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).

supplements

The supplements listed below will provide she 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
2.6
Zinc : Copper
14.2
Potassium : Sodium
1.0
Calcium : Magnesium
3.7
Iron : Copper
20.9
Calcium : Phosphorus
0.9

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
Manganese 22%
Vitamin D 27%
Magnesium 35%
Thiamin (B1) 36%
Iron 37%
Copper 40%
Phosphorus 45%
Calcium 48%
Panto Acid (B5) 52%
Sodium 58%
Potassium 61%
Zinc 71%
Riboflavin (B2) 73%

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
lamb liver 1011.0 1.68 48%
beef liver 776.0 1.75 60%
veal liver 774.2 1.92 55%
lamb kidney 531.6 1.12 52%
pork liver 471.5 1.65 59%
beef kidney 449.9 1.57 52%
egg white 73.7 0.52 74%
pork chops 377.9 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 846.0 1.43 47%
lobster 343.9 0.89 71%
salmon 497.1 1.56 52%
crab 272.2 0.83 71%
mussel 258.6 0.86 63%
crayfish 148.5 0.82 67%
halibut 206.5 1.11 66%
mollusks conch 254.8 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
spinach 407.6 0.23 49%
portabella mushrooms 358.9 0.29 55%
snap beans 309.0 0.15 58%
artichokes 338.3 0.47 49%
amaranth leaves 244.1 0.21 86%
pumpkin 216.0 0.20 76%
shiitake mushroom 267.3 0.39 58%
turnip greens 231.8 0.29 44%
winter squash 238.8 0.40 69%
coconut water 160.5 0.19 66%
asparagus 167.2 0.22 50%
butternut squash 224.3 0.45 75%
summer squash 148.5 0.19 45%
zucchini 142.7 0.17 40%
escarole 143.2 0.19 24%
mung beans 139.7 0.19 74%
soybeans (sprouted) 302.0 0.81 49%
chinese cabbage 118.4 0.12 54%
kale 159.8 0.28 60%
pickles 106.5 0.12 40%
cucumber 106.5 0.12 40%
celery 120.4 0.18 50%
banana pepper 143.6 0.27 36%
cauliflower 136.2 0.25 50%
jalapeno peppers 135.8 0.27 37%
brussel sprouts 172.3 0.42 50%
chayote 122.0 0.24 41%
okra 111.9 0.22 50%
turnips 104.5 0.21 51%
collards 128.6 0.33 37%
parsley 129.6 0.36 48%
sauerkraut 87.0 0.19 39%
flax seed 1451.1 5.34 12%
celeriac 142.0 0.42 72%
mustard greens 99.6 0.27 36%
white mushroom 89.3 0.22 65%
watercress 52.8 0.11 65%
onions 108.1 0.32 65%
peas 132.6 0.42 65%
broccoli 113.2 0.35 50%
radishes 60.8 0.16 43%
rhubarb 66.5 0.21 55%
beet greens 71.2 0.22 35%
eggplant 71.2 0.25 35%
chard 55.6 0.19 51%
red peppers 86.6 0.31 40%
cabbage 63.0 0.23 55%
red cabbage 78.7 0.29 55%
alfalfa 57.3 0.23 19%
lettuce 36.7 0.15 50%
chicory greens 55.4 0.23 23%
turnips 53.7 0.22 61%
radicchio 48.5 0.23 68%
seaweed (laver) 81.0 0.35 80%
endive 32.2 0.17 7%
lima beans 285.0 1.13 70%
lemongrass 245.1 0.99 93%
carrots 89.1 0.41 64%
jerusalem-artichokes 172.9 0.73 87%
cantaloupe 68.8 0.34 70%
edamame 297.2 1.21 41%
grapefruit 49.8 0.30 83%
carambola 51.0 0.31 56%
blackberries 77.8 0.43 27%
grapefruit 51.7 0.33 85%
strawberries 44.7 0.32 49%
beets 65.3 0.43 70%
arugula 16.4 0.25 45%
mulberries 61.8 0.43 74%
honeydew melon 42.0 0.36 66%
coriander 8.3 0.23 30%
watermelon 26.9 0.30 60%
pinto beans 4.8 0.22 83%
spirulina 9.3 0.26 70%
canned pineapple 70.1 0.52 92%
chives 6.2 0.30 48%
limes 5.2 0.30 70%
oranges 36.7 0.46 77%
gooseberries 31.7 0.44 52%
peaches 16.0 0.39 70%
pineapple 40.9 0.50 76%
seaweed (wakame) 25.9 0.45 79%
seaweed (kelp) 15.6 0.43 77%
nectarines 12.8 0.44 72%

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) 70 195
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 May 16 2019 while her least nutrient-dense day is May 17 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)
Ecoeggs, Free Range Eggs 200
Coffee, Prepared From Grounds 5
Clarified butter, Butter Oil 19
Organics, Mixed Baby Spring Greens, Fresh 7
Raw, Fresh Sauerkraut 8
Trader Joe's, Organic, Oven Roasted Turkey Breast 68
Red Bell Peppers, Raw 11
Chicken Breast, Skin Removed Before Eating 265
Carrots, Raw 23
Trader Joe's, Organic Power to the Greens 30
Zico, Natural 100% Coconut Water, No Sugar Added 45
Banana, Fresh 105
Krave, Gourmet Pork Cuts, Black Cherry Barbecue 60
Balsamic Vinegar 7
Bragg's Organic, Unrefined Unfiltered Extra Virgin Olive Oil 30
Zico, Natural 100% Coconut Water, No Sugar Added 54
Stonyfield Farm, Plain Greek Yogurt 191
Blueberries, Fresh 24
Chicken Thigh, Skin Removed Before Cooking 245
Broccoli, Cooked from Frozen 48

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 5
Ecoeggs, Free Range Eggs 200
Trader Joe's, Organic Power to the Greens 30
Clarified butter, Butter Oil 19
Avocado, Black Skin, California Type 104
Harvested For You, Organic Raw Shelled Pumpkin Seeds 79
Trader Joe's, Pico de Gallo Salsa, Mild 5
Organics, Mixed Baby Spring Greens, Fresh 18
Trader Joe's, Organic, Oven Roasted Turkey Breast 135
C2o, Pure Coconut Water 101
Late July Snacks, Organic Sea Salt & Lime Tortilla Chips 260
Enjoy Life, baking chips, semisweet chocolate, mega chunk 151
Kerrygold, Dubliner Irish Cheese 110

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