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
3.0
Zinc : Copper
9.9
Potassium : Sodium
1.0
Calcium : Magnesium
3.4
Iron : Copper
10.6
Calcium : Phosphorus
0.7

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
Iron 32%
Manganese 32%
Sodium 38%
Vitamin D 38%
Potassium 42%
Magnesium 50%
Folate 53%
Panto Acid (B5) 59%
Calcium 62%
Copper 69%
Vitamin E 73%
Vitamin C 75%
Phosphorus 77%

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
headcheese -115.2 1.57 20%
beef brains -85.2 1.51 22%
lamb brains -38.3 1.54 27%
ham -16.2 1.49 29%
liverwurst -103.7 3.26 16%
liver pate -121.9 3.19 16%
whole egg -63.0 1.43 30%
liver sausage -266.0 3.31 13%
egg yolk -233.3 2.75 18%
sweetbread -412.2 3.18 12%
frankfurter -301.0 2.90 17%
turkey -54.1 2.21 28%
pork sausage -124.6 3.25 20%
beef tripe -128.9 0.94 38%
beef sausage -281.5 3.32 18%
meatballs -363.8 2.86 19%
knackwurst -434.3 3.07 16%
salami -180.1 3.78 18%
pork stomach, cooked -221.6 1.57 32%
Poultry salad sandwich spread -78.2 2.00 33%
ground beef, 80/20 -2.2 2.70 31%
sandwich spread, pork -113.0 2.35 30%
scrapple, pork -60.1 2.13 34%
bratwurst -501.8 3.33 16%
bologna -773.2 3.10 11%
sliced turkey pepperoni -52.5 2.43 35%
lamb sweetbread -33.7 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1351.6 1.43 47%
mackerel 72.1 3.05 14%
mollusks conch 734.6 1.30 54%
caviar 156.5 2.64 33%
trout 287.4 1.68 45%
salmon 446.3 1.56 52%
herring -14.5 2.17 36%
sardine -11.3 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2154.9 6.14 16%
sunflower seeds 1647.5 5.46 15%
endive 32.6 0.17 7%
olives -2.8 1.45 3%
avocado 212.2 1.60 8%
almonds 1451.7 6.07 15%
alfalfa 42.4 0.23 19%
escarole 160.1 0.19 24%
chicory greens 64.4 0.23 23%
blackberries 162.4 0.43 27%
raspberries 102.1 0.52 30%
coriander 9.2 0.23 30%
banana pepper 222.4 0.27 36%
corn bran -241.1 2.24 12%
pumpkin seeds 821.9 5.59 19%
collards 200.1 0.33 37%
eggplant 76.3 0.25 35%
edamame 544.3 1.21 41%
beet greens 60.5 0.22 35%
wheat bran 668.6 2.16 38%
red peppers 285.4 0.31 40%
mustard greens 125.4 0.27 36%
jalapeno peppers 146.7 0.27 37%
turnip greens 343.1 0.29 44%
sauerkraut 105.9 0.19 39%
zucchini 146.1 0.17 40%
pickles 73.0 0.12 40%
cucumber 73.0 0.12 40%
chayote 116.1 0.24 41%
spinach 399.6 0.23 49%
tofu -3.9 0.83 34%
flax seed 215.7 5.34 12%
radishes 80.7 0.16 43%
summer squash 145.3 0.19 45%
artichokes 356.5 0.47 49%
brussel sprouts 329.9 0.42 50%
parsley 205.5 0.36 48%
coconut meat -493.0 3.54 10%
cauliflower 208.7 0.25 50%
celery 170.3 0.18 50%
arugula 21.6 0.25 45%
broccoli 235.7 0.35 50%
strawberries 152.9 0.32 49%
coconut milk -878.6 2.30 9%
asparagus 163.0 0.22 50%
soybeans (sprouted) 250.7 0.81 49%
hazelnuts 119.5 6.29 10%
okra 111.7 0.22 50%
lettuce 39.1 0.15 50%
turnips 80.9 0.21 51%
chives 7.6 0.30 48%
chinese cabbage 165.9 0.12 54%
chard 60.8 0.19 51%
kiwifruit 307.1 0.61 55%
natto 61.8 2.11 39%
snap beans 272.8 0.15 58%
portabella mushrooms 179.9 0.29 55%
lupin seeds 862.6 3.71 51%
gooseberries 59.6 0.44 52%

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) 70 180
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 17 2019 while her least nutrient-dense day is May 23 2019.

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