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
4.6
Zinc : Copper
2.4
Potassium : Sodium
1.2
Calcium : Magnesium
2.2
Iron : Copper
2.8
Calcium : Phosphorus
0.7

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 26%
Iron 54%
Vitamin E 60%
Sodium 88%
Calcium 92%
Thiamin (B1) 97%
Manganese 100%
Phosphorus 106%
Magnesium 112%
Potassium 115%
Folate 120%
Zinc 127%
Omega-3 132%

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 liver 697.2 1.68 48%
lamb kidney 469.5 1.12 52%
pork liver 446.2 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1888.7 1.43 47%
mussel 697.6 0.86 63%
mollusks conch 749.4 1.30 54%
salmon 715.7 1.56 52%
crab 366.1 0.83 71%
lobster 304.4 0.89 71%
rockfish 312.1 1.09 66%
halibut 314.8 1.11 66%
oysters 249.3 1.02 59%
flounder 190.1 0.86 57%
octopus 421.2 1.64 71%
crayfish 173.2 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
edamame 930.9 1.21 41%
oat bran 1268.3 2.46 65%
spinach 555.5 0.23 49%
black beans 1458.5 3.41 73%
wheat bran 1041.6 2.16 38%
turnip greens 436.0 0.29 44%
snap beans 387.9 0.15 58%
amaranth leaves 337.1 0.21 86%
artichokes 372.3 0.47 49%
pumpkin 256.7 0.20 76%
winter squash 317.0 0.40 69%
butternut squash 298.7 0.45 75%
asparagus 227.3 0.22 50%
lemongrass 447.3 0.99 93%
chinese cabbage 184.4 0.12 54%
brussel sprouts 267.8 0.42 50%
zucchini 189.8 0.17 40%
summer squash 179.7 0.19 45%
onions 216.5 0.32 65%
parsley 219.1 0.36 48%
escarole 169.9 0.19 24%
jalapeno peppers 188.7 0.27 37%
kale 193.5 0.28 60%
collards 202.3 0.33 37%
celery 147.6 0.18 50%
red peppers 188.6 0.31 40%
banana pepper 168.5 0.27 36%
broccoli 186.1 0.35 50%
garbanzo beans 1207.3 3.78 69%
mung beans 136.8 0.19 74%
sauerkraut 134.1 0.19 39%
cauliflower 148.6 0.25 50%
cowpeas 421.3 1.16 69%
okra 134.1 0.22 50%
lentils 408.4 1.16 64%
coconut water 115.4 0.19 66%
turnips 114.0 0.21 51%
mustard greens 129.7 0.27 36%
portabella mushrooms 136.7 0.29 55%
pickles 78.7 0.12 40%
cucumber 78.7 0.12 40%
peas 167.6 0.42 65%
soybeans (sprouted) 275.4 0.81 49%
radishes 67.5 0.16 43%
watercress 42.6 0.11 65%
chard 69.0 0.19 51%
shiitake mushroom 124.6 0.39 58%
beet greens 76.3 0.22 35%
lettuce 52.8 0.15 50%
seaweed (laver) 109.8 0.35 80%
radicchio 71.7 0.23 68%
cabbage 70.6 0.23 55%
rhubarb 63.3 0.21 55%
mulberries 125.2 0.43 74%
chayote 71.7 0.24 41%
red cabbage 83.2 0.29 55%
beets 118.7 0.43 70%
jerusalem-artichokes 207.2 0.73 87%
blackberries 117.4 0.43 27%
chicory greens 58.4 0.23 23%
eggplant 61.5 0.25 35%
alfalfa 55.8 0.23 19%
endive 39.1 0.17 7%
celeriac 104.2 0.42 72%
white mushroom 40.9 0.22 65%
carrots 85.3 0.41 64%
strawberries 57.0 0.32 49%
kidney beans 962.7 3.37 74%
boysenberries 101.8 0.50 54%
turnips 20.8 0.22 61%
arugula 24.4 0.25 45%
cantaloupe 48.9 0.34 70%
coriander 10.0 0.23 30%
leeks 124.7 0.61 83%
pinto beans 4.2 0.22 83%
navy beans 347.3 1.40 61%
spirulina 6.6 0.26 70%
lima beans 262.9 1.13 70%
lupin seeds 1026.6 3.71 51%
chives 8.1 0.30 48%
seaweed (wakame) 45.2 0.45 79%
seaweed (kelp) 33.7 0.43 77%
limes -8.1 0.30 70%
honeydew melon -0.3 0.36 66%

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) 70 180
fat (g) 20 70
carbs (g) 0 105
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 May 14 2019 while her least nutrient-dense day is May 11 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