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
7.4
Zinc : Copper
8.9
Potassium : Sodium
0.8
Calcium : Magnesium
1.5
Iron : Copper
18.6
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: inflammation, adhd.

nutrient % DRI prioritize
Potassium 22%
Calcium 23%
Folate 23%
Iron 24%
Manganese 25%
Phosphorus 26%
Sodium 27%
Copper 30%
Zinc 33%
Omega-3 37%
Panto Acid (B5) 38%
Vitamin E 39%
Magnesium 43%
Cystine 76%
Vitamin B-6 72%
Riboflavin (B2) 99%
Vitamin C 105%
Vitamin D 179%
Vitamin A 290%
Selenium 69%

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
veal liver 1893.4 1.92 55%
beef liver 1717.3 1.75 60%
lamb liver 1597.0 1.68 48%
pork liver 1531.7 1.65 59%
lamb kidney 932.2 1.12 52%
turkey liver 1066.0 1.89 47%
egg white 376.0 0.52 74%
chicken liver 865.0 1.72 50%
beef kidney 790.7 1.57 52%
whole egg 674.1 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3265.6 1.43 47%
lobster 1140.3 0.89 71%
salmon 1438.7 1.56 52%
crab 1050.5 0.83 71%
halibut 1056.4 1.11 66%
mussel 862.0 0.86 63%
rockfish 934.5 1.09 66%
mollusks conch 1024.9 1.30 54%
crayfish 532.5 0.82 67%
flounder 544.6 0.86 57%
octopus 832.4 1.64 71%
clam 614.8 1.42 73%
pollock 411.7 1.11 69%
oysters 330.6 1.02 59%
whiting 368.2 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
spinach 732.1 0.23 49%
amaranth leaves 500.2 0.21 86%
wheat bran 1453.9 2.16 38%
turnip greens 500.1 0.29 44%
portabella mushrooms 406.2 0.29 55%
pumpkin 312.9 0.20 76%
chinese cabbage 266.5 0.12 54%
red peppers 343.3 0.31 40%
snap beans 255.7 0.15 58%
asparagus 288.5 0.22 50%
kale 304.8 0.28 60%
winter squash 360.4 0.40 69%
oat bran 1361.3 2.46 65%
zucchini 225.9 0.17 40%
banana pepper 267.6 0.27 36%
edamame 726.4 1.21 41%
collards 280.3 0.33 37%
artichokes 344.8 0.47 49%
escarole 201.4 0.19 24%
butternut squash 327.3 0.45 75%
cauliflower 214.5 0.25 50%
broccoli 265.9 0.35 50%
brussel sprouts 296.0 0.42 50%
summer squash 182.2 0.19 45%
celery 165.7 0.18 50%
parsley 250.9 0.36 48%
jalapeno peppers 199.9 0.27 37%
mung beans 146.8 0.19 74%
shiitake mushroom 242.2 0.39 58%
mustard greens 181.0 0.27 36%
carrots 242.5 0.41 64%
onions 184.9 0.32 65%
watercress 78.1 0.11 65%
okra 132.2 0.22 50%
seaweed (laver) 187.1 0.35 80%
sauerkraut 102.8 0.19 39%
chayote 127.2 0.24 41%
radishes 79.3 0.16 43%
chard 96.4 0.19 51%
pickles 56.3 0.12 40%
cucumber 56.3 0.12 40%
coconut water 88.0 0.19 66%
beet greens 101.2 0.22 35%
white mushroom 97.4 0.22 65%
lettuce 56.3 0.15 50%
chicory greens 90.6 0.23 23%
radicchio 89.5 0.23 68%
endive 44.8 0.17 7%
cabbage 70.7 0.23 55%
rhubarb 58.6 0.21 55%
alfalfa 62.9 0.23 19%
turnips 46.3 0.21 51%
peas 141.7 0.42 65%
eggplant 47.4 0.25 35%
red cabbage 69.9 0.29 55%
blackberries 128.9 0.43 27%
cantaloupe 81.4 0.34 70%
arugula 27.4 0.25 45%
coriander 14.1 0.23 30%
pinto beans 6.4 0.22 83%
turnips -3.5 0.22 61%
carambola 38.5 0.31 56%
celeriac 89.9 0.42 72%
spirulina 9.8 0.26 70%
strawberries 30.2 0.32 49%
chives 10.9 0.30 48%
beets 64.4 0.43 70%
mulberries 55.8 0.43 74%
limes -11.4 0.30 70%
soybeans (sprouted) 234.7 0.81 49%
seaweed (kelp) 34.6 0.43 77%
seaweed (wakame) 43.1 0.45 79%
grapefruit -44.1 0.30 83%
boysenberries 36.3 0.50 54%
sweet potato 216.3 0.90 81%

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) 65 185
fat (g) 20 90
carbs (g) 0 100
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 28 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)

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