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%
Vitamin D 66%
Calcium 78%
Folate 86%
Sodium 100%
Potassium 105%
Manganese 116%
Zinc 131%
Phosphorus 132%
Vitamin E 134%
Magnesium 135%
Copper 138%
Vitamin B12 195%
Omega-3 378%
Vitamin B5 (Pantothenic acid) 269%
Vitamin B3 (Niacin) 301%
Vitamin C 419%
Vitamin A 479%
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 1727.1 1.75 60%
lamb liver 1693.8 1.68 48%
veal liver 1770.3 1.92 55%
pork liver 1594.5 1.65 59%
lamb kidney 1074.7 1.12 52%
beef kidney 928.5 1.57 52%
chicken liver 940.4 1.72 50%
turkey liver 1001.3 1.89 47%
kefir (low fat) 1.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2637.8 1.43 47%
mussel 1124.0 0.86 63%
crab 941.9 0.83 71%
salmon 1256.1 1.56 52%
mollusks conch 1129.9 1.30 54%
lobster 919.3 0.89 71%
octopus 1071.6 1.64 71%
halibut 787.9 1.11 66%
clam 793.1 1.42 73%
rockfish 625.5 1.09 66%
crayfish 453.6 0.82 67%
oysters 494.5 1.02 59%
flounder 364.9 0.86 57%
welk 1141.0 2.75 82%
pollock 316.9 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 650.9 0.23 49%
wheat bran 1507.7 2.16 38%
turnip greens 550.1 0.29 44%
amaranth leaves 492.6 0.21 86%
snap beans 373.0 0.15 58%
pumpkin 371.0 0.20 76%
portabella mushrooms 401.1 0.29 55%
winter squash 447.5 0.40 69%
butternut squash 400.1 0.45 75%
chinese cabbage 246.9 0.12 54%
asparagus 280.3 0.22 50%
kale 304.1 0.28 60%
red peppers 313.5 0.31 40%
artichokes 368.4 0.47 49%
collards 304.0 0.33 37%
parsley 311.8 0.36 48%
edamame 699.2 1.21 41%
escarole 224.9 0.19 24%
jalapeno peppers 251.4 0.27 37%
zucchini 197.9 0.17 40%
banana pepper 228.6 0.27 36%
summer squash 188.4 0.19 45%
shiitake mushroom 270.9 0.39 58%
celery 173.7 0.18 50%
broccoli 241.3 0.35 50%
cauliflower 192.5 0.25 50%
mung beans 167.1 0.19 74%
mustard greens 192.1 0.27 36%
onions 212.5 0.32 65%
sauerkraut 141.1 0.19 39%
brussel sprouts 241.6 0.42 50%
watercress 64.4 0.11 65%
okra 119.1 0.22 50%
chard 101.8 0.19 51%
turnips 103.2 0.21 51%
radishes 78.6 0.16 43%
cucumber 56.4 0.12 40%
pickles 56.4 0.12 40%
white mushroom 101.1 0.22 65%
seaweed (laver) 156.4 0.35 80%
beet greens 99.4 0.22 35%
peas 181.5 0.42 65%
chicory greens 90.1 0.23 23%
lettuce 57.6 0.15 50%
radicchio 89.4 0.23 68%
coconut water 73.1 0.19 66%
chayote 95.0 0.24 41%
cantaloupe 128.9 0.34 70%
endive 49.7 0.17 7%
alfalfa 65.0 0.23 19%
cabbage 62.9 0.23 55%
carrots 142.1 0.41 64%
rhubarb 49.9 0.21 55%
eggplant 58.2 0.25 35%
blackberries 131.3 0.43 27%
strawberries 74.3 0.32 49%
red cabbage 65.2 0.29 55%
lemongrass 370.2 0.99 93%
arugula 29.9 0.25 45%
mulberries 105.8 0.43 74%
coriander 14.7 0.23 30%
turnips 13.0 0.22 61%
pinto beans 6.0 0.22 83%
beets 85.3 0.43 70%
spirulina 8.7 0.26 70%
carambola 20.8 0.31 56%
chives 11.4 0.30 48%
celeriac 60.1 0.42 72%
sweet potato 264.1 0.90 81%
limes -12.5 0.30 70%
grapefruit -14.4 0.30 83%
seaweed (wakame) 51.9 0.45 79%
seaweed (kelp) 33.1 0.43 77%
soybeans (sprouted) 198.4 0.81 49%
boysenberries 40.4 0.50 54%
leeks 92.8 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) 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