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).

supplements

The supplements listed below will provide Susana with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
2.9
Zinc : Copper
12.3
Potassium : Sodium
1.0
Calcium : Magnesium
2.4
Iron : Copper
17.1
Calcium : Phosphorus
0.4

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
Calcium 39%
Magnesium 45%
Sodium 47%
Potassium 51%
Vitamin D 56%
Iron 57%
Phosphorus 74%
Copper 75%
Zinc 113%
Folate 115%
Niacin (B3) 119%
Vitamin E 127%
Omega-3 168%

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
sweetbread 140.7 3.18 12%
beef brains -76.8 1.51 22%
headcheese -143.1 1.57 20%
cream cheese -139.1 3.50 11%
lamb brains -61.6 1.54 27%
ham -17.3 1.49 29%
liver pate -121.6 3.19 16%
liver sausage -258.4 3.31 13%
liverwurst -138.0 3.26 16%
feta cheese -99.2 2.64 22%
goat cheese -134.3 2.64 21%
camembert -105.1 3.00 21%
frankfurter -310.2 2.90 17%
turkey -54.1 2.21 28%
greek yogurt -1.9 0.97 37%
pork sausage -121.0 3.25 20%
brie -122.9 3.34 19%
beef sausage -292.5 3.32 18%
knackwurst -455.3 3.07 16%
beef tripe -148.6 0.94 38%
blue cheese -128.2 3.53 21%
whole egg -337.1 1.43 30%
salami -188.1 3.78 18%
meatballs -400.9 2.86 19%
pork stomach, cooked -216.2 1.57 32%
ground beef, 80/20 -1.5 2.70 31%
Poultry salad sandwich spread -86.2 2.00 33%
muenster cheese -156.1 3.68 21%
sandwich spread, pork -119.5 2.35 30%
monterey cheese -150.9 3.73 21%
lamb liver 392.2 1.68 48%
scrapple, pork -66.8 2.13 34%
sour cream (light) -597.1 1.36 26%
ricotta -488.5 1.74 27%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1230.7 1.43 47%
mackerel 55.6 3.05 14%
mollusks conch 782.7 1.30 54%
salmon 640.3 1.56 52%
caviar 79.1 2.64 33%
trout 281.8 1.68 45%
sardine 44.3 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2277.7 6.14 16%
endive 27.2 0.17 7%
sunflower seeds 1577.6 5.46 15%
olives -3.4 1.45 3%
avocado 95.6 1.60 8%
almonds 1554.8 6.07 15%
alfalfa 40.7 0.23 19%
escarole 126.4 0.19 24%
chicory greens 58.4 0.23 23%
blackberries 152.4 0.43 27%
coriander 9.3 0.23 30%
pumpkin seeds 975.7 5.59 19%
raspberries 62.7 0.52 30%
corn bran -229.8 2.24 12%
banana pepper 183.3 0.27 36%
eggplant 77.8 0.25 35%
wheat bran 719.7 2.16 38%
edamame 564.9 1.21 41%
beet greens 60.2 0.22 35%
collards 155.9 0.33 37%
jalapeno peppers 145.8 0.27 37%
mustard greens 113.4 0.27 36%
sauerkraut 105.2 0.19 39%
turnip greens 351.2 0.29 44%
red peppers 195.4 0.31 40%
flax seed 351.1 5.34 12%
zucchini 128.9 0.17 40%
pickles 57.0 0.12 40%
cucumber 57.0 0.12 40%
chayote 106.0 0.24 41%
spinach 411.3 0.23 49%
tofu -42.4 0.83 34%
radishes 70.1 0.16 43%
artichokes 400.7 0.47 49%
summer squash 141.5 0.19 45%
parsley 173.7 0.36 48%
coconut meat -527.0 3.54 10%
brussel sprouts 245.3 0.42 50%
asparagus 195.5 0.22 50%
arugula 18.5 0.25 45%
coconut milk -930.2 2.30 9%
celery 148.4 0.18 50%
soybeans (sprouted) 261.6 0.81 49%
broccoli 175.8 0.35 50%
cauliflower 132.1 0.25 50%
okra 112.1 0.22 50%
strawberries 74.1 0.32 49%
hazelnuts 83.2 6.29 10%
lettuce 35.2 0.15 50%
turnips 91.4 0.21 51%
natto 126.2 2.11 39%
brazil nuts 83.9 6.59 9%
chives 6.6 0.30 48%
portabella mushrooms 262.8 0.29 55%
lupin seeds 995.2 3.71 51%

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 January 23 2020 while her least nutrient-dense day is January 10 2020.

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)

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