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%
Calcium 62%
Iron 63%
Vitamin E 78%
Phosphorus 81%
Magnesium 87%
Potassium 94%
Folate 96%
Zinc 96%
Panto Acid (B5) 103%
Sodium 118%
Manganese 119%
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).

Suggested animal based foods

food name nutrient density energy density insulin load
chicken liver 6.0 1.72 50%
lamb kidney 5.1 1.12 52%
pork liver 4.6 1.65 59%
veal liver 4.7 1.92 55%
lamb liver 4.3 1.68 48%
beef liver 4.1 1.75 60%
1.7 0.41 64%
beef tripe 2.2 1.03 55%
turkey liver 2.3 1.89 47%
beef kidney 1.9 1.57 52%
lamb lungs 1.4 0.95 58%

Suggested seafood based foods

food name nutrient density energy density insulin load
mollusks conch 4.6 1.3 54%
oysters 4.3 1.02 59%
mussel 3.6 0.86 63%
crab 3.1 0.83 71%
fish roe 3.4 1.43 47%
lobster 2.2 0.89 71%
crayfish 1.9 0.82 67%
caviar 3.2 2.64 33%
octopus 2.4 1.64 71%

Suggested plant based foods

food name nutrient density energy density insulin load
spinach 15.0 0.23 49%
endive 14.6 0.17 7%
chicory greens 14.0 0.23 23%
coriander 13.8 0.23 30%
beet greens 12.7 0.22 35%
watercress 12.5 0.11 65%
escarole 11.9 0.19 24%
parsley 11.9 0.36 48%
arugula 11.8 0.25 45%
amaranth leaves 11.8 0.21 86%
asparagus 11.3 0.22 50%
chinese cabbage 10.8 0.12 54%
lettuce 10.8 0.15 50%
turnip greens 10.9 0.29 44%
chard 10.8 0.19 51%
mustard greens 10.7 0.27 36%
chives 10.2 0.3 48%
okra 9.5 0.22 50%
seaweed (laver) 9.5 0.35 80%
seaweed (kelp) 9.5 0.43 77%
seaweed (wakame) 8.5 0.45 79%
radicchio 8.3 0.23 68%
alfalfa 8.2 0.23 19%
yeast extract spread 9.3 1.85 59%
broccoli 8.1 0.35 50%
celery 7.5 0.18 50%
onions 7.5 0.32 65%
zucchini 7.2 0.17 40%
cucumber 7.1 0.12 40%
pickles 7.1 0.12 40%
spirulina 7.0 0.26 70%
snap beans 6.8 0.15 58%
cauliflower 6.7 0.25 50%
sauerkraut 6.6 0.19 39%
summer squash 6.5 0.19 45%
white mushroom 6.4 0.22 65%
jalapeno peppers 6.4 0.27 37%
kale 6.1 0.28 60%
banana pepper 5.9 0.27 36%
mung beans 5.9 0.19 74%
pumpkin 5.7 0.2 76%
peas 5.8 0.42 65%
wheat bran 7.1 2.16 38%
portabella mushrooms 5.6 0.29 55%
artichokes 5.6 0.47 49%
collards 5.5 0.33 37%
lemongrass 6.0 0.99 93%
radishes 5.2 0.16 42%
red peppers 5.2 0.31 40%
cabbage 5.1 0.23 55%
butternut squash 5.2 0.45 75%
pinto beans 5.0 0.22 83%
shiitake mushroom 5.0 0.39 58%
turnips 4.6 0.21 51%
rhubarb 4.5 0.21 55%
winter squash 4.6 0.4 69%
red cabbage 4.5 0.29 55%
brussel sprouts 4.5 0.42 50%
eggplant 3.8 0.25 34%
coconut water 3.7 0.19 66%
beets 3.7 0.43 70%
soybeans (sprouted) 3.6 0.81 49%
chayote 3.1 0.24 40%
edamame 3.4 1.21 41%
blackberries 2.6 0.43 27%
leeks 2.6 0.61 83%
mulberries 2.4 0.43 74%
oat bran 3.9 2.46 65%
celeriac 2.3 0.42 72%
carrots 2.2 0.41 64%
boysenberries 2.0 0.5 54%
cowpeas 2.3 1.16 68%
jerusalem-artichokes 2.0 0.73 87%
lentils 2.1 1.16 64%
strawberries 1.3 0.32 49%
tofu 1.7 0.83 34%
turnips 1.2 0.22 61%
raspberries 1.2 0.52 30%
cantaloupe 1.0 0.34 70%
lima beans 1.6 1.13 70%

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) 95 190
fat (g) 20 75
carbs (g) 0 65
energy (calories) 1350

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 25 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)
nz protein whey isolate double chocolate 120
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 410
Moccona, Classic Medium Roast Coffee 11
EHP Labs, OxyShred, Kiwi Strawberry 21
Blueberries, Frozen, Unsweetened 51
Sanitarium, So Good Almond Milk, Unsweetened 52
Spinach, Raw 4
Lemon Juice, Fresh 1

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