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
2.2
Zinc : Copper
8.3
Potassium : Sodium
1.5
Calcium : Magnesium
3.4
Iron : Copper
8.2
Calcium : Phosphorus
0.8

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
Iron 79%
Vitamin E 89%
Sodium 90%
Manganese 110%
Magnesium 118%
Vitamin D 129%
Potassium 143%
Calcium 148%
Panto Acid (B5) 156%
Phosphorus 164%
Omega-3 178%
Copper 218%
Zinc 223%

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 350.2 1.12 52%
pork liver 367.0 1.65 59%
beef liver 321.7 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1123.3 1.43 47%
mollusks conch 542.7 1.30 54%
mussel 362.7 0.86 63%
salmon 441.7 1.56 52%
halibut 244.3 1.11 66%
crab 164.5 0.83 71%
octopus 327.6 1.64 71%
lobster 152.4 0.89 71%
rockfish 169.9 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2202.8 6.14 16%
wheat bran 901.4 2.16 38%
oat bran 870.4 2.46 65%
spinach 390.5 0.23 49%
turnip greens 361.0 0.29 44%
snap beans 325.3 0.15 58%
sunflower seeds 1416.7 5.46 15%
almonds 1542.9 6.07 15%
winter squash 343.3 0.40 69%
pumpkin 267.6 0.20 76%
butternut squash 298.3 0.45 75%
artichokes 294.5 0.47 49%
amaranth leaves 233.8 0.21 86%
lemongrass 389.7 0.99 93%
natto 616.1 2.11 39%
collards 218.8 0.33 37%
jalapeno peppers 203.0 0.27 37%
kale 179.9 0.28 60%
chinese cabbage 131.9 0.12 54%
portabella mushrooms 168.8 0.29 55%
escarole 139.7 0.19 24%
mulberries 183.2 0.43 74%
celery 130.6 0.18 50%
asparagus 140.3 0.22 50%
parsley 160.3 0.36 48%
red peppers 152.7 0.31 40%
coconut water 125.7 0.19 66%
banana pepper 135.9 0.27 36%
shiitake mushroom 161.3 0.39 58%
onions 146.0 0.32 65%
summer squash 117.6 0.19 45%
broccoli 149.6 0.35 50%
sauerkraut 115.9 0.19 39%
turnips 117.4 0.21 51%
zucchini 109.0 0.17 40%
jerusalem-artichokes 218.9 0.73 87%
mustard greens 123.0 0.27 36%
cauliflower 117.3 0.25 50%
celeriac 149.4 0.42 72%
peas 145.4 0.42 65%
brussel sprouts 140.0 0.42 50%
mung beans 88.4 0.19 74%
cucumber 70.5 0.12 40%
pickles 70.5 0.12 40%
blackberries 131.9 0.43 27%
chayote 86.9 0.24 41%
rhubarb 75.0 0.21 55%
chard 63.8 0.19 51%
soybeans (sprouted) 190.5 0.81 49%
radishes 52.5 0.16 43%
okra 66.6 0.22 50%
beet greens 65.4 0.22 35%
watercress 38.5 0.11 65%
lima beans 248.7 1.13 70%
eggplant 61.2 0.25 35%
carrots 94.0 0.41 64%
radicchio 54.9 0.23 68%
chicory greens 54.5 0.23 23%
kiwifruit 134.8 0.61 55%
red cabbage 66.0 0.29 55%
lettuce 35.7 0.15 50%
cabbage 47.9 0.23 55%
strawberries 61.8 0.32 49%
white mushroom 42.3 0.22 65%
endive 29.9 0.17 7%
sweet potato 181.0 0.90 81%
alfalfa 38.3 0.23 19%
seaweed (laver) 63.8 0.35 80%
turnips 28.9 0.22 61%
beets 67.1 0.43 70%
cantaloupe 47.5 0.34 70%
leeks 105.4 0.61 83%
pumpkin seeds 1141.0 5.59 19%
peaches 53.5 0.39 70%
arugula 20.1 0.25 45%
raspberries 78.8 0.52 30%
edamame 222.4 1.21 41%
boysenberries 69.3 0.50 54%
coriander 8.5 0.23 30%
grapefruit 23.0 0.30 83%
pinto beans 4.1 0.22 83%
carambola 20.5 0.31 56%
spirulina 6.5 0.26 70%
limes 13.3 0.30 70%
nectarines 41.9 0.44 72%
honeydew melon 21.0 0.36 66%
watermelon 7.8 0.30 60%
chives 5.9 0.30 48%

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) 65 170
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 January 20 2020 while her least nutrient-dense day is January 25 2020.

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