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
1.5
Zinc : Copper
7.5
Potassium : Sodium
1.8
Calcium : Magnesium
2.1
Iron : Copper
8.6
Calcium : Phosphorus
1.0

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 60%
Sodium 62%
Vitamin E 76%
Manganese 80%
Potassium 120%
Phosphorus 133%
Panto Acid (B5) 136%
Vitamin D 140%
Zinc 146%
Calcium 152%
Copper 158%
Selenium 187%
Magnesium 196%

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
pork liver 784.9 1.65 59%
lamb kidney 574.9 1.12 52%
beef kidney 465.9 1.57 52%
beef liver 516.3 1.75 60%
veal liver 518.9 1.92 55%
chicken liver 436.0 1.72 50%
egg white 77.5 0.52 74%
lamb liver 387.6 1.68 48%
lamb (lean) 319.1 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1554.5 1.43 47%
mollusks conch 803.6 1.30 54%
mussel 643.5 0.86 63%
lobster 550.3 0.89 71%
crab 512.0 0.83 71%
halibut 530.1 1.11 66%
salmon 616.8 1.56 52%
octopus 637.1 1.64 71%
rockfish 435.2 1.09 66%
clam 479.4 1.42 73%
crayfish 249.5 0.82 67%
flounder 242.5 0.86 57%
welk 784.3 2.75 82%
oysters 270.4 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1343.6 2.16 38%
oat bran 1129.1 2.46 65%
spinach 419.8 0.23 49%
turnip greens 350.4 0.29 44%
snap beans 296.0 0.15 58%
amaranth leaves 263.2 0.21 86%
pumpkin 240.2 0.20 76%
portabella mushrooms 261.3 0.29 55%
winter squash 275.6 0.40 69%
asparagus 182.9 0.22 50%
jalapeno peppers 186.8 0.27 37%
artichokes 248.8 0.47 49%
butternut squash 242.6 0.45 75%
escarole 147.4 0.19 24%
chinese cabbage 126.1 0.12 54%
shiitake mushroom 202.2 0.39 58%
lemongrass 378.8 0.99 93%
collards 178.2 0.33 37%
kale 161.2 0.28 60%
celery 121.5 0.18 50%
sunflower seeds 1681.7 5.46 15%
parsley 162.5 0.36 48%
coconut water 109.1 0.19 66%
zucchini 103.4 0.17 40%
summer squash 107.6 0.19 45%
sauerkraut 105.9 0.19 39%
turnips 103.1 0.21 51%
broccoli 143.3 0.35 50%
banana pepper 116.7 0.27 36%
mustard greens 116.0 0.27 36%
onions 131.2 0.32 65%
mung beans 91.5 0.19 74%
cauliflower 104.5 0.25 50%
red peppers 124.5 0.31 40%
pickles 56.6 0.12 40%
cucumber 56.6 0.12 40%
watercress 38.1 0.11 65%
chard 63.9 0.19 51%
mulberries 130.6 0.43 74%
radishes 50.6 0.16 43%
rhubarb 63.2 0.21 55%
chayote 70.9 0.24 41%
white mushroom 65.0 0.22 65%
beet greens 64.6 0.22 35%
okra 63.4 0.22 50%
peas 120.2 0.42 65%
radicchio 57.3 0.23 68%
lettuce 34.0 0.15 50%
chicory greens 53.0 0.23 23%
celeriac 108.6 0.42 72%
endive 32.7 0.17 7%
blackberries 104.2 0.43 27%
alfalfa 44.0 0.23 19%
eggplant 47.7 0.25 35%
red cabbage 62.7 0.29 55%
cabbage 38.5 0.23 55%
brussel sprouts 91.8 0.42 50%
seaweed (laver) 66.5 0.35 80%
arugula 19.4 0.25 45%
turnips 13.4 0.22 61%
coriander 8.5 0.23 30%
pinto beans 3.8 0.22 83%
carrots 54.4 0.41 64%
strawberries 23.5 0.32 49%
spirulina 6.2 0.26 70%
beets 46.5 0.43 70%
chives 5.7 0.30 48%
natto 539.6 2.11 39%
cantaloupe 10.1 0.34 70%
soybeans (sprouted) 143.8 0.81 49%
jerusalem-artichokes 117.4 0.73 87%
limes -8.9 0.30 70%
seaweed (kelp) 25.5 0.43 77%
carambola -7.9 0.31 56%
grapefruit -20.8 0.30 83%
seaweed (wakame) 24.2 0.45 79%
peaches -0.6 0.39 70%

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 September 12 2019 while her least nutrient-dense day is September 17 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