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
4.3
Zinc : Copper
4.5
Potassium : Sodium
1.7
Calcium : Magnesium
2.5
Iron : Copper
7.2
Calcium : Phosphorus
1.0

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 30%
Iron 65%
Sodium 66%
Folate 69%
Vitamin E 69%
Phosphorus 83%
Leucine 94%
Valine 96%
Methionine 100%
Calcium 103%
Manganese 106%
Isoleucine 110%
Lysine 112%

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 13181.7 1.89 50%
lamb (lean) 2399.1 1.44 43%
pork chops 2027.6 1.74 54%
egg white 960.0 0.52 74%
rib eye fillet 1646.7 1.99 45%
pork liver 1286.5 1.65 59%
lamb kidney 928.8 1.12 52%
cottage cheese (low fat) 719.4 0.81 63%
beef tripe 839.4 1.03 55%
chicken breast 1118.2 1.48 60%
beef heart 1225.6 1.79 52%
beef kidney 1058.0 1.57 52%
porterhouse steak (fat trimmed) 959.0 1.45 50%
beef liver 1126.6 1.75 60%
pork loin 1230.2 1.93 41%
beef roast 1122.7 1.78 48%
lamb heart 999.8 1.61 48%
cottage cheese 547.7 0.97 52%
lamb liver 969.0 1.68 48%
ground beef (lean) 805.2 1.44 60%
chicken drumstick 822.5 1.49 47%
veal liver 1106.5 1.92 55%
bison 963.2 1.71 53%
lamb shank 1109.1 1.96 48%
pork shoulder 884.5 1.62 56%
leg ham 890.5 1.65 56%
sirloin steak (lean) 918.9 1.77 57%
chuck steak 1024.4 1.94 51%
lean pastrami 366.7 0.95 73%
kefir (low fat) 0.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3560.6 1.43 47%
salmon 2308.7 1.56 52%
halibut 1758.8 1.11 66%
rockfish 1558.8 1.09 66%
clam 1505.8 1.42 73%
crab 1050.6 0.83 71%
lobster 1021.3 0.89 71%
flounder 998.0 0.86 57%
orange roughy 845.2 1.05 70%
crayfish 683.5 0.82 67%
mussel 682.2 0.86 63%
whiting 736.9 1.16 66%
octopus 1025.3 1.64 71%
pollock 577.8 1.11 69%
perch 411.1 0.96 62%
trout 864.2 1.68 45%
tuna 942.0 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 435.2 0.23 49%
turnip greens 428.5 0.29 44%
amaranth leaves 186.6 0.21 86%
chinese cabbage 121.7 0.12 54%
watercress 44.9 0.11 65%
asparagus 107.2 0.22 50%
mung beans 65.1 0.19 74%
lettuce 23.7 0.15 50%
chard 43.9 0.19 51%
escarole 34.8 0.19 24%
seaweed (laver) 132.0 0.35 80%
endive 12.2 0.17 7%
alfalfa 46.5 0.23 19%
mustard greens 60.6 0.27 36%
banana pepper 59.5 0.27 36%
snap beans -24.1 0.15 58%
zucchini -13.8 0.17 40%
chicory greens 17.5 0.23 23%
rhubarb 5.7 0.21 55%
cauliflower 27.9 0.25 50%
white mushroom 14.9 0.22 65%
beet greens 14.3 0.22 35%
radicchio 13.8 0.23 68%
okra 6.2 0.22 50%
coriander 5.6 0.23 30%
parsley 84.7 0.36 48%
pinto beans 3.2 0.22 83%
arugula 12.4 0.25 45%
radishes -45.6 0.16 43%
cucumber -72.0 0.12 40%
pickles -72.0 0.12 40%
celery -40.1 0.18 50%
kale 26.9 0.28 60%
sauerkraut -33.1 0.19 39%
spirulina 12.7 0.26 70%
portabella mushrooms 27.9 0.29 55%
broccoli 61.2 0.35 50%
mulberries 101.5 0.43 74%
summer squash -58.8 0.19 45%
onions 20.1 0.32 65%
blackberries 86.6 0.43 27%
chives 3.4 0.30 48%
artichokes 119.2 0.47 49%
turnips -57.5 0.21 51%
cabbage -61.7 0.23 55%
boysenberries 108.9 0.50 54%
peas 57.0 0.42 65%
eggplant -59.5 0.25 35%
jalapeno peppers -49.6 0.27 37%
pumpkin -109.7 0.20 76%
collards -18.3 0.33 37%
limes -59.8 0.30 70%
brussel sprouts 14.8 0.42 50%

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 September 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