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
2.7
Zinc : Copper
12.3
Potassium : Sodium
1.2
Calcium : Magnesium
3.6
Iron : Copper
20.9
Calcium : Phosphorus
1.4

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
Phosphorus 25%
Vitamin D 27%
Calcium 28%
Magnesium 32%
Copper 35%
Iron 37%
Leucine 40%
Valine 40%
Isoleucine 46%
Methionine 48%
Zinc 49%
Tryptophan 51%
Tyrosine 52%

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 22997.3 1.89 50%
lamb (lean) 3219.0 1.44 43%
pork chops 2951.0 1.74 54%
egg white 1330.6 0.52 74%
pork loin 1995.2 1.93 41%
rib eye fillet 1964.6 1.99 45%
chicken breast 1470.1 1.48 60%
lamb kidney 998.1 1.12 52%
beef liver 1462.7 1.75 60%
lamb liver 1371.2 1.68 48%
porterhouse steak (fat trimmed) 1171.5 1.45 50%
beef tripe 813.5 1.03 55%
leg ham 1292.4 1.65 56%
pork shoulder 1268.8 1.62 56%
beef kidney 1209.1 1.57 52%
ground pork 1438.5 1.85 54%
pork liver 1251.8 1.65 59%
chicken drumstick 1114.1 1.49 47%
beef heart 1350.0 1.79 52%
beef roast 1345.3 1.78 48%
lamb heart 1188.2 1.61 48%
veal liver 1423.9 1.92 55%
lamb shank 1325.5 1.96 48%
lamb sweetbread 897.4 1.44 43%
chuck steak 1299.4 1.94 51%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4002.6 1.43 47%
salmon 3055.4 1.56 52%
halibut 2303.7 1.11 66%
rockfish 2088.5 1.09 66%
clam 2206.7 1.42 73%
lobster 1744.2 0.89 71%
crab 1545.8 0.83 71%
flounder 1351.2 0.86 57%
crayfish 955.1 0.82 67%
orange roughy 967.5 1.05 70%
whiting 975.5 1.16 66%
welk 2272.1 2.75 82%
pollock 872.4 1.11 69%
mussel 629.0 0.86 63%
octopus 1235.6 1.64 71%
perch 558.8 0.96 62%
molluscs 336.3 0.69 77%
tuna 1278.6 1.84 52%
scallop 605.4 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 393.5 0.23 49%
turnip greens 398.2 0.29 44%
amaranth leaves 203.8 0.21 86%
chinese cabbage 85.2 0.12 54%
portabella mushrooms 230.3 0.29 55%
watercress 65.6 0.11 65%
mung beans 93.0 0.19 74%
asparagus 77.9 0.22 50%
chard 42.6 0.19 51%
lettuce 7.4 0.15 50%
alfalfa 57.9 0.23 19%
white mushroom 52.3 0.22 65%
endive 3.4 0.17 7%
zucchini 3.3 0.17 40%
rhubarb 14.9 0.21 55%
artichokes 229.9 0.47 49%
mustard greens 53.5 0.27 36%
okra 24.3 0.22 50%
beet greens 19.6 0.22 35%
chicory greens 19.5 0.23 23%
banana pepper 48.3 0.27 36%
pickles -72.5 0.12 40%
cucumber -72.5 0.12 40%
seaweed (laver) 114.1 0.35 80%
radicchio 11.5 0.23 68%
escarole -19.5 0.19 24%
pinto beans 5.0 0.22 83%
radishes -54.1 0.16 43%
coriander 3.8 0.23 30%
summer squash -30.5 0.19 45%
arugula 7.6 0.25 45%
spirulina 15.0 0.26 70%
kale 17.4 0.28 60%
cauliflower -14.1 0.25 50%
snap beans -93.3 0.15 58%
turnips -54.1 0.21 51%
parsley 53.8 0.36 48%
sauerkraut -77.0 0.19 39%
celery -91.9 0.18 50%
coconut water -81.5 0.19 66%
chives 3.7 0.30 48%
cabbage -70.2 0.23 55%
celeriac 87.2 0.42 72%
eggplant -65.1 0.25 35%
blackberries 50.5 0.43 27%
broccoli -13.6 0.35 50%
limes -65.7 0.30 70%
mulberries 24.5 0.43 74%
onions -69.2 0.32 65%
chayote -128.3 0.24 41%
shiitake mushroom -17.7 0.39 58%
red cabbage -90.6 0.29 55%
pumpkin -184.3 0.20 76%
peas -0.3 0.42 65%
jalapeno peppers -131.0 0.27 37%
turnips -160.9 0.22 61%

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 April 13 2020 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