 0.43 74%
blackberries 97.0 0.43 27%
chives 12.8 0.30 48%
celeriac 80.1 0.42 72%
strawberries 1.0 0.32 49%
carambola -4.5 0.31 56%
limes -20.3 0.30 70%
beets 48.7 0.43 70%
seaweed (kelp) 42.2 0.43 77%
seaweed (wakame) 51.9 0.45 79%
soybeans (sprouted) 264.5 0.81 49%
grapefruit -103.3 0.30 83%
boysenberries 23.1 0.50 54%
lemongrass 341.0 0.99 93%
apricots -27.9 0.48 71%
watermelon -148.0 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) 90 205
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 September 14 2019 while her least nutrient-dense day is September 20 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