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
4.8
Zinc : Copper
7.2
Potassium : Sodium
1.3
Calcium : Magnesium
2.5
Iron : Copper
9.1
Calcium : Phosphorus
0.9

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 38%
Iron 53%
Manganese 57%
Folate 61%
Sodium 66%
Phosphorus 73%
Vitamin E 74%
Calcium 81%
Magnesium 89%
Potassium 94%
Thiamin (B1) 96%
Niacin (B3) 110%
Leucine 115%

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 545.7 1.12 52%
pork chops 746.1 1.74 54%
beef liver 672.5 1.75 60%
lamb liver 641.5 1.68 48%
pork liver 589.8 1.65 59%
beef tripe 258.0 1.03 55%
kefir (low fat) 1.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1684.1 1.43 47%
salmon 906.8 1.56 52%
halibut 699.9 1.11 66%
mussel 490.0 0.86 63%
mollusks conch 645.3 1.30 54%
crab 339.3 0.83 71%
rockfish 412.4 1.09 66%
crayfish 223.5 0.82 67%
lobster 193.1 0.89 71%
flounder 182.2 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 560.8 0.23 49%
turnip greens 476.8 0.29 44%
snap beans 342.8 0.15 58%
amaranth leaves 319.3 0.21 86%
artichokes 394.1 0.47 49%
wheat bran 1023.9 2.16 38%
oat bran 1128.8 2.46 65%
chinese cabbage 198.8 0.12 54%
asparagus 232.3 0.22 50%
pumpkin 217.8 0.20 76%
winter squash 279.8 0.40 69%
edamame 580.1 1.21 41%
banana pepper 196.0 0.27 36%
butternut squash 271.8 0.45 75%
brussel sprouts 249.1 0.42 50%
kale 189.5 0.28 60%
portabella mushrooms 195.2 0.29 55%
parsley 212.6 0.36 48%
onions 198.6 0.32 65%
escarole 147.1 0.19 24%
mung beans 144.4 0.19 74%
celery 133.8 0.18 50%
zucchini 133.7 0.17 40%
collards 189.3 0.33 37%
summer squash 131.3 0.19 45%
jalapeno peppers 156.5 0.27 37%
red peppers 169.1 0.31 40%
okra 132.7 0.22 50%
broccoli 174.5 0.35 50%
cauliflower 132.4 0.25 50%
sauerkraut 110.3 0.19 39%
mustard greens 137.4 0.27 36%
lemongrass 416.2 0.99 93%
turnips 103.7 0.21 51%
shiitake mushroom 169.7 0.39 58%
coconut water 91.2 0.19 66%
cucumber 63.3 0.12 40%
pickles 63.3 0.12 40%
watercress 52.0 0.11 65%
peas 168.9 0.42 65%
chard 69.0 0.19 51%
lettuce 53.0 0.15 50%
radishes 50.6 0.16 43%
rhubarb 71.3 0.21 55%
mulberries 150.6 0.43 74%
beet greens 72.7 0.22 35%
jerusalem-artichokes 265.7 0.73 87%
soybeans (sprouted) 293.0 0.81 49%
seaweed (laver) 112.5 0.35 80%
radicchio 58.7 0.23 68%
alfalfa 57.3 0.23 19%
endive 34.9 0.17 7%
cabbage 55.2 0.23 55%
white mushroom 55.1 0.22 65%
chicory greens 54.4 0.23 23%
eggplant 56.3 0.25 35%
celeriac 121.4 0.42 72%
blackberries 120.7 0.43 27%
chayote 46.2 0.24 41%
red cabbage 65.0 0.29 55%
boysenberries 123.3 0.50 54%
arugula 23.7 0.25 45%
beets 87.1 0.43 70%
coriander 10.4 0.23 30%
pinto beans 5.6 0.22 83%
carrots 69.8 0.41 64%
lentils 364.8 1.16 64%
spirulina 10.0 0.26 70%
turnips -8.0 0.22 61%
strawberries 17.3 0.32 49%
chives 8.0 0.30 48%
cowpeas 342.8 1.16 69%
cantaloupe 15.4 0.34 70%
limes -2.7 0.30 70%
black beans 1215.7 3.41 73%
seaweed (kelp) 25.9 0.43 77%
seaweed (wakame) 36.0 0.45 79%
raspberries 55.4 0.52 30%
leeks 83.7 0.61 83%
carambola -43.6 0.31 56%
gooseberries -12.7 0.44 52%
apricots -8.6 0.48 71%
honeydew melon -59.7 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 June 25 2019 while her least nutrient-dense day is June 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)

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