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
2.7
Zinc : Copper
15.1
Potassium : Sodium
1.2
Calcium : Magnesium
4.1
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 22%
Phosphorus 25%
Iron 26%
Magnesium 29%
Copper 36%
Sodium 37%
Calcium 44%
Leucine 46%
Niacin (B3) 47%
Valine 47%
Potassium 49%
Isoleucine 51%
Tryptophan 53%

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 14140.5 1.89 50%
lamb (lean) 2390.9 1.44 43%
pork chops 2137.8 1.74 54%
egg white 841.3 0.52 74%
beef liver 1359.8 1.75 60%
chicken breast 1169.0 1.48 60%
pork loin 1363.0 1.93 41%
lamb kidney 797.8 1.12 52%
lamb liver 1127.3 1.68 48%
rib eye fillet 1299.3 1.99 45%
veal liver 1234.2 1.92 55%
pork liver 996.6 1.65 59%
pork shoulder 944.1 1.62 56%
leg ham 928.3 1.65 56%
porterhouse steak (fat trimmed) 779.8 1.45 50%
beef tripe 482.6 1.03 55%
ground pork 1024.4 1.85 54%
beef roast 913.3 1.78 48%
chicken drumstick 705.0 1.49 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2821.3 1.43 47%
salmon 2377.7 1.56 52%
halibut 1939.8 1.11 66%
rockfish 1575.5 1.09 66%
lobster 1286.5 0.89 71%
crab 1186.6 0.83 71%
clam 1492.6 1.42 73%
flounder 936.5 0.86 57%
crayfish 736.3 0.82 67%
mussel 505.9 0.86 63%
pollock 670.9 1.11 69%
whiting 693.5 1.16 66%
orange roughy 613.5 1.05 70%
octopus 963.8 1.64 71%
welk 1656.4 2.75 82%
molluscs 230.6 0.69 77%
perch 376.6 0.96 62%
tuna 966.4 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 431.6 0.23 49%
turnip greens 411.9 0.29 44%
portabella mushrooms 409.3 0.29 55%
amaranth leaves 283.3 0.21 86%
chinese cabbage 155.5 0.12 54%
artichokes 343.6 0.47 49%
mung beans 150.1 0.19 74%
watercress 69.2 0.11 65%
asparagus 143.7 0.22 50%
snap beans 73.1 0.15 58%
zucchini 73.7 0.17 40%
banana pepper 126.8 0.27 36%
white mushroom 96.3 0.22 65%
chard 62.0 0.19 51%
summer squash 58.4 0.19 45%
kale 114.1 0.28 60%
lettuce 24.2 0.15 50%
rhubarb 60.1 0.21 55%
cucumber -4.1 0.12 40%
pickles -4.1 0.12 40%
escarole 40.1 0.19 24%
mustard greens 87.5 0.27 36%
alfalfa 60.7 0.23 19%
cauliflower 71.3 0.25 50%
turnips 44.4 0.21 51%
coconut water 31.6 0.19 66%
okra 55.1 0.22 50%
radishes 6.7 0.16 43%
endive 13.9 0.17 7%
shiitake mushroom 158.2 0.39 58%
celery 12.4 0.18 50%
beet greens 41.2 0.22 35%
parsley 124.2 0.36 48%
radicchio 38.0 0.23 68%
chicory greens 36.8 0.23 23%
celeriac 166.5 0.42 72%
sauerkraut -0.1 0.19 39%
seaweed (laver) 105.9 0.35 80%
pumpkin -2.8 0.20 76%
coriander 6.2 0.23 30%
pinto beans 6.0 0.22 83%
arugula 12.6 0.25 45%
eggplant 4.4 0.25 35%
spirulina 13.0 0.26 70%
cabbage -12.3 0.23 55%
chayote -17.1 0.24 41%
broccoli 55.2 0.35 50%
onions 28.6 0.32 65%
chives 5.9 0.30 48%
soybeans (sprouted) 352.0 0.81 49%
jalapeno peppers -23.9 0.27 37%
red cabbage -14.3 0.29 55%
blackberries 65.4 0.43 27%
peas 64.8 0.42 65%
turnips -72.2 0.22 61%
brussel sprouts 56.8 0.42 50%
collards -6.7 0.33 37%
mulberries 53.5 0.43 74%
limes -35.3 0.30 70%
gooseberries 13.5 0.44 52%
seaweed (kelp) -0.6 0.43 77%
seaweed (wakame) 13.6 0.45 79%
carambola -90.8 0.31 56%

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 September 16 2019 while her least nutrient-dense day is September 24 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