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 low 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
5.4
Zinc : Copper
9.8
Potassium : Sodium
1.2
Calcium : Magnesium
0.8
Iron : Copper
33.7
Calcium : Phosphorus
1.2

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: inflammation, headaches.

nutrient % DRI prioritize
Omega-3 66%
Calcium 70%
Phosphorus 74%
Potassium 89%
Leucine 98%
Valine 99%
Sodium 100%
Folate 109%
Isoleucine 110%
Methionine 112%
Copper 130%
Tyrosine 131%
Histidine 133%
Cystine 136%
Vitamin B3 (Niacin) 306%
Vitamin C 237%
Vitamin A 389%
Selenium 332%
Manganese 134%
Zinc 143%
Magnesium 371%

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 26708.3 1.89 50%
lamb (lean) 4040.2 1.44 43%
pork chops 3821.9 1.74 54%
beef liver 2372.1 1.75 60%
pork loin 2513.3 1.93 41%
pork liver 2148.6 1.65 59%
lamb liver 2180.8 1.68 48%
lamb kidney 1481.2 1.12 52%
veal liver 2426.3 1.92 55%
chicken breast 1877.1 1.48 60%
rib eye fillet 2437.4 1.99 45%
beef tripe 964.5 1.03 55%
beef kidney 1534.9 1.57 52%
porterhouse steak (fat trimmed) 1369.3 1.45 50%
pork shoulder 1574.9 1.62 56%
ground pork 1839.0 1.85 54%
beef roast 1704.8 1.78 48%
leg ham 1530.6 1.65 56%
ground beef (lean) 1271.2 1.44 60%
chicken drumstick 1293.1 1.49 47%
sirloin steak (lean) 1589.7 1.77 57%
bison 1500.0 1.71 53%
lean pastrami 607.2 0.95 73%
lamb heart 1342.5 1.61 48%
chuck steak 1576.6 1.94 51%
beef heart 1380.3 1.79 52%
veal 927.8 1.51 65%
lamb shank 1439.0 1.96 48%
chicken liver 1141.3 1.72 50%
lamb lungs 239.0 0.95 58%
lamb sweetbread 805.7 1.44 43%
top round steak 1489.4 2.09 56%
whole egg 719.3 1.43 30%
pork ribs 1543.6 2.16 39%
turkey 312.2 1.12 63%
veal loin 1019.6 1.75 48%
turkey liver 1110.9 1.89 47%
turkey breast -11.4 0.95 55%
beef tripe -116.4 0.94 38%
roast pork 1097.2 1.99 41%
frankfurter (fat free) 24.1 1.09 67%
roast beef 1265.2 2.19 38%
pork (lean) 999.6 2.09 44%
roast ham 623.4 1.78 41%
turkey gizzard 322.4 1.55 57%
elk 698.6 1.93 44%
lamb brains 225.6 1.54 27%
chicken 948.5 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
crab 2105.1 0.83 71%
flounder 1478.3 0.86 57%
mussel 1273.9 0.86 63%
crayfish 1201.4 0.82 67%
molluscs 313.1 0.69 77%
oysters 380.3 1.02 59%
sardine 1255.4 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
spinach 780.2 0.23 49%
turnip greens 691.8 0.29 44%
chinese cabbage 283.7 0.12 54%
portabella mushrooms 339.3 0.29 55%
watercress 89.9 0.11 65%
asparagus 233.8 0.22 50%
zucchini 121.9 0.17 40%
mung beans 135.6 0.19 74%
escarole 110.2 0.19 24%
banana pepper 192.0 0.27 36%
kale 203.1 0.28 60%
chard 87.9 0.19 51%
lettuce 46.4 0.15 50%
mustard greens 161.8 0.27 36%
rhubarb 95.8 0.21 55%
okra 106.6 0.22 50%
summer squash 64.4 0.19 45%
endive 31.9 0.17 7%
cauliflower 114.1 0.25 50%
cucumber -31.6 0.12 40%
pickles -31.6 0.12 40%
parsley 234.5 0.36 48%
white mushroom 84.1 0.22 65%
snap beans -1.1 0.15 58%
radishes -4.5 0.16 43%
alfalfa 76.1 0.23 19%
beet greens 61.9 0.22 35%
chicory greens 60.1 0.23 23%
celery -9.5 0.18 50%
radicchio 38.1 0.23 68%
coriander 11.3 0.23 30%
sauerkraut -31.4 0.19 39%
arugula 27.5 0.25 45%
cabbage -20.3 0.23 55%
turnips -42.8 0.21 51%
collards 94.7 0.33 37%
pumpkin -84.5 0.20 76%
chives 10.9 0.30 48%
eggplant -54.7 0.25 35%
jalapeno peppers -75.2 0.27 37%
chayote -96.8 0.24 41%
blackberries 84.1 0.43 27%
red peppers -45.5 0.31 40%
turnips -177.1 0.22 61%
raspberries 1.0 0.52 30%

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) 110 205
fat (g) 25 85
carbs (g) 0 55
energy (calories) 1450

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 September 15 2020 while her least nutrient-dense day is September 14 2020.

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)
Coffee with protein + picnik 124
Spinach, Raw 14
Springer Mountain Farms, Chicken Breasts, Boneless, Skinless 223
Corn, Yellow, Canned, Drained 38
Natural Value, Sliced Ripe Black Olives 89
Chipotle 2x chicken salad bowl 840
Source Naturals, Magnesium Malate 13

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