Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Cindy 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.

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 Cindy’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Cindy 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
2.0
Zinc : Copper
6.5
Potassium : Sodium
1.7
Calcium : Magnesium
1.7
Iron : Copper
5.9
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 53%
Iron 63%
Vitamin D 65%
Vitamin E 76%
Manganese 87%
Phosphorus 97%
Potassium 99%
Calcium 100%
Folate 102%
Niacin (B3) 106%
Panto Acid (B5) 128%
Thiamin (B1) 147%
Vitamin B6 148%

optimal foods for you

The foods listed below will provide Cindy 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
beef liver 859.4 1.75 60%
lamb kidney 617.2 1.12 52%
lamb liver 744.7 1.68 48%
pork liver 670.2 1.65 59%
veal liver 739.5 1.92 55%
chicken liver 565.8 1.72 50%
pork chops 481.0 1.74 54%
kefir (low fat) 1.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1280.3 1.43 47%
salmon 717.4 1.56 52%
halibut 439.9 1.11 66%
mussel 343.0 0.86 63%
mollusks conch 300.7 1.30 54%
crab 136.7 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 502.5 0.23 49%
wheat bran 929.6 2.16 38%
turnip greens 346.6 0.29 44%
snap beans 287.6 0.15 58%
amaranth leaves 269.7 0.21 86%
pumpkin 257.6 0.20 76%
brussel sprouts 313.2 0.42 50%
portabella mushrooms 273.4 0.29 55%
winter squash 297.3 0.40 69%
chinese cabbage 195.9 0.12 54%
red peppers 252.7 0.31 40%
asparagus 223.1 0.22 50%
butternut squash 283.6 0.45 75%
banana pepper 225.1 0.27 36%
jalapeno peppers 210.1 0.27 37%
shiitake mushroom 245.1 0.39 58%
artichokes 264.6 0.47 49%
escarole 166.9 0.19 24%
celery 159.1 0.18 50%
cauliflower 178.5 0.25 50%
broccoli 198.3 0.35 50%
kale 172.3 0.28 60%
onions 180.8 0.32 65%
zucchini 135.1 0.17 40%
collards 181.8 0.33 37%
parsley 182.7 0.36 48%
mung beans 124.6 0.19 74%
sauerkraut 123.2 0.19 39%
summer squash 118.6 0.19 45%
okra 127.5 0.22 50%
peas 184.9 0.42 65%
pickles 79.6 0.12 40%
cucumber 79.6 0.12 40%
garbanzo beans 1173.1 3.78 69%
edamame 406.3 1.21 41%
mustard greens 120.5 0.27 36%
jerusalem-artichokes 256.2 0.73 87%
turnips 102.2 0.21 51%
chayote 92.0 0.24 41%
watercress 48.0 0.11 65%
lemongrass 310.7 0.99 93%
radishes 60.6 0.16 43%
lentils 359.7 1.16 64%
white mushroom 75.1 0.22 65%
seaweed (laver) 111.5 0.35 80%
lettuce 50.0 0.15 50%
chard 59.3 0.19 51%
beet greens 67.2 0.22 35%
carrots 118.7 0.41 64%
red cabbage 85.9 0.29 55%
cabbage 63.7 0.23 55%
radicchio 62.7 0.23 68%
eggplant 66.9 0.25 35%
chicory greens 60.7 0.23 23%
celeriac 113.7 0.42 72%
mulberries 112.1 0.43 74%
endive 36.1 0.17 7%
coconut water 40.9 0.19 66%
rhubarb 46.0 0.21 55%
alfalfa 41.0 0.23 19%
beets 90.1 0.43 70%
blackberries 83.7 0.43 27%
boysenberries 103.8 0.50 54%
turnips 23.1 0.22 61%
cantaloupe 53.1 0.34 70%
strawberries 43.4 0.32 49%
arugula 20.8 0.25 45%
coriander 10.3 0.23 30%
pinto beans 5.4 0.22 83%
spirulina 8.1 0.26 70%
leeks 113.3 0.61 83%
soybeans (sprouted) 170.4 0.81 49%
chives 6.9 0.30 48%
honeydew melon 18.7 0.36 66%
limes 1.9 0.30 70%
grapefruit -6.3 0.30 83%
cowpeas 249.3 1.16 69%
peaches 13.1 0.39 70%
seaweed (kelp) 22.6 0.43 77%
carambola -10.9 0.31 56%
seaweed (wakame) 28.4 0.45 79%
nectarines 16.2 0.44 72%
watermelon -38.8 0.30 60%
grapefruit -30.1 0.33 85%
raspberries 26.1 0.52 30%
apricots 8.0 0.48 71%

macronutrients

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

macro targets

While Cindy’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) 65 175
fat (g) 20 70
carbs (g) 0 100
energy (calories) 1300

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 Cindy’s food log based on the harder to find 50% of the essential nutrients. Cindy’s most nutrient dense day is November 11 2019 while her least nutrient-dense day is November 12 2019.

best and worst days

Cindy’s food diary for the best and worst days are shown below for comparison. Cindy 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