Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 her 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
4.4
Zinc : Copper
9.1
Potassium : Sodium
1.0
Calcium : Magnesium
2.9
Iron : Copper
11.2
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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.

nutrient % DRI prioritize
Vitamin D 39%
Iron 43%
Magnesium 48%
Calcium 51%
Sodium 53%
Thiamin (B1) 54%
Vitamin E 54%
Potassium 55%
Manganese 60%
Panto Acid (B5) 65%
Phosphorus 73%
Folate 78%
Copper 88%
Cystine 213%
Vitamin B-6 105%
Riboflavin (B2) 117%
Vitamin C 208%
Vitamin A 333%
Selenium 174%
Zinc 99%

optimal foods for you

The foods listed below will provide she 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 -239.6 1.57 20%
beef brains -125.3 1.51 22%
liver sausage 29.3 3.31 13%
whole egg 491.4 1.43 30%
sweetbread -333.3 3.18 12%
lamb brains -67.7 1.54 27%
cream cheese -309.2 3.50 11%
liverwurst -5.0 3.26 16%
egg yolk -225.9 2.75 18%
ham 12.0 1.49 29%
liver pate -215.4 3.19 16%
feta cheese -152.3 2.64 22%
goat cheese -308.0 2.64 21%
camembert -196.8 3.00 21%
frankfurter -702.3 2.90 17%
lamb liver 1597.0 1.68 48%
turkey -86.3 2.21 28%
pork sausage -247.4 3.25 20%
brie -237.6 3.34 19%
greek yogurt -2.1 0.97 37%
pork stomach, cooked -138.5 1.57 32%
knackwurst -821.8 3.07 16%
bratwurst -592.4 3.33 16%
meatballs -711.6 2.86 19%
sour cream (light) -1006.9 1.36 26%
beef tripe -203.8 0.94 38%
beef sausage -600.1 3.32 18%
salami -330.0 3.78 18%
ricotta -848.5 1.74 27%
blue cheese -255.4 3.53 21%
bologna -1551.5 3.10 11%
muenster cheese -311.9 3.68 21%
monterey cheese -299.5 3.73 21%
sandwich spread, pork -263.5 2.35 30%
Poultry salad sandwich spread -199.8 2.00 33%
ground beef, 80/20 -1.6 2.70 31%
turkey liver 1059.6 1.89 47%
lamb (lean) 392.3 1.44 43%
veal liver 1902.1 1.92 55%
scrapple, pork -90.3 2.13 34%
roast ham 270.1 1.78 41%
colby -320.5 3.94 21%
swiss cheese -223.4 3.93 22%
pork loin 367.0 1.93 41%
lamb kidney 899.1 1.12 52%
beef rib eye steak -166.7 2.48 33%
edam cheese -396.1 3.57 23%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2654.1 1.43 47%
mackerel 56.3 3.05 14%
caviar 266.0 2.64 33%
herring 8.7 2.17 36%
sardine 90.1 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 50.9 0.17 7%
olives -11.7 1.45 3%
alfalfa 73.0 0.23 19%
escarole 221.9 0.19 24%
chicory greens 95.6 0.23 23%
avocado -665.2 1.60 8%
blackberries 126.0 0.43 27%
coriander 15.0 0.23 30%
corn bran -472.2 2.24 12%
raspberries 29.4 0.52 30%
banana pepper 299.5 0.27 36%
beet greens 113.8 0.22 35%
eggplant 55.1 0.25 35%
collards 296.2 0.33 37%
mustard greens 196.4 0.27 36%
wheat bran 1576.1 2.16 38%
jalapeno peppers 214.8 0.27 37%
sunflower seeds 1327.2 5.46 15%
red peppers 362.5 0.31 40%
sauerkraut 107.8 0.19 39%
zucchini 198.4 0.17 40%
pickles 81.8 0.12 40%
cucumber 81.8 0.12 40%
tofu -66.3 0.83 34%
turnip greens 526.7 0.29 44%
chayote 134.3 0.24 41%
spinach 797.7 0.23 49%
radishes 80.4 0.16 43%
edamame 487.7 1.21 41%
summer squash 171.2 0.19 45%
coconut meat -1352.2 3.54 10%
arugula 28.8 0.25 45%
parsley 268.0 0.36 48%
asparagus 336.4 0.22 50%
flax seed -157.0 5.34 12%
artichokes 374.2 0.47 49%
brussel sprouts 348.5 0.42 50%
brazil nuts 327.3 6.59 9%
celery 173.3 0.18 50%
cauliflower 221.4 0.25 50%
okra 171.9 0.22 50%
broccoli 280.0 0.35 50%
lettuce 66.0 0.15 50%
chives 11.7 0.30 48%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 190
fat (g) 20 100
carbs (g) 0 65
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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is May 14 2019 while her least nutrient-dense day is May 16 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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