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 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 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
1.3
Zinc : Copper
9.3
Potassium : Sodium
2.2
Calcium : Magnesium
2.2
Iron : Copper
7.1
Calcium : Phosphorus
1.1

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 109%
Sodium 120%
Calcium 126%
Phosphorus 155%
Vitamin E 179%
Potassium 186%
Vitamin D 189%
Panto Acid (B5) 212%
Manganese 225%
Omega-3 240%
Magnesium 244%
Folate 277%

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 & 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
liver sausage 88.4 3.31 13%
headcheese -81.5 1.57 20%
beef brains -49.4 1.51 22%
egg yolk 102.3 2.75 18%
whole egg 69.1 1.43 30%
cream cheese -115.4 3.50 11%
lamb brains -35.2 1.54 27%
liverwurst -29.5 3.26 16%
liver pate -56.2 3.19 16%
ham -22.1 1.49 29%
feta cheese -73.1 2.64 22%
goat cheese -120.5 2.64 21%
camembert -78.3 3.00 21%
frankfurter -276.1 2.90 17%
greek yogurt -1.9 0.97 37%
turkey -50.3 2.21 28%
brie -96.8 3.34 19%
sweetbread -390.6 3.18 12%
pork sausage -123.0 3.25 20%
beef tripe -104.2 0.94 38%
blue cheese -99.3 3.53 21%
beef sausage -262.2 3.32 18%
meatballs -332.8 2.86 19%
pork stomach, cooked -179.5 1.57 32%
salami -175.6 3.78 18%
knackwurst -419.5 3.07 16%
ground beef, 80/20 -1.7 2.70 31%
muenster cheese -130.6 3.68 21%
monterey cheese -121.6 3.73 21%
Poultry salad sandwich spread -76.7 2.00 33%
chicken liver 412.3 1.72 50%
sandwich spread, pork -102.1 2.35 30%
lamb kidney 346.7 1.12 52%
sour cream (light) -481.7 1.36 26%
scrapple, pork -49.1 2.13 34%
ricotta -404.2 1.74 27%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1290.1 1.43 47%
mackerel 66.2 3.05 14%
mollusks conch 774.9 1.30 54%
caviar 297.3 2.64 33%
trout 231.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2249.0 6.14 16%
sunflower seeds 1659.9 5.46 15%
endive 29.9 0.17 7%
almonds 1542.9 6.07 15%
olives -1.9 1.45 3%
avocado 28.7 1.60 8%
alfalfa 48.2 0.23 19%
escarole 139.7 0.19 24%
pumpkin seeds 1131.0 5.59 19%
chicory greens 54.5 0.23 23%
blackberries 127.0 0.43 27%
wheat bran 776.0 2.16 38%
corn bran -136.7 2.24 12%
raspberries 75.4 0.52 30%
coriander 8.5 0.23 30%
collards 210.3 0.33 37%
edamame 527.8 1.21 41%
jalapeno peppers 165.4 0.27 37%
banana pepper 102.7 0.27 36%
beet greens 53.4 0.22 35%
eggplant 38.6 0.25 35%
flax seed 371.8 5.34 12%
mustard greens 94.5 0.27 36%
turnip greens 347.1 0.29 44%
sauerkraut 99.8 0.19 39%
red peppers 157.6 0.31 40%
tofu 56.2 0.83 34%
spinach 390.5 0.23 49%
zucchini 92.2 0.17 40%
pickles 40.0 0.12 40%
cucumber 40.0 0.12 40%
chayote 58.7 0.24 41%
natto 379.3 2.11 39%
radishes 43.1 0.16 43%
summer squash 86.7 0.19 45%
artichokes 279.4 0.47 49%
parsley 160.3 0.36 48%
coconut meat -448.4 3.54 10%
arugula 20.1 0.25 45%
brussel sprouts 191.0 0.42 50%
asparagus 140.3 0.22 50%
celery 123.6 0.18 50%
hazelnuts 135.0 6.29 10%
coconut milk -805.0 2.30 9%
broccoli 159.8 0.35 50%
cauliflower 117.3 0.25 50%
soybeans (sprouted) 209.8 0.81 49%
okra 83.9 0.22 50%
strawberries 53.5 0.32 49%
lettuce 35.7 0.15 50%
garbanzo beans 1491.7 3.78 69%
snap beans 317.1 0.15 58%
turnips 68.6 0.21 51%

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) 80 165
fat (g) 20 75
carbs (g) 0 50
energy (calories) 1200

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 September 09 2020 while her least nutrient-dense day is September 15 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