Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Cindy 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 and being zero carb.

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 Cindy’s 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
13.5
Zinc : Copper
8.6
Potassium : Sodium
0.4
Calcium : Magnesium
2.8
Iron : Copper
13.9
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Cindy’s 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: depression, high estrogen, hypothyroidism, low testosterone, headaches.

nutrient % DRI prioritize
Vitamin D 9%
Thiamin (B1) 18%
Iron 21%
Manganese 21%
Omega-3 24%
Vitamin B12 28%
Potassium 29%
Magnesium 30%
Calcium 32%
Folate 33%
Copper 34%
Phosphorus 34%
Zinc 36%
Cystine 97%
Vitamin K 81%
Vitamin B-6 53%
Niacin (B3) 76%
Riboflavin (B2) 65%
Vitamin C 53%
Vitamin E 49%
Vitamin A 186%
Selenium 47%

optimal foods for you

The foods listed below will provide Cindy 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 liver 1208.1 1.89 47%
beef kidney 1001.2 1.57 52%
pork chops 1092.2 1.74 54%
lamb heart 541.0 1.61 48%
lamb (lean) 418.8 1.44 43%
lamb lungs 88.6 0.95 58%
chicken breast 386.4 1.48 60%
beef tripe 74.3 1.03 55%
pork shoulder 343.7 1.62 56%
bison 343.2 1.71 53%
ground beef (lean) 173.1 1.44 60%
lamb brains 215.4 1.54 27%
veal 195.5 1.51 65%
leg ham 270.5 1.65 56%
sirloin steak (lean) 312.7 1.77 57%
porterhouse steak (fat trimmed) 97.0 1.45 50%
beef heart 257.7 1.79 52%
pork loin 335.2 1.93 41%
turkey gizzard 101.9 1.55 57%
beef roast 240.2 1.78 48%
lamb sweetbread 26.8 1.44 43%
turkey heart 199.4 1.74 47%
ham 1.5 1.49 29%
roast ham 183.6 1.78 41%
chicken drumstick -19.7 1.49 47%
pork (lean) 197.5 2.09 44%
roast pork 132.1 1.99 41%
chuck steak 89.5 1.94 51%
veal loin -55.5 1.75 48%
pork ribs 151.1 2.16 39%
lamb shank 4.0 1.96 48%
headcheese -309.2 1.57 20%
elk -121.1 1.93 44%
top round steak -42.2 2.09 56%
turkey -104.1 2.21 28%
roast beef -171.0 2.19 38%
lamb chop -86.8 2.34 42%
rotisserie chicken thigh -452.6 1.93 39%
ground beef, 80/20 -1.7 2.70 31%
beef rib eye steak -276.2 2.48 33%
beef brisket -307.0 2.44 37%
sirloin steak -313.4 2.43 36%
beef loin, top loin -360.2 2.50 34%
ground turkey -358.3 2.58 30%
goat cheese -371.5 2.64 21%
beef tenderloin steak -443.6 2.62 32%
flank, steak -446.3 2.63 33%
beef rib, eye -456.0 2.65 32%
ground beef -565.5 2.48 30%
lamb leg -505.1 2.58 31%
beef tenderloin steak -523.1 2.73 31%
beef rib, small end -503.2 2.78 31%
beef loin -578.4 2.78 30%
beef brisket -570.8 2.80 33%
ground beef 70/30 -650.3 2.70 30%
ground beef, 75/25 -661.3 2.77 31%
sweetbread -427.1 3.18 12%
ground beef 70/30 -704.5 2.77 30%
beef brisket, flat half -639.1 2.89 32%
beef shortribs -611.4 2.95 33%
beef brisket, flat half -689.4 2.98 31%
t-bone steak -830.7 2.94 26%
chicken -1925.2 2.19 36%
pork ribs -1068.7 3.61 18%
lamb rib -1259.2 3.61 19%
duck -1952.0 3.37 18%
lamb -2881.9 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 1635.1 1.56 52%
crab 1082.6 0.83 71%
lobster 1025.3 0.89 71%
halibut 1163.8 1.11 66%
rockfish 876.9 1.09 66%
crayfish 541.7 0.82 67%
flounder 495.5 0.86 57%
pollock 447.4 1.11 69%
tuna 832.5 1.84 52%
whiting 364.1 1.16 66%
perch 158.3 0.96 62%
trout 574.2 1.68 45%
orange roughy 147.7 1.05 70%
sardine 730.3 2.08 38%
white fish 80.3 1.08 70%
haddock 93.8 1.16 71%
sturgeon 104.7 1.35 49%
anchovy 246.6 2.10 44%
herring 134.6 2.17 36%
cod 451.9 2.90 71%
mackerel 167.3 3.05 14%

macronutrients

The macronutrient split of Cindy’s diet is shown in the chart below.

macro targets

While Cindy’s 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) 80 210
fat (g) 25 130
carbs (g) 0 0
energy (calories) 1500

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 Cindy’s food log based on the harder to find 50% of the essential nutrients. Cindy’s most nutrient dense day is December 10 2019 while her least nutrient-dense day is November 11 2019.

best and worst days

Cindy’s food diary for the best and worst days are shown below for comparison. Cindy 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