Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Susana 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 with a low insulin load diet.

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 Susana’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
1.5
Zinc : Copper
3.0
Potassium : Sodium
1.1
Calcium : Magnesium
2.8
Iron : Copper
6.6
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Susana’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Iron 71%
Manganese 79%
Magnesium 83%
Calcium 86%
Zinc 90%
Phosphorus 91%
Thiamin (B1) 94%
Sodium 98%
Vitamin E 102%
Potassium 119%
Niacin (B3) 125%
Vitamin D 130%
Vitamin B6 137%

optimal foods for you

The foods listed below will provide Susana with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
headcheese -172.7 1.57 20%
beef brains -121.0 1.51 22%
liver sausage -138.2 3.31 13%
cream cheese -202.5 3.50 11%
ham 11.1 1.49 29%
liverwurst -133.7 3.26 16%
lamb brains -194.2 1.54 27%
liver pate -173.4 3.19 16%
feta cheese -115.6 2.64 22%
goat cheese -224.1 2.64 21%
frankfurter -432.4 2.90 17%
camembert -153.1 3.00 21%
turkey -61.1 2.21 28%
pork sausage -150.0 3.25 20%
greek yogurt -2.6 0.97 37%
brie -174.1 3.34 19%
knackwurst -543.1 3.07 16%
beef sausage -342.8 3.32 18%
sweetbread -789.6 3.18 12%
salami -206.3 3.78 18%
beef tripe -166.4 0.94 38%
pork stomach, cooked -268.7 1.57 32%
meatballs -554.5 2.86 19%
bratwurst -534.3 3.33 16%
blue cheese -182.8 3.53 21%
whole egg -521.1 1.43 30%
muenster cheese -214.1 3.68 21%
sandwich spread, pork -162.1 2.35 30%
monterey cheese -203.7 3.73 21%
ground beef, 80/20 -0.7 2.70 31%
Poultry salad sandwich spread -131.2 2.00 33%
roast ham 188.2 1.78 41%
ricotta -679.9 1.74 27%
lamb liver 575.2 1.68 48%
scrapple, pork -84.6 2.13 34%
colby -215.2 3.94 21%
sour cream (light) -884.9 1.36 26%
swiss cheese -185.4 3.93 22%
beef rib eye steak -125.3 2.48 33%
pork ribs -565.7 3.61 18%
sliced turkey pepperoni -11.4 2.43 35%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 20.9 3.05 14%
fish roe 993.7 1.43 47%
caviar 153.4 2.64 33%
salmon 668.3 1.56 52%
herring -24.8 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 32.7 0.17 7%
olives -7.7 1.45 3%
alfalfa 44.6 0.23 19%
escarole 130.6 0.19 24%
avocado -329.7 1.60 8%
chicory greens 50.4 0.23 23%
blackberries 96.3 0.43 27%
wheat bran 1313.5 2.16 38%
coriander 9.5 0.23 30%
corn bran -326.6 2.24 12%
raspberries 35.6 0.52 30%
banana pepper 218.0 0.27 36%
flax seed 678.1 5.34 12%
beet greens 77.6 0.22 35%
eggplant 59.7 0.25 35%
jalapeno peppers 210.0 0.27 37%
collards 216.8 0.33 37%
mustard greens 144.6 0.27 36%
sauerkraut 124.0 0.19 39%
zucchini 147.8 0.17 40%
red peppers 197.5 0.31 40%
pickles 73.0 0.12 40%
cucumber 73.0 0.12 40%
turnip greens 386.4 0.29 44%
tofu -26.4 0.83 34%
chayote 74.8 0.24 41%
spinach 533.2 0.23 49%
sunflower seeds 542.4 5.46 15%
pumpkin seeds 778.2 5.59 19%
radishes 52.2 0.16 43%
summer squash 146.9 0.19 45%
almonds 586.6 6.07 15%
natto 435.4 2.11 39%
edamame 195.1 1.21 41%
almond butter 572.6 6.14 16%
coconut meat -801.1 3.54 10%
arugula 19.3 0.25 45%
parsley 189.0 0.36 48%
artichokes 301.8 0.47 49%
asparagus 208.2 0.22 50%
coconut milk -1492.9 2.30 9%
celery 118.8 0.18 50%
brussel sprouts 185.5 0.42 50%
okra 127.2 0.22 50%
lettuce 46.7 0.15 50%
turnips 128.0 0.21 51%
cauliflower 111.2 0.25 50%
chives 6.8 0.30 48%
broccoli 149.3 0.35 50%
strawberries 30.9 0.32 49%

macronutrients

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

macro targets

While Susana’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) 55 150
fat (g) 15 75
carbs (g) 0 50
energy (calories) 1100

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 Susana’s food log based on the harder to find 50% of the essential nutrients. Susana’s most nutrient dense day is May 18 2019 while her least nutrient-dense day is May 20 2019.

best and worst days

Susana’s food diary for the best and worst days are shown below for comparison. Susana 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)
Chinese Cabbage, Pak-Choi, Raw 26
Eggs, Cooked 155
Mushrooms, Raw 44
Spinach, Raw 35
Parsley, Fresh 36
Asparagus, Cooked from Fresh 66
Sauerkraut 29
Salmon, Atlantic, Farmed, Cooked 258
Zucchini, Cooked from Fresh 23
Lettuce, Mixed Greens 26
Arugula, Raw 13
Sour Pickles 18

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