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
3.8
Zinc : Copper
3.1
Potassium : Sodium
2.5
Calcium : Magnesium
2.1
Iron : Copper
7.5
Calcium : Phosphorus
1.2

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 20%
Sodium 39%
Methionine 43%
Vitamin E 48%
Lysine 53%
Leucine 55%
Valine 56%
Isoleucine 61%
Phosphorus 61%
Folate 62%
Iron 64%
Thiamin (B1) 72%
Threonine 73%

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 15892.6 1.89 50%
lamb (lean) 2920.1 1.44 43%
pork chops 2962.0 1.74 54%
egg white 1140.1 0.52 74%
lamb kidney 1229.0 1.12 52%
rib eye fillet 1941.8 1.99 45%
pork loin 1863.6 1.93 41%
cottage cheese (low fat) 825.0 0.81 63%
chicken breast 1351.7 1.48 60%
pork liver 1478.6 1.65 59%
lamb liver 1462.1 1.68 48%
porterhouse steak (fat trimmed) 1197.9 1.45 50%
beef kidney 1286.1 1.57 52%
beef heart 1411.7 1.79 52%
beef tripe 794.1 1.03 55%
lamb heart 1245.6 1.61 48%
pork shoulder 1224.3 1.62 56%
leg ham 1224.6 1.65 56%
beef roast 1330.3 1.78 48%
beef liver 1270.0 1.75 60%
cottage cheese 606.0 0.97 52%
chicken drumstick 1019.5 1.49 47%
bison 1189.8 1.71 53%
ground pork 1263.5 1.85 54%
ground beef (lean) 926.5 1.44 60%
lamb shank 1328.0 1.96 48%
veal liver 1240.9 1.92 55%
kefir (low fat) 0.8 0.41 64%
chuck steak 1235.5 1.94 51%
lean pastrami 435.9 0.95 73%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4137.7 1.43 47%
salmon 2720.4 1.56 52%
halibut 2065.6 1.11 66%
rockfish 1825.3 1.09 66%
clam 1804.8 1.42 73%
crab 1225.5 0.83 71%
lobster 1208.6 0.89 71%
flounder 1158.6 0.86 57%
orange roughy 996.0 1.05 70%
crayfish 781.3 0.82 67%
mussel 728.1 0.86 63%
whiting 880.1 1.16 66%
octopus 1204.6 1.64 71%
pollock 692.4 1.11 69%
perch 492.9 0.96 62%
tuna 1181.0 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 485.4 0.23 49%
turnip greens 481.6 0.29 44%
chinese cabbage 137.8 0.12 54%
amaranth leaves 160.5 0.21 86%
watercress 62.2 0.11 65%
asparagus 154.4 0.22 50%
mung beans 75.9 0.19 74%
lettuce 31.3 0.15 50%
chard 46.7 0.19 51%
escarole 35.9 0.19 24%
alfalfa 61.3 0.23 19%
endive 15.1 0.17 7%
banana pepper 84.7 0.27 36%
seaweed (laver) 147.2 0.35 80%
mustard greens 72.7 0.27 36%
okra 33.3 0.22 50%
white mushroom 30.0 0.22 65%
zucchini -17.5 0.17 40%
beet greens 21.3 0.22 35%
pickles -65.8 0.12 40%
cucumber -65.8 0.12 40%
cauliflower 32.3 0.25 50%
chicory greens 16.0 0.23 23%
rhubarb 0.9 0.21 55%
portabella mushrooms 63.1 0.29 55%
coriander 5.9 0.23 30%
radicchio 5.5 0.23 68%
pinto beans 4.2 0.22 83%
arugula 12.6 0.25 45%
radishes -60.5 0.16 43%
parsley 95.8 0.36 48%
snap beans -65.9 0.15 58%
spirulina 16.2 0.26 70%
celery -60.4 0.18 50%
kale 23.1 0.28 60%
sauerkraut -53.7 0.19 39%
summer squash -66.3 0.19 45%
broccoli 60.7 0.35 50%
chives 4.1 0.30 48%
turnips -67.5 0.21 51%
onions 12.6 0.32 65%
cabbage -65.1 0.23 55%
mulberries 89.9 0.43 74%
artichokes 129.8 0.47 49%
peas 78.4 0.42 65%
eggplant -72.3 0.25 35%
blackberries 57.4 0.43 27%
jalapeno peppers -72.1 0.27 37%
brussel sprouts 41.4 0.42 50%
limes -58.7 0.30 70%
boysenberries 97.9 0.50 54%
pumpkin -146.7 0.20 76%
red cabbage -86.1 0.29 55%
collards -60.2 0.33 37%

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) 70 175
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 August 29 2019 while her least nutrient-dense day is September 21 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