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
11.1
Potassium : Sodium
0.9
Calcium : Magnesium
1.2
Iron : Copper
24.9
Calcium : Phosphorus
0.6

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
Calcium 21%
Manganese 23%
Copper 26%
Folate 26%
Phosphorus 28%
Potassium 28%
Iron 29%
Sodium 30%
Vitamin E 30%
Zinc 36%
Niacin (B3) 46%
Omega-3 46%
Panto Acid (B5) 46%
Cystine 93%
Vitamin B-6 88%
Riboflavin (B2) 117%
Vitamin C 140%
Vitamin D 265%
Vitamin A 427%
Selenium 59%
Magnesium 47%

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
turkey 3317.9 1.89 50%
beef liver 1963.1 1.75 60%
veal liver 2054.3 1.92 55%
lamb liver 1777.3 1.68 48%
pork liver 1625.1 1.65 59%
lamb kidney 1062.2 1.12 52%
turkey liver 1149.1 1.89 47%
egg white 327.0 0.52 74%
chicken liver 964.6 1.72 50%
beef kidney 803.9 1.57 52%
pork chops 819.7 1.74 54%
lamb (lean) 575.8 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3203.5 1.43 47%
salmon 1681.8 1.56 52%
lobster 1140.4 0.89 71%
halibut 1247.8 1.11 66%
crab 1080.5 0.83 71%
mussel 856.7 0.86 63%
rockfish 955.7 1.09 66%
mollusks conch 980.8 1.30 54%
crayfish 543.4 0.82 67%
flounder 531.2 0.86 57%
octopus 840.0 1.64 71%
pollock 433.1 1.11 69%
oysters 328.3 1.02 59%
clam 534.5 1.42 73%

Plant based foods

food name nutrient density energy density insulin load
spinach 732.9 0.23 49%
wheat bran 1605.7 2.16 38%
amaranth leaves 505.0 0.21 86%
turnip greens 495.2 0.29 44%
portabella mushrooms 482.9 0.29 55%
pumpkin 313.1 0.20 76%
chinese cabbage 273.9 0.12 54%
red peppers 353.3 0.31 40%
asparagus 302.5 0.22 50%
snap beans 244.9 0.15 58%
kale 302.4 0.28 60%
winter squash 367.2 0.40 69%
banana pepper 285.7 0.27 36%
zucchini 228.9 0.17 40%
shiitake mushroom 312.2 0.39 58%
collards 276.1 0.33 37%
escarole 199.6 0.19 24%
artichokes 347.8 0.47 49%
butternut squash 336.6 0.45 75%
cauliflower 214.4 0.25 50%
summer squash 184.0 0.19 45%
broccoli 263.0 0.35 50%
celery 165.8 0.18 50%
parsley 259.0 0.36 48%
mung beans 160.5 0.19 74%
brussel sprouts 284.3 0.42 50%
jalapeno peppers 195.5 0.27 37%
mustard greens 184.2 0.27 36%
carrots 246.4 0.41 64%
watercress 77.9 0.11 65%
okra 139.9 0.22 50%
edamame 672.1 1.21 41%
onions 181.8 0.32 65%
seaweed (laver) 192.8 0.35 80%
white mushroom 115.9 0.22 65%
radishes 77.6 0.16 43%
chard 96.4 0.19 51%
chayote 124.8 0.24 41%
sauerkraut 96.0 0.19 39%
pickles 51.4 0.12 40%
cucumber 51.4 0.12 40%
beet greens 100.8 0.22 35%
lettuce 56.9 0.15 50%
coconut water 74.9 0.19 66%
chicory greens 90.7 0.23 23%
radicchio 87.4 0.23 68%
endive 45.1 0.17 7%
cabbage 66.7 0.23 55%
rhubarb 55.2 0.21 55%
alfalfa 63.0 0.23 19%
turnips 50.5 0.21 51%
eggplant 49.7 0.25 35%
peas 136.4 0.42 65%
red cabbage 66.2 0.29 55%
oat bran 1230.8 2.46 65%
cantaloupe 82.6 0.34 70%
arugula 26.9 0.25 45%
blackberries 122.1 0.43 27%
coriander 14.6 0.23 30%
pinto beans 7.2 0.22 83%
spirulina 11.0 0.26 70%
turnips -8.3 0.22 61%
carambola 31.1 0.31 56%
celeriac 84.3 0.42 72%
strawberries 20.8 0.32 49%
chives 10.9 0.30 48%
beets 54.8 0.43 70%
mulberries 47.1 0.43 74%
limes -20.1 0.30 70%
seaweed (kelp) 33.5 0.43 77%
seaweed (wakame) 45.0 0.45 79%
soybeans (sprouted) 220.0 0.81 49%
grapefruit -66.4 0.30 83%
boysenberries 29.3 0.50 54%

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