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
11.6
Zinc : Copper
13.7
Potassium : Sodium
1.3
Calcium : Magnesium
0.7
Iron : Copper
36.9
Calcium : Phosphorus
0.7

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
Manganese 27%
Omega-3 36%
Calcium 44%
Phosphorus 54%
Sodium 60%
Potassium 86%
Folate 93%
Copper 103%
Vitamin K1 109%
Leucine 154%
Valine 154%
Magnesium 162%
Iron 170%
Cystine 206%
Niacin (B3) 310%
Vitamin C 454%
Vitamin A 240%
Selenium 257%
Zinc 174%

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
lamb (lean) 1806.3 1.44 43%
pork chops 1608.2 1.74 54%
chicken breast 897.1 1.48 60%
beef tripe 365.8 1.03 55%
beef kidney 689.8 1.57 52%
turkey liver 902.1 1.89 47%
ground beef (lean) 580.6 1.44 60%
lamb heart 684.9 1.61 48%
sirloin steak (lean) 779.0 1.77 57%
bison 710.0 1.71 53%
lamb lungs 159.1 0.95 58%
pork shoulder 630.8 1.62 56%
porterhouse steak (fat trimmed) 492.7 1.45 50%
pork loin 817.5 1.93 41%
chicken drumstick 493.3 1.49 47%
beef roast 708.6 1.78 48%
leg ham 575.0 1.65 56%
veal 424.9 1.51 65%
lamb sweetbread 338.0 1.44 43%
chuck steak 615.6 1.94 51%
lamb shank 610.3 1.96 48%
beef heart 405.7 1.79 52%
veal loin 377.1 1.75 48%
turkey gizzard 187.1 1.55 57%
top round steak 566.6 2.09 56%
lamb brains 161.6 1.54 27%
roast pork 351.8 1.99 41%
ham -23.6 1.49 29%
pork ribs 457.6 2.16 39%
turkey heart 136.5 1.74 47%
roast ham 117.0 1.78 41%
pork (lean) 309.7 2.09 44%
elk 179.0 1.93 44%
roast beef 351.9 2.19 38%
headcheese -245.5 1.57 20%
rotisserie chicken thigh -99.0 1.93 39%
lamb chop 138.2 2.34 42%
turkey -61.5 2.21 28%
sirloin steak 37.7 2.43 36%
beef rib eye steak 20.3 2.48 33%
beef brisket -6.2 2.44 37%
beef loin, top loin -48.7 2.50 34%
ground turkey -63.5 2.58 30%
ground beef, 80/20 0.3 2.70 31%
lamb leg -164.4 2.58 31%
beef tenderloin steak -158.3 2.62 32%
beef rib, eye -146.2 2.65 32%
ground beef -296.1 2.48 30%
flank, steak -185.7 2.63 33%
chicken -511.4 2.19 36%
goat cheese -282.4 2.64 21%
beef tenderloin steak -223.2 2.73 31%
beef brisket -173.5 2.80 33%
beef rib, small end -199.5 2.78 31%
beef loin -271.5 2.78 30%
ground beef 70/30 -355.9 2.70 30%
beef shortribs -198.8 2.95 33%
ground beef, 75/25 -353.7 2.77 31%
beef brisket, flat half -308.9 2.89 32%
ground beef 70/30 -410.2 2.77 30%
beef brisket, flat half -342.0 2.98 31%
t-bone steak -581.6 2.94 26%
sweetbread -506.4 3.18 12%
lamb rib -1074.6 3.61 19%
pork ribs -1106.8 3.61 18%
duck -1851.9 3.37 18%
lamb -3496.4 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
lobster 1502.4 0.89 71%
halibut 1578.7 1.11 66%
crab 1361.5 0.83 71%
salmon 1706.7 1.56 52%
rockfish 1352.8 1.09 66%
flounder 789.6 0.86 57%
crayfish 755.6 0.82 67%
pollock 665.8 1.11 69%
whiting 677.2 1.16 66%
orange roughy 495.2 1.05 70%
tuna 1019.3 1.84 52%
perch 313.3 0.96 62%
white fish 114.8 1.08 70%
haddock 171.6 1.16 71%
trout 523.9 1.68 45%
sardine 786.1 2.08 38%
sturgeon 120.0 1.35 49%
anchovy 318.0 2.10 44%
cod 686.2 2.90 71%
herring 112.5 2.17 36%
mackerel 63.1 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) 80 200
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 September 16 2019 while her least nutrient-dense day is September 17 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)
Coffee with butter 105
Vital Proteins, Collagen Peptides, Unflavored 70
Carrabba’s house salad 260
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Grilled 296
Epic, Artisanal Pork Rinds, BBQ Seasoning 80
Pistachio Nuts, Roasted, Salted 323
Source Naturals, Magnesium Malate, Capsules 10
MusclePharm, BCAA Energy, Watermelon 3

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