Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nichole 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 with a low insulin load diet 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 Nichole’s 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
4.3
Zinc : Copper
7.5
Potassium : Sodium
0.8
Calcium : Magnesium
3.2
Iron : Copper
8.8
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Nichole’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, hypothyroidism, inflammation, insomnia, low testosterone.

nutrient % DRI prioritize
Folate 34%
Panto Acid (B5) 51%
Potassium 53%
Calcium 56%
Iron 58%
Phosphorus 58%
Magnesium 73%
Sodium 89%
Selenium 96%
Leucine 101%
Valine 102%
Manganese 106%
Tryptophan 109%
Omega-3 126%
Cystine 144%
Vitamin K 225%
Vitamin B6 257%
Vitamin B3 (Niacin) 146%
Vitamin B2 (Riboflavin) 171%
Vitamin B1 (Thiamin) 165%
Vitamin C 340%
Vitamin D 268%
Vitamin E 197%
Vitamin A 350%
Copper 133%
Zinc 112%

optimal foods for you

The foods listed below will provide Nichole with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 9822.5 1.89 50%
beef brains 121.5 1.51 22%
whole egg 716.9 1.43 30%
lamb brains 168.8 1.54 27%
sweetbread -1104.7 3.18 12%
lamb (lean) 2094.5 1.44 43%
egg yolk -1242.3 2.75 18%
pork stomach, cooked -245.5 1.57 32%
lamb liver 2646.5 1.68 48%
beef tripe -278.5 0.94 38%
pork loin 1317.3 1.93 41%
ground turkey -207.3 2.58 30%
ground beef, 80/20 -0.4 2.70 31%
beef rib eye steak 13.5 2.48 33%
pork ribs 806.5 2.16 39%
lamb kidney 1797.4 1.12 52%
t-bone steak -772.9 2.94 26%
pork ribs -1467.3 3.61 18%
roast beef 415.0 2.19 38%
lamb leg -340.3 2.58 31%
lamb sweetbread 373.3 1.44 43%
ground beef -662.5 2.48 30%
roast pork 597.7 1.99 41%
rotisserie chicken back -795.3 2.12 32%
rib eye fillet 1221.5 1.99 45%
pork chops 2536.2 1.74 54%
rotisserie chicken thigh w. skin -833.9 2.26 31%
flank, steak -271.0 2.63 33%
beef loin -643.1 2.78 30%
turkey liver 1311.1 1.89 47%
lamb heart 1096.7 1.61 48%
beef rib, eye -457.1 2.65 32%
lamb rib -1620.5 3.61 19%
beef tenderloin steak -559.5 2.73 31%
beef tenderloin steak -462.8 2.62 32%
beef rib, small end -530.1 2.78 31%
beef loin, top loin -315.2 2.50 34%
prok ears -1162.5 1.66 35%
ground beef 70/30 -751.5 2.70 30%
ground beef 70/30 -851.3 2.77 30%
veal liver 2710.0 1.92 55%
sirloin steak -222.6 2.43 36%
beef brisket -28.5 2.44 37%
rotisserie chicken thigh -265.2 1.93 39%
chicken liver 1379.2 1.72 50%
ground beef, 75/25 -757.3 2.77 31%
pork (lean) 691.3 2.09 44%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4708.6 1.43 47%
mackerel 120.1 3.05 14%
salmon 2719.9 1.56 52%
sardine 790.0 2.08 38%
caviar 546.8 2.64 33%
herring 119.8 2.17 36%
trout 925.2 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 58.1 0.17 7%
olives -16.7 1.45 3%
alfalfa 100.0 0.23 19%
chicory greens 110.2 0.23 23%
escarole 241.1 0.19 24%
avocado -1930.1 1.60 8%
blackberries 110.9 0.43 27%
coriander 18.9 0.23 30%
raspberries -0.9 0.52 30%
beet greens 143.0 0.22 35%
banana pepper 314.6 0.27 36%
eggplant 5.1 0.25 35%
mustard greens 256.2 0.27 36%
collards 388.7 0.33 37%
jalapeno peppers 186.8 0.27 37%
sauerkraut 86.9 0.19 39%
pickles 42.0 0.12 40%
cucumber 42.0 0.12 40%
zucchini 221.1 0.17 40%
red peppers 246.7 0.31 40%
turnip greens 885.8 0.29 44%
chayote 33.2 0.24 41%
radishes 44.2 0.16 43%
spinach 1091.4 0.23 49%
edamame 666.7 1.21 41%
summer squash 155.4 0.19 45%
arugula 37.6 0.25 45%
coconut meat -2664.9 3.54 10%
parsley 372.8 0.36 48%
asparagus 410.8 0.22 50%
brussel sprouts 406.2 0.42 50%
celery 143.6 0.18 50%
lettuce 83.4 0.15 50%
artichokes 399.6 0.47 49%
chives 15.6 0.30 48%
okra 172.4 0.22 50%
cauliflower 221.3 0.25 50%
broccoli 309.2 0.35 50%
chard 133.6 0.19 51%
strawberries -151.8 0.32 49%
turnips 43.9 0.21 51%
soybeans (sprouted) 392.4 0.81 49%
chinese cabbage 382.1 0.12 54%
portabella mushrooms 599.3 0.29 55%

macronutrients

The macronutrient split of Nichole’s diet is shown in the chart below.

macro targets

While Nichole’s 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) 65 180
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1300

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 Nichole’s food log based on the harder to find 50% of the essential nutrients. Nichole’s most nutrient dense day is April 24 2019 while her least nutrient-dense day is May 06 2019.

best and worst days

Nichole’s food diary for the best and worst days are shown below for comparison. Nichole 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