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).

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
1.6
Zinc : Copper
6.0
Potassium : Sodium
1.7
Calcium : Magnesium
2.2
Iron : Copper
5.1
Calcium : Phosphorus
0.7

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 91%
Iron 94%
Vitamin E 103%
Calcium 134%
Manganese 146%
Phosphorus 157%
Potassium 162%
Magnesium 167%
Panto Acid (B5) 169%
Vitamin D 225%
Niacin (B3) 231%
Thiamin (B1) 258%
Omega-3 267%

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
lamb kidney 601.3 1.12 52%
lamb liver 723.8 1.68 48%
beef liver 561.8 1.75 60%
pork liver 486.4 1.65 59%
pork chops 452.1 1.74 54%
kefir (low fat) 1.9 0.41 64%
chicken liver 375.7 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1144.5 1.43 47%
salmon 674.4 1.56 52%
mussel 396.6 0.86 63%
mollusks conch 456.0 1.30 54%
halibut 394.5 1.11 66%
crab 157.7 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1269.7 2.46 65%
wheat bran 1140.9 2.16 38%
spinach 447.3 0.23 49%
turnip greens 371.8 0.29 44%
snap beans 330.1 0.15 58%
winter squash 374.1 0.40 69%
pumpkin 277.3 0.20 76%
butternut squash 338.9 0.45 75%
portabella mushrooms 267.7 0.29 55%
amaranth leaves 236.4 0.21 86%
artichokes 310.7 0.47 49%
shiitake mushroom 255.0 0.39 58%
asparagus 197.7 0.22 50%
jalapeno peppers 205.7 0.27 37%
collards 217.2 0.33 37%
chinese cabbage 153.7 0.12 54%
kale 190.4 0.28 60%
banana pepper 179.0 0.27 36%
escarole 154.2 0.19 24%
celery 132.6 0.18 50%
red peppers 173.2 0.31 40%
jerusalem-artichokes 289.1 0.73 87%
summer squash 136.2 0.19 45%
parsley 180.7 0.36 48%
zucchini 126.7 0.17 40%
lemongrass 359.2 0.99 93%
turnips 128.6 0.21 51%
coconut water 119.6 0.19 66%
mung beans 119.5 0.19 74%
mustard greens 138.2 0.27 36%
onions 151.4 0.32 65%
peas 178.8 0.42 65%
cauliflower 127.7 0.25 50%
sauerkraut 109.2 0.19 39%
broccoli 154.7 0.35 50%
cucumber 86.8 0.12 40%
pickles 86.8 0.12 40%
brussel sprouts 166.2 0.42 50%
okra 110.2 0.22 50%
mulberries 162.9 0.43 74%
celeriac 146.0 0.42 72%
watercress 48.0 0.11 65%
chayote 84.2 0.24 41%
chard 67.1 0.19 51%
beet greens 75.9 0.22 35%
rhubarb 70.0 0.21 55%
white mushroom 70.8 0.22 65%
radishes 48.3 0.16 43%
lettuce 44.7 0.15 50%
soybeans (sprouted) 231.3 0.81 49%
eggplant 67.1 0.25 35%
chicory greens 58.4 0.23 23%
carrots 108.3 0.41 64%
cabbage 55.6 0.23 55%
blackberries 110.4 0.43 27%
red cabbage 74.8 0.29 55%
radicchio 51.2 0.23 68%
endive 35.5 0.17 7%
alfalfa 46.6 0.23 19%
seaweed (laver) 78.0 0.35 80%
turnips 25.6 0.22 61%
cantaloupe 50.7 0.34 70%
strawberries 45.1 0.32 49%
lima beans 277.3 1.13 70%
arugula 20.4 0.25 45%
coriander 9.7 0.23 30%
pinto beans 5.3 0.22 83%
spirulina 9.4 0.26 70%
beets 52.0 0.43 70%
peaches 40.6 0.39 70%
grapefruit 7.5 0.30 83%
chives 6.5 0.30 48%
boysenberries 61.2 0.50 54%
limes 3.3 0.30 70%
nectarines 40.2 0.44 72%
sweet potato 171.4 0.90 81%
carambola 2.7 0.31 56%
leeks 85.1 0.61 83%
watermelon -9.3 0.30 60%
honeydew melon 5.9 0.36 66%
raspberries 55.8 0.52 30%
seaweed (kelp) 23.9 0.43 77%
seaweed (wakame) 29.8 0.45 79%
grapefruit -12.4 0.33 85%
kiwifruit 65.8 0.61 55%
gooseberries 7.1 0.44 52%
apricots 11.7 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) 70 170
fat (g) 20 85
carbs (g) 0 60
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 May 18 2019 while her least nutrient-dense day is May 19 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