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
3.4
Zinc : Copper
5.4
Potassium : Sodium
0.7
Calcium : Magnesium
4.3
Iron : Copper
7.7
Calcium : Phosphorus
2.3

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
Panto Acid (B5) 34%
Potassium 37%
Phosphorus 38%
Folate 39%
Sodium 47%
Manganese 52%
Iron 54%
Magnesium 66%
Leucine 68%
Methionine 71%
Valine 71%
Isoleucine 73%
Tyrosine 76%
Cystine 81%
Vitamin K 355%
Vitamin B-6 297%
Niacin (B3) 138%
Riboflavin (B2) 183%
Thiamin (B1) 163%
Vitamin D 315%
Vitamin E 353%
Vitamin A 245%
Selenium 79%
Copper 159%
Zinc 106%

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 16803.1 1.89 50%
beef brains -57.5 1.51 22%
whole egg 957.9 1.43 30%
lamb brains 125.2 1.54 27%
lamb (lean) 3421.5 1.44 43%
sweetbread -1407.9 3.18 12%
pork stomach, cooked -215.7 1.57 32%
pork loin 2222.9 1.93 41%
egg yolk -1725.4 2.75 18%
beef tripe -263.4 0.94 38%
lamb liver 2878.3 1.68 48%
pork ribs 1409.1 2.16 39%
beef rib eye steak 292.5 2.48 33%
ground turkey -103.7 2.58 30%
roast beef 889.1 2.19 38%
pork chops 3757.7 1.74 54%
rotisserie chicken back -443.3 2.12 32%
ground beef, 80/20 2.2 2.70 31%
rib eye fillet 2055.5 1.99 45%
t-bone steak -694.6 2.94 26%
ground beef -397.8 2.48 30%
lamb sweetbread 790.6 1.44 43%
pork ribs -1618.1 3.61 18%
lamb leg -174.8 2.58 31%
rotisserie chicken thigh w. skin -683.9 2.26 31%
roast pork 984.3 1.99 41%
beef loin -379.2 2.78 30%
flank, steak -69.4 2.63 33%
beef tenderloin steak -277.2 2.73 31%
beef rib, eye -153.0 2.65 32%
beef tenderloin steak -170.2 2.62 32%
lamb kidney 2055.4 1.12 52%
ground beef 70/30 -466.5 2.70 30%
beef rib, small end -228.5 2.78 31%
beef loin, top loin 19.6 2.50 34%
ground beef 70/30 -612.9 2.77 30%
lamb rib -1759.9 3.61 19%
sirloin steak 132.1 2.43 36%
ground beef, 75/25 -460.7 2.77 31%
rotisserie chicken thigh 28.1 1.93 39%
lamb heart 1457.6 1.61 48%
prok ears -1275.7 1.66 35%
beef brisket 227.5 2.44 37%
chicken -307.0 2.19 36%
beef brisket, flat half -436.6 2.98 31%
rotisserie chicken drumstick 82.1 2.06 39%
chicken drumstick 1006.6 1.49 47%
beef brisket -187.4 2.80 33%
beef brisket, flat half -401.6 2.89 32%
pork (lean) 1012.5 2.09 44%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5287.8 1.43 47%
mackerel 22.1 3.05 14%
salmon 3266.3 1.56 52%
sardine 797.8 2.08 38%
caviar 430.0 2.64 33%
herring 103.3 2.17 36%
trout 1006.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 59.7 0.17 7%
olives -16.8 1.45 3%
alfalfa 115.5 0.23 19%
chicory greens 102.3 0.23 23%
escarole 239.8 0.19 24%
blackberries 99.4 0.43 27%
avocado -2768.8 1.60 8%
coriander 18.8 0.23 30%
raspberries -12.4 0.52 30%
beet greens 121.8 0.22 35%
eggplant -20.2 0.25 35%
banana pepper 261.7 0.27 36%
mustard greens 237.6 0.27 36%
collards 294.9 0.33 37%
jalapeno peppers 109.9 0.27 37%
sauerkraut 33.9 0.19 39%
cucumber 12.3 0.12 40%
pickles 12.3 0.12 40%
zucchini 153.5 0.17 40%
red peppers 73.6 0.31 40%
turnip greens 893.7 0.29 44%
chayote -28.9 0.24 41%
radishes 3.8 0.16 43%
spinach 1160.6 0.23 49%
summer squash 81.8 0.19 45%
arugula 38.5 0.25 45%
coconut meat -3290.4 3.54 10%
edamame 220.2 1.21 41%
parsley 306.9 0.36 48%
asparagus 404.0 0.22 50%
lettuce 86.1 0.15 50%
chives 14.4 0.30 48%
artichokes 438.7 0.47 49%
celery 88.2 0.18 50%
okra 167.0 0.22 50%
brussel sprouts 324.9 0.42 50%
cauliflower 153.9 0.25 50%
chard 137.5 0.19 51%
broccoli 249.3 0.35 50%
turnips 10.0 0.21 51%
strawberries -321.3 0.32 49%
soybeans (sprouted) 416.4 0.81 49%

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) 65 170
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