Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sally 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 with a low insulin load diet.

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 Sally ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Sally 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
3.8
Zinc : Copper
10.0
Potassium : Sodium
1.7
Calcium : Magnesium
1.9
Iron : Copper
10.8
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Sally ’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 11%
Vitamin E 22%
Calcium 23%
Vitamin K1 24%
Iron 31%
Sodium 44%
Magnesium 51%
Potassium 55%
Phosphorus 56%
Copper 57%
Zinc 64%
Manganese 72%
Panto Acid (B5) 73%

optimal foods for you

The foods listed below will provide Sally with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
beef brains -7.9 1.51 22%
headcheese -62.6 1.57 20%
lamb brains 21.4 1.54 27%
egg yolk 3.1 2.75 18%
liver sausage -49.5 3.31 13%
whole egg 46.2 1.43 30%
liverwurst -24.9 3.26 16%
ham -2.7 1.49 29%
liver pate -55.9 3.19 16%
frankfurter -164.7 2.90 17%
sweetbread -255.9 3.18 12%
turkey -31.9 2.21 28%
pork sausage -65.9 3.25 20%
knackwurst -253.8 3.07 16%
beef sausage -169.8 3.32 18%
salami -99.1 3.78 18%
beef tripe -92.8 0.94 38%
Poultry salad sandwich spread -35.9 2.00 33%
sandwich spread, pork -58.5 2.35 30%
meatballs -241.6 2.86 19%
pork stomach, cooked -138.6 1.57 32%
ground beef, 80/20 -1.3 2.70 31%
scrapple, pork -33.8 2.13 34%
bologna -424.5 3.10 11%
bratwurst -293.0 3.33 16%
lamb liver 191.1 1.68 48%
sliced turkey pepperoni -8.4 2.43 35%
sausage, italian -64.6 1.49 39%
lamb kidney 173.7 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1292.2 1.43 47%
mackerel 90.4 3.05 14%
salmon 510.1 1.56 52%
trout 328.3 1.68 45%
sardine 59.0 2.08 38%
caviar 9.0 2.64 33%
herring -4.3 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1507.0 5.46 15%
almond butter 1574.3 6.14 16%
almonds 1145.5 6.07 15%
endive 26.0 0.17 7%
avocado 172.8 1.60 8%
olives 0.1 1.45 3%
escarole 136.7 0.19 24%
alfalfa 14.7 0.23 19%
chicory greens 48.5 0.23 23%
blackberries 100.8 0.43 27%
collards 225.9 0.33 37%
coriander 6.7 0.23 30%
raspberries 47.9 0.52 30%
banana pepper 99.8 0.27 36%
mustard greens 93.9 0.27 36%
beet greens 50.2 0.22 35%
eggplant 47.0 0.25 35%
turnip greens 274.2 0.29 44%
jalapeno peppers 104.6 0.27 37%
corn bran -214.6 2.24 12%
red peppers 133.6 0.31 40%
spinach 302.5 0.23 49%
wheat bran 339.0 2.16 38%
sauerkraut 46.1 0.19 39%
cucumber 56.4 0.12 40%
pickles 56.4 0.12 40%
zucchini 56.3 0.17 40%
chayote 67.4 0.24 41%
tofu -27.6 0.83 34%
brussel sprouts 240.7 0.42 50%
radishes 29.1 0.16 43%
summer squash 55.8 0.19 45%
hazelnuts 167.0 6.29 10%
parsley 115.0 0.36 48%
broccoli 163.1 0.35 50%
celery 111.6 0.18 50%
asparagus 112.5 0.22 50%
arugula 14.6 0.25 45%
coconut meat -324.5 3.54 10%
edamame 33.2 1.21 41%
artichokes 107.1 0.47 49%
cauliflower 90.9 0.25 50%
strawberries 36.0 0.32 49%
lettuce 27.7 0.15 50%
okra 43.8 0.22 50%
chard 48.9 0.19 51%
chives 4.3 0.30 48%
turnips 39.1 0.21 51%
portabella mushrooms 141.7 0.29 55%
soybeans (sprouted) 81.8 0.81 49%
kiwifruit 177.5 0.61 55%
chinese cabbage 73.7 0.12 54%
coconut milk -642.1 2.30 9%

macronutrients

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

macro targets

While Sally ’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) 70 190
fat (g) 20 90
carbs (g) 0 60
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 Sally ’s food log based on the harder to find 50% of the essential nutrients. Sally ’s most nutrient dense day is May 26 2020 while her least nutrient-dense day is June 26 2020.

best and worst days

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