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
4.2
Potassium : Sodium
1.5
Calcium : Magnesium
1.8
Iron : Copper
6.0
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
Iron 61%
Vitamin E 64%
Sodium 68%
Calcium 92%
Manganese 97%
Phosphorus 108%
Potassium 112%
Zinc 117%
Vitamin D 122%
Panto Acid (B5) 123%
Magnesium 141%
Folate 142%
Niacin (B3) 154%

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
veal liver 948.6 1.92 55%
beef liver 880.5 1.75 60%
pork liver 761.8 1.65 59%
lamb kidney 528.5 1.12 52%
lamb liver 576.7 1.68 48%
chicken liver 548.5 1.72 50%
beef tripe 186.9 1.03 55%
kefir (low fat) 1.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1178.9 1.43 47%
mussel 360.8 0.86 63%
salmon 536.5 1.56 52%
crab 310.3 0.83 71%
halibut 342.1 1.11 66%
mollusks conch 386.1 1.30 54%
lobster 200.2 0.89 71%
crayfish 114.5 0.82 67%
oysters 164.8 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 426.9 0.23 49%
wheat bran 878.3 2.16 38%
turnip greens 332.9 0.29 44%
snap beans 275.8 0.15 58%
amaranth leaves 278.6 0.21 86%
pumpkin 246.0 0.20 76%
portabella mushrooms 254.1 0.29 55%
asparagus 187.4 0.22 50%
winter squash 233.9 0.40 69%
shiitake mushroom 226.2 0.39 58%
escarole 171.6 0.19 24%
artichokes 242.5 0.47 49%
chinese cabbage 146.0 0.12 54%
red peppers 193.9 0.31 40%
jalapeno peppers 178.1 0.27 37%
lemongrass 368.6 0.99 93%
brussel sprouts 212.4 0.42 50%
celery 142.6 0.18 50%
butternut squash 217.2 0.45 75%
parsley 184.0 0.36 48%
onions 173.2 0.32 65%
broccoli 176.4 0.35 50%
cauliflower 145.2 0.25 50%
banana pepper 145.7 0.27 36%
edamame 392.0 1.21 41%
mung beans 117.0 0.19 74%
kale 138.3 0.28 60%
collards 151.6 0.33 37%
garbanzo beans 1065.5 3.78 69%
zucchini 101.5 0.17 40%
sauerkraut 105.4 0.19 39%
summer squash 92.1 0.19 45%
turnips 87.4 0.21 51%
mustard greens 96.5 0.27 36%
lentils 336.8 1.16 64%
cucumber 53.3 0.12 40%
pickles 53.3 0.12 40%
okra 79.8 0.22 50%
radishes 60.7 0.16 43%
peas 128.9 0.42 65%
chayote 79.1 0.24 41%
seaweed (laver) 106.7 0.35 80%
radicchio 69.2 0.23 68%
white mushroom 65.5 0.22 65%
watercress 31.1 0.11 65%
chard 54.7 0.19 51%
mulberries 110.0 0.43 74%
blackberries 109.8 0.43 27%
lettuce 38.3 0.15 50%
chicory greens 56.2 0.23 23%
beet greens 54.7 0.22 35%
eggplant 55.7 0.25 35%
endive 35.8 0.17 7%
rhubarb 44.2 0.21 55%
alfalfa 42.8 0.23 19%
cabbage 42.4 0.23 55%
beets 93.1 0.43 70%
carrots 87.5 0.41 64%
coconut water 26.7 0.19 66%
red cabbage 52.3 0.29 55%
celeriac 83.4 0.42 72%
boysenberries 96.2 0.50 54%
jerusalem-artichokes 152.0 0.73 87%
strawberries 41.0 0.32 49%
arugula 20.4 0.25 45%
turnips 13.7 0.22 61%
cantaloupe 38.2 0.34 70%
coriander 9.4 0.23 30%
pinto beans 4.1 0.22 83%
spirulina 6.3 0.26 70%
chives 6.1 0.30 48%
peaches 21.1 0.39 70%
limes -3.0 0.30 70%
leeks 81.4 0.61 83%
cowpeas 226.4 1.16 69%
seaweed (kelp) 26.9 0.43 77%
carambola -3.7 0.31 56%
soybeans (sprouted) 127.9 0.81 49%
seaweed (wakame) 28.7 0.45 79%
nectarines 19.6 0.44 72%
honeydew melon -7.8 0.36 66%
raspberries 37.6 0.52 30%
kiwifruit 56.1 0.61 55%

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 July 16 2019 while her least nutrient-dense day is July 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