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
2.8
Zinc : Copper
13.4
Potassium : Sodium
1.4
Calcium : Magnesium
2.7
Iron : Copper
16.8
Calcium : Phosphorus
0.7

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 19%
Iron 24%
Vitamin D 26%
Calcium 28%
Magnesium 28%
Copper 32%
Thiamin (B1) 32%
Phosphorus 34%
Sodium 34%
Panto Acid (B5) 40%
Potassium 51%
Vitamin B6 51%
Zinc 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
lamb liver 708.7 1.68 48%
beef liver 581.6 1.75 60%
lamb kidney 343.6 1.12 52%
veal liver 540.2 1.92 55%
pork chops 446.9 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
salmon 616.1 1.56 52%
fish roe 564.9 1.43 47%
lobster 365.8 0.89 71%
crab 280.7 0.83 71%
halibut 337.9 1.11 66%
mussel 213.8 0.86 63%
crayfish 145.8 0.82 67%
mollusks conch 250.3 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
spinach 389.4 0.23 49%
snap beans 286.6 0.15 58%
artichokes 346.7 0.47 49%
portabella mushrooms 295.2 0.29 55%
amaranth leaves 245.0 0.21 86%
winter squash 271.0 0.40 69%
turnip greens 225.3 0.29 44%
pumpkin 195.2 0.20 76%
shiitake mushroom 240.8 0.39 58%
butternut squash 253.4 0.45 75%
flax seed 1531.3 5.34 12%
banana pepper 192.7 0.27 36%
chinese cabbage 140.8 0.12 54%
summer squash 158.8 0.19 45%
zucchini 150.8 0.17 40%
coconut water 149.5 0.19 66%
soybeans (sprouted) 309.9 0.81 49%
kale 169.9 0.28 60%
brussel sprouts 206.3 0.42 50%
jalapeno peppers 163.2 0.27 37%
asparagus 152.8 0.22 50%
cauliflower 153.9 0.25 50%
escarole 133.9 0.19 24%
celery 119.7 0.18 50%
mung beans 123.7 0.19 74%
chayote 136.4 0.24 41%
okra 125.9 0.22 50%
cucumber 97.6 0.12 40%
pickles 97.6 0.12 40%
turnips 111.4 0.21 51%
sauerkraut 105.4 0.19 39%
celeriac 163.0 0.42 72%
collards 126.9 0.33 37%
red peppers 120.9 0.31 40%
parsley 126.5 0.36 48%
mustard greens 102.9 0.27 36%
peas 140.5 0.42 65%
broccoli 118.2 0.35 50%
watercress 51.1 0.11 65%
radishes 64.0 0.16 43%
onions 102.2 0.32 65%
red cabbage 95.4 0.29 55%
white mushroom 74.6 0.22 65%
eggplant 75.5 0.25 35%
cabbage 70.4 0.23 55%
rhubarb 64.5 0.21 55%
lima beans 303.2 1.13 70%
chard 54.7 0.19 51%
beet greens 62.2 0.22 35%
turnips 61.9 0.22 61%
lettuce 36.0 0.15 50%
chicory greens 54.6 0.23 23%
carrots 101.0 0.41 64%
cantaloupe 79.9 0.34 70%
alfalfa 50.1 0.23 19%
radicchio 49.9 0.23 68%
jerusalem-artichokes 174.9 0.73 87%
endive 29.9 0.17 7%
grapefruit 56.7 0.30 83%
lemongrass 235.8 0.99 93%
grapefruit 59.5 0.33 85%
honeydew melon 63.3 0.36 66%
seaweed (laver) 61.8 0.35 80%
carambola 51.1 0.31 56%
blackberries 78.2 0.43 27%
strawberries 49.8 0.32 49%
edamame 278.1 1.21 41%
beets 67.7 0.43 70%
watermelon 32.4 0.30 60%
arugula 15.8 0.25 45%
canned pineapple 89.1 0.52 92%
coriander 7.9 0.23 30%
pinto beans 5.4 0.22 83%
spirulina 7.4 0.26 70%
mulberries 45.5 0.43 74%
pineapple 60.6 0.50 76%
limes 8.0 0.30 70%
chives 6.2 0.30 48%
gooseberries 41.3 0.44 52%
oranges 38.2 0.46 77%
peaches 13.7 0.39 70%
seaweed (kelp) 12.5 0.43 77%
seaweed (wakame) 20.8 0.45 79%
raspberries 37.3 0.52 30%
nectarines 12.0 0.44 72%
boysenberries 23.9 0.50 54%
leeks 55.8 0.61 83%

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 May 21 2019 while her least nutrient-dense day is July 13 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