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
4.0
Zinc : Copper
11.9
Potassium : Sodium
0.7
Calcium : Magnesium
1.2
Iron : Copper
34.3
Calcium : Phosphorus
0.9

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 15%
Phosphorus 36%
Calcium 40%
Potassium 41%
Copper 54%
Folate 58%
Sodium 58%
Vitamin K1 64%
Leucine 80%
Zinc 80%
Valine 81%
Iron 83%
Methionine 86%
Cystine 94%
Niacin (B3) 160%
Riboflavin (B2) 485%
Vitamin C 343%
Vitamin D 379%
Vitamin E 351%
Vitamin A 164%
Selenium 138%
Magnesium 87%

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) 2215.6 1.44 43%
pork chops 2074.6 1.74 54%
chicken breast 1084.2 1.48 60%
beef kidney 1098.2 1.57 52%
beef tripe 511.4 1.03 55%
turkey liver 1132.1 1.89 47%
lamb heart 888.2 1.61 48%
ground beef (lean) 722.6 1.44 60%
pork loin 1107.2 1.93 41%
pork shoulder 842.2 1.62 56%
bison 913.9 1.71 53%
sirloin steak (lean) 958.6 1.77 57%
porterhouse steak (fat trimmed) 655.3 1.45 50%
beef roast 930.7 1.78 48%
leg ham 774.1 1.65 56%
lamb lungs 185.4 0.95 58%
chicken drumstick 619.5 1.49 47%
veal 553.4 1.51 65%
beef heart 753.8 1.79 52%
lamb sweetbread 455.6 1.44 43%
chuck steak 825.4 1.94 51%
lamb shank 812.0 1.96 48%
veal loin 485.1 1.75 48%
top round steak 750.0 2.09 56%
turkey gizzard 226.8 1.55 57%
pork ribs 668.0 2.16 39%
roast pork 449.3 1.99 41%
roast ham 245.8 1.78 41%
ham -18.6 1.49 29%
turkey heart 198.0 1.74 47%
lamb brains -8.0 1.54 27%
elk 318.3 1.93 44%
pork (lean) 438.3 2.09 44%
roast beef 488.0 2.19 38%
headcheese -256.0 1.57 20%
rotisserie chicken thigh -16.3 1.93 39%
lamb chop 151.9 2.34 42%
beef brisket 114.9 2.44 37%
turkey -80.7 2.21 28%
beef rib eye steak 129.4 2.48 33%
sirloin steak 59.0 2.43 36%
beef loin, top loin -16.1 2.50 34%
ground beef, 80/20 0.5 2.70 31%
ground turkey -157.8 2.58 30%
lamb leg -170.8 2.58 31%
beef tenderloin steak -148.1 2.62 32%
chicken -508.5 2.19 36%
beef rib, eye -133.8 2.65 32%
flank, steak -151.2 2.63 33%
ground beef -329.4 2.48 30%
goat cheese -304.2 2.64 21%
beef brisket -162.0 2.80 33%
beef rib, small end -191.9 2.78 31%
beef tenderloin steak -223.4 2.73 31%
beef loin -298.4 2.78 30%
ground beef 70/30 -392.5 2.70 30%
beef shortribs -204.6 2.95 33%
ground beef, 75/25 -391.7 2.77 31%
beef brisket, flat half -306.3 2.89 32%
ground beef 70/30 -482.4 2.77 30%
beef brisket, flat half -335.1 2.98 31%
t-bone steak -665.5 2.94 26%
sweetbread -803.6 3.18 12%
lamb rib -1278.2 3.61 19%
pork ribs -1302.1 3.61 18%
duck -2145.8 3.37 18%
lamb -4026.2 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
halibut 1915.4 1.11 66%
salmon 2174.2 1.56 52%
crab 1517.9 0.83 71%
lobster 1541.1 0.89 71%
rockfish 1550.3 1.09 66%
flounder 886.5 0.86 57%
crayfish 852.7 0.82 67%
orange roughy 701.8 1.05 70%
pollock 671.2 1.11 69%
whiting 674.2 1.16 66%
perch 352.3 0.96 62%
tuna 955.6 1.84 52%
trout 717.3 1.68 45%
white fish 161.9 1.08 70%
haddock 183.4 1.16 71%
sturgeon 153.2 1.35 49%
sardine 685.5 2.08 38%
anchovy 309.9 2.10 44%
cod 809.9 2.90 71%
herring 74.0 2.17 36%
mackerel 57.2 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 October 13 2019 while her least nutrient-dense day is October 16 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)
Chicken, broilers or fryers, wing, meat and skin, cooked, fried, flour 308
Popeyes, chicken livers, breaded, fried 356
Salmon, Atlantic, Wild, Cooked 258
Lettuce, Romaine or Cos 16
Kraft Classic Caesar Dressing 63
Trader Joe's, Iberico Cheese 243
Prosciutto 101
Bordeaux Wine, Red 100
Source Naturals, Magnesium Malate, Capsules 10

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