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).

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
3.7
Zinc : Copper
5.5
Potassium : Sodium
1.1
Calcium : Magnesium
3.0
Iron : Copper
8.2
Calcium : Phosphorus
1.0

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
Vitamin D 47%
Iron 63%
Manganese 71%
Sodium 79%
Phosphorus 81%
Magnesium 87%
Potassium 94%
Calcium 96%
Panto Acid (B5) 103%
Vitamin E 117%
Zinc 118%
Folate 120%
Thiamin (B1) 136%

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
lamb kidney 505.6 1.12 52%
pork liver 645.0 1.65 59%
veal liver 730.9 1.92 55%
lamb liver 645.1 1.68 48%
beef liver 593.7 1.75 60%
chicken liver 454.1 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1247.3 1.43 47%
mollusks conch 699.6 1.30 54%
mussel 460.2 0.86 63%
crab 300.5 0.83 71%
lobster 238.1 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1377.2 2.46 65%
spinach 570.0 0.23 49%
wheat bran 1130.7 2.16 38%
black beans 1522.6 3.41 73%
snap beans 412.8 0.15 58%
turnip greens 440.4 0.29 44%
amaranth leaves 341.4 0.21 86%
artichokes 400.7 0.47 49%
edamame 635.5 1.21 41%
winter squash 357.5 0.40 69%
pumpkin 285.3 0.20 76%
butternut squash 331.4 0.45 75%
asparagus 239.7 0.22 50%
brussel sprouts 297.4 0.42 50%
chinese cabbage 192.0 0.12 54%
escarole 212.8 0.19 24%
jalapeno peppers 220.0 0.27 37%
portabella mushrooms 221.8 0.29 55%
lemongrass 445.3 0.99 93%
parsley 233.3 0.36 48%
celery 174.6 0.18 50%
onions 219.4 0.32 65%
collards 223.4 0.33 37%
red peppers 211.2 0.31 40%
garbanzo beans 1352.7 3.78 69%
kale 195.4 0.28 60%
cauliflower 183.0 0.25 50%
zucchini 158.1 0.17 40%
banana pepper 185.6 0.27 36%
broccoli 214.3 0.35 50%
summer squash 158.0 0.19 45%
mung beans 156.5 0.19 74%
lentils 466.2 1.16 64%
shiitake mushroom 206.6 0.39 58%
sauerkraut 139.7 0.19 39%
okra 143.8 0.22 50%
peas 206.3 0.42 65%
cowpeas 450.2 1.16 69%
cucumber 97.3 0.12 40%
pickles 97.3 0.12 40%
turnips 124.7 0.21 51%
soybeans (sprouted) 322.2 0.81 49%
coconut water 118.3 0.19 66%
mustard greens 136.1 0.27 36%
radishes 76.9 0.16 43%
chayote 105.7 0.24 41%
watercress 50.8 0.11 65%
chard 72.7 0.19 51%
beet greens 81.2 0.22 35%
lettuce 55.6 0.15 50%
radicchio 78.1 0.23 68%
cabbage 77.9 0.23 55%
jerusalem-artichokes 238.1 0.73 87%
mulberries 138.9 0.43 74%
rhubarb 68.0 0.21 55%
blackberries 135.8 0.43 27%
chicory greens 71.5 0.23 23%
celeriac 134.1 0.42 72%
alfalfa 68.6 0.23 19%
eggplant 73.4 0.25 35%
red cabbage 89.1 0.29 55%
endive 46.8 0.17 7%
seaweed (laver) 104.2 0.35 80%
white mushroom 61.4 0.22 65%
beets 124.1 0.43 70%
carrots 102.7 0.41 64%
strawberries 65.9 0.32 49%
turnips 31.3 0.22 61%
boysenberries 116.6 0.50 54%
arugula 27.2 0.25 45%
cantaloupe 55.5 0.34 70%
coriander 11.3 0.23 30%
pinto beans 5.5 0.22 83%
leeks 129.2 0.61 83%
spirulina 8.2 0.26 70%
chives 8.7 0.30 48%
grapefruit 4.8 0.30 83%
limes 2.6 0.30 70%
lima beans 275.4 1.13 70%
kidney beans 1011.3 3.37 74%
carambola 2.7 0.31 56%
seaweed (kelp) 37.5 0.43 77%
honeydew melon 13.7 0.36 66%
raspberries 66.1 0.52 30%
seaweed (wakame) 38.1 0.45 79%
watermelon -20.1 0.30 60%
peaches 8.7 0.39 70%
kiwifruit 78.0 0.61 55%
grapefruit -18.6 0.33 85%

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) 75 190
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 April 26 2019 while her least nutrient-dense day is April 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)
Beef, Ground, 90% Lean Meat, 10% Fat, Raw 176
Lettuce, Iceberg 4
nz protein whey isolate double chocolate 120
Regal, Farm Raised, New Zealand King Salmon 148
Spinach, Raw 8
Almond Milk, Plain, Original, Unsweetened 36
EHP Labs, OxyShred, Kiwi Strawberry 21
Raw Egg 186
Blueberries, Frozen, Unsweetened 26
Cinnamon, Ground 3
chicken liver pate 32
Cucumber, Raw, With Peel 15
Spinach, Raw 7
Kale, Raw 15
Watercress, Raw 3
Mushrooms, Raw 19
Mackerel, Canned, Drained 39
Avocado, Black Skin, California Type 50
Coriander Leaf, Fresh 1
Parsley, Fresh 2
Yogurt, Plain, Whole Milk 19

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