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
2.3
Zinc : Copper
10.6
Potassium : Sodium
0.8
Calcium : Magnesium
1.3
Iron : Copper
17.3
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 91%
Calcium 99%
Manganese 101%
Thiamin (B1) 107%
Phosphorus 108%
Niacin (B3) 110%
Potassium 112%
Copper 118%
Sodium 131%
Panto Acid (B5) 138%
Zinc 154%
Vitamin B6 167%
Vitamin E 173%

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
beef brains -18.3 1.51 22%
headcheese -120.0 1.57 20%
liver sausage -86.4 3.31 13%
lamb brains -25.2 1.54 27%
cream cheese -123.7 3.50 11%
ham 23.8 1.49 29%
liverwurst -68.2 3.26 16%
liver pate -137.0 3.19 16%
feta cheese -74.6 2.64 22%
lamb liver 655.9 1.68 48%
goat cheese -152.2 2.64 21%
camembert -94.9 3.00 21%
turkey -32.2 2.21 28%
pork sausage -83.5 3.25 20%
frankfurter -290.6 2.90 17%
greek yogurt -1.6 0.97 37%
brie -115.9 3.34 19%
knackwurst -321.8 3.07 16%
pork loin 333.2 1.93 41%
roast ham 283.6 1.78 41%
salami -105.1 3.78 18%
sweetbread -504.2 3.18 12%
bratwurst -294.1 3.33 16%
beef sausage -247.0 3.32 18%
meatballs -344.4 2.86 19%
pork chops 686.8 1.74 54%
blue cheese -111.0 3.53 21%
pork ribs 231.0 2.16 39%
whole egg -311.8 1.43 30%
sour cream (light) -470.3 1.36 26%
sandwich spread, pork -90.1 2.35 30%
lamb kidney 432.2 1.12 52%
beef tripe -166.5 0.94 38%
Poultry salad sandwich spread -73.3 2.00 33%
ground beef, 80/20 -0.8 2.70 31%
pork stomach, cooked -233.2 1.57 32%
muenster cheese -155.0 3.68 21%
monterey cheese -149.9 3.73 21%
roast pork 172.4 1.99 41%
scrapple, pork -50.2 2.13 34%
pork ribs -332.6 3.61 18%
bologna -708.1 3.10 11%
egg yolk -519.2 2.75 18%
ricotta -473.9 1.74 27%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -42.3 3.05 14%
fish roe 629.6 1.43 47%
herring -13.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 24.6 0.17 7%
olives -3.3 1.45 3%
avocado 56.8 1.60 8%
sunflower seeds 1239.1 5.46 15%
alfalfa 19.4 0.23 19%
escarole 111.6 0.19 24%
chicory greens 43.6 0.23 23%
blackberries 72.4 0.43 27%
coriander 6.8 0.23 30%
banana pepper 197.6 0.27 36%
raspberries 28.4 0.52 30%
wheat bran 713.4 2.16 38%
eggplant 60.5 0.25 35%
corn bran -311.3 2.24 12%
beet greens 49.7 0.22 35%
jalapeno peppers 135.1 0.27 37%
collards 127.0 0.33 37%
mustard greens 90.6 0.27 36%
red peppers 204.6 0.31 40%
sauerkraut 54.6 0.19 39%
pickles 68.1 0.12 40%
cucumber 68.1 0.12 40%
zucchini 102.4 0.17 40%
chayote 85.6 0.24 41%
turnip greens 193.9 0.29 44%
spinach 331.3 0.23 49%
tofu -69.8 0.83 34%
radishes 34.5 0.16 43%
almonds 425.1 6.07 15%
summer squash 92.2 0.19 45%
arugula 10.6 0.25 45%
asparagus 158.3 0.22 50%
brussel sprouts 194.3 0.42 50%
almond butter 320.6 6.14 16%
coconut meat -559.4 3.54 10%
parsley 94.6 0.36 48%
celery 106.5 0.18 50%
edamame 21.1 1.21 41%
cauliflower 122.8 0.25 50%
artichokes 137.7 0.47 49%
okra 94.6 0.22 50%
broccoli 140.7 0.35 50%
lettuce 29.4 0.15 50%
hazelnuts 57.3 6.29 10%
portabella mushrooms 250.0 0.29 55%
strawberries 27.1 0.32 49%
chives 3.5 0.30 48%
turnips 63.5 0.21 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 November 14 2019 while her least nutrient-dense day is November 07 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)

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