Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 and being paleo.

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 her 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
2.5
Zinc : Copper
14.8
Potassium : Sodium
1.3
Calcium : Magnesium
4.2
Iron : Copper
16.5
Calcium : Phosphorus
1.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 26%
Iron 30%
Phosphorus 30%
Magnesium 35%
Copper 41%
Sodium 43%
Calcium 54%
Niacin (B3) 54%
Leucine 59%
Potassium 59%
Valine 61%
Panto Acid (B5) 62%
Isoleucine 67%

optimal foods for you

The foods listed below will provide she 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
turkey 8263.6 1.89 50%
lamb (lean) 1810.7 1.44 43%
pork chops 1701.3 1.74 54%
beef liver 1439.7 1.75 60%
egg white 601.8 0.52 74%
lamb liver 1202.8 1.68 48%
lamb kidney 847.8 1.12 52%
veal liver 1301.9 1.92 55%
chicken breast 959.6 1.48 60%
pork liver 950.3 1.65 59%
pork loin 1039.1 1.93 41%
rib eye fillet 973.0 1.99 45%
pork shoulder 725.0 1.62 56%
beef kidney 674.7 1.57 52%
leg ham 715.2 1.65 56%
beef tripe 344.3 1.03 55%
porterhouse steak (fat trimmed) 590.0 1.45 50%
ground beef (lean) 583.2 1.44 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2316.8 1.43 47%
salmon 2010.0 1.56 52%
halibut 1599.5 1.11 66%
lobster 1150.0 0.89 71%
rockfish 1259.6 1.09 66%
crab 1024.4 0.83 71%
flounder 721.0 0.86 57%
clam 1024.2 1.42 73%
crayfish 614.4 0.82 67%
mussel 405.3 0.86 63%
pollock 543.1 1.11 69%
whiting 531.8 1.16 66%
orange roughy 441.6 1.05 70%
octopus 761.8 1.64 71%
molluscs 181.6 0.69 77%

Plant based foods

food name nutrient density energy density insulin load
portabella mushrooms 451.4 0.29 55%
spinach 385.2 0.23 49%
turnip greens 329.1 0.29 44%
amaranth leaves 261.6 0.21 86%
chinese cabbage 147.9 0.12 54%
artichokes 355.9 0.47 49%
shiitake mushroom 266.7 0.39 58%
mung beans 142.5 0.19 74%
snap beans 119.4 0.15 58%
watercress 66.6 0.11 65%
asparagus 139.0 0.22 50%
zucchini 94.6 0.17 40%
escarole 96.7 0.19 24%
banana pepper 137.1 0.27 36%
white mushroom 105.9 0.22 65%
cauliflower 113.9 0.25 50%
summer squash 82.3 0.19 45%
cucumber 23.8 0.12 40%
pickles 23.8 0.12 40%
chard 64.4 0.19 51%
kale 112.7 0.28 60%
celery 45.0 0.18 50%
coconut water 51.6 0.19 66%
alfalfa 71.6 0.23 19%
lettuce 28.3 0.15 50%
rhubarb 59.5 0.21 55%
mustard greens 90.6 0.27 36%
pumpkin 48.4 0.20 76%
turnips 57.0 0.21 51%
celeriac 182.2 0.42 72%
okra 65.5 0.22 50%
radishes 20.6 0.16 43%
endive 23.9 0.17 7%
parsley 122.7 0.36 48%
chicory greens 44.9 0.23 23%
radicchio 39.3 0.23 68%
sauerkraut 16.6 0.19 39%
beet greens 37.2 0.22 35%
seaweed (laver) 108.2 0.35 80%
chayote 37.8 0.24 41%
eggplant 27.1 0.25 35%
coriander 7.3 0.23 30%
pinto beans 6.6 0.22 83%
arugula 14.8 0.25 45%
jalapeno peppers 23.2 0.27 37%
cabbage 2.1 0.23 55%
broccoli 75.2 0.35 50%
peas 109.7 0.42 65%
spirulina 12.3 0.26 70%
soybeans (sprouted) 331.9 0.81 49%
onions 37.8 0.32 65%
chives 5.9 0.30 48%
red cabbage 1.4 0.29 55%
limes 1.2 0.30 70%
turnips -42.4 0.22 61%
blackberries 71.9 0.43 27%
brussel sprouts 68.2 0.42 50%
collards 9.5 0.33 37%
mulberries 53.5 0.43 74%
carambola -37.2 0.31 56%
red peppers -51.1 0.31 40%
gooseberries 21.1 0.44 52%
seaweed (kelp) 1.1 0.43 77%
seaweed (wakame) 18.3 0.45 79%
winter squash -25.2 0.40 69%
butternut squash 1.4 0.45 75%
carrots -30.6 0.41 64%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 70 200
fat (g) 20 85
carbs (g) 0 100
energy (calories) 1450

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is August 28 2019 while her least nutrient-dense day is August 31 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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