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.

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).

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
2.0
Zinc : Copper
8.5
Potassium : Sodium
1.5
Calcium : Magnesium
2.4
Iron : Copper
9.3
Calcium : Phosphorus
0.8

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, inflammation.

nutrient % DRI prioritize
Iron 64%
Sodium 66%
Vitamin D 66%
Manganese 70%
Potassium 105%
Folate 107%
Calcium 121%
Phosphorus 132%
Magnesium 135%
Copper 155%
Zinc 162%
Vitamin B12 195%
Vitamin E 201%
Pantothenic acid (B5) 269%
Niacin (B3) 301%
Vitamin A 367%
Selenium 274%

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
beef liver 1765.6 1.75 60%
veal liver 1806.6 1.92 55%
pork liver 1592.1 1.65 59%
lamb liver 1425.5 1.68 48%
lamb kidney 932.3 1.12 52%
chicken liver 961.3 1.72 50%
turkey liver 987.8 1.89 47%
beef kidney 792.5 1.57 52%
kefir (low fat) 2.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1955.4 1.43 47%
mollusks conch 1099.3 1.30 54%
mussel 882.7 0.86 63%
crab 837.1 0.83 71%
lobster 761.6 0.89 71%
octopus 958.8 1.64 71%
halibut 622.3 1.11 66%
salmon 802.1 1.56 52%
clam 700.5 1.42 73%
crayfish 397.6 0.82 67%
welk 1202.5 2.75 82%
oysters 417.1 1.02 59%
rockfish 372.0 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1561.7 2.16 38%
spinach 651.3 0.23 49%
turnip greens 538.0 0.29 44%
amaranth leaves 451.2 0.21 86%
snap beans 383.9 0.15 58%
pumpkin 379.1 0.20 76%
portabella mushrooms 414.1 0.29 55%
winter squash 451.4 0.40 69%
butternut squash 398.5 0.45 75%
asparagus 281.7 0.22 50%
artichokes 379.2 0.47 49%
chinese cabbage 217.6 0.12 54%
collards 298.6 0.33 37%
kale 273.3 0.28 60%
escarole 228.9 0.19 24%
jalapeno peppers 253.2 0.27 37%
parsley 271.5 0.36 48%
shiitake mushroom 284.3 0.39 58%
red peppers 242.9 0.31 40%
celery 175.7 0.18 50%
mung beans 163.7 0.19 74%
onions 208.6 0.32 65%
zucchini 140.1 0.17 40%
summer squash 143.6 0.19 45%
banana pepper 172.8 0.27 36%
broccoli 211.0 0.35 50%
sauerkraut 135.0 0.19 39%
mustard greens 166.3 0.27 36%
cauliflower 150.4 0.25 50%
brussel sprouts 207.7 0.42 50%
turnips 109.1 0.21 51%
okra 114.8 0.22 50%
chard 95.1 0.19 51%
watercress 55.8 0.11 65%
pickles 60.0 0.12 40%
cucumber 60.0 0.12 40%
radishes 72.4 0.16 43%
white mushroom 103.6 0.22 65%
coconut water 81.7 0.19 66%
beet greens 93.9 0.22 35%
radicchio 90.1 0.23 68%
chayote 97.8 0.24 41%
lettuce 56.8 0.15 50%
chicory greens 87.3 0.23 23%
seaweed (laver) 134.4 0.35 80%
carrots 153.5 0.41 64%
endive 49.9 0.17 7%
peas 152.8 0.42 65%
alfalfa 65.6 0.23 19%
rhubarb 51.0 0.21 55%
cantaloupe 104.1 0.34 70%
lemongrass 394.4 0.99 93%
eggplant 63.3 0.25 35%
cabbage 46.3 0.23 55%
blackberries 129.1 0.43 27%
red cabbage 66.3 0.29 55%
arugula 29.6 0.25 45%
coriander 14.2 0.23 30%
turnips 10.8 0.22 61%
beets 93.7 0.43 70%
pinto beans 5.8 0.22 83%
mulberries 85.7 0.43 74%
sweet potato 293.4 0.90 81%
edamame 433.2 1.21 41%
spirulina 9.1 0.26 70%
celeriac 72.6 0.42 72%
strawberries 21.1 0.32 49%
chives 10.3 0.30 48%
soybeans (sprouted) 222.6 0.81 49%
carambola 1.1 0.31 56%
seaweed (kelp) 34.2 0.43 77%
limes -23.9 0.30 70%
boysenberries 57.7 0.50 54%
seaweed (wakame) 41.6 0.45 79%
leeks 103.1 0.61 83%
grapefruit -58.3 0.30 83%
peaches -24.5 0.39 70%
watermelon -63.9 0.30 60%

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) 75 185
fat (g) 20 100
carbs (g) 0 65
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 01 2019 while her least nutrient-dense day is April 30 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)
Raw Egg 136
Mushrooms, Raw 21
Coconut Oil 122
Spinach, Raw 20
Chicken Breast, Skin Removed Before Cooking 571
Optimum Nutrition, Gold Standard, 100% Isolate, Chocolate Bliss 110
Almond Milk, Plain, Original, Unsweetened 36
Green Beans, Raw 31
Broccoli, Raw 34
Olive Oil 119
Ditch the Carbs Caveman Balls 182

Worst Day

food name energy (kcal)
Raw Egg 205
Coconut Oil 61
Mushrooms, Raw 21
Sealord, Tuna Sensations, Sweet Thai Chilli 199
Chicken Breast, Skin Removed Before Cooking 346
Broccoli, Raw 34
Optimum Nutrition, Gold Standard, 100% Isolate, Chocolate Bliss 110
Almond Milk, Plain, Original, Unsweetened 36
Green Beans, Raw 31
Olive Oil 119
Broccoli, Raw 34
Olive Oil 119

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