Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help H 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 H’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
Zinc : Copper
30.0
Potassium : Sodium
1.3
Calcium : Magnesium
1.4
Iron : Copper
11.4
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that H’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, fatigue, inflammation, headaches.

nutrient % DRI prioritize
Cystine 0%
Phosphorus 0%
Tryptophan 0%
Vitamin K1 0%
Tyrosine 4%
Histidine 6%
Leucine 6%
Isoleucine 7%
Methionine 8%
Valine 8%
Vitamin D 10%
Lysine 11%
Threonine 11%
Folate 125%
Vitamin B-6 166%
Pantothenic acid (B5) 200%
Niacin (B3) 142%
Riboflavin (B2) 170%
Thiamin (B1) 136%
Vitamin E 201%
Vitamin A 68%
Selenium 109%
Manganese 66%
Copper 62%
Zinc 230%
Magnesium 64%
Calcium 34%

optimal foods for you

The foods listed below will provide H 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) 5594.8 1.44 43%
pork chops 5834.9 1.74 54%
pork loin 3898.7 1.93 41%
chicken breast 2695.5 1.48 60%
beef kidney 2415.6 1.57 52%
pork shoulder 2361.3 1.62 56%
porterhouse steak (fat trimmed) 2060.6 1.45 50%
leg ham 2296.8 1.65 56%
beef tripe 1259.2 1.03 55%
beef roast 2427.5 1.78 48%
chicken drumstick 1828.9 1.49 47%
lamb heart 1975.3 1.61 48%
bison 2078.5 1.71 53%
ground beef (lean) 1525.2 1.44 60%
beef heart 2052.8 1.79 52%
sirloin steak (lean) 1990.2 1.77 57%
chuck steak 2234.5 1.94 51%
pork ribs 2436.0 2.16 39%
veal 1340.1 1.51 65%
lamb shank 1970.4 1.96 48%
lamb sweetbread 1098.0 1.44 43%
lamb lungs 316.4 0.95 58%
turkey liver 1658.6 1.89 47%
veal loin 1432.5 1.75 48%
top round steak 1862.7 2.09 56%
roast pork 1680.0 1.99 41%
roast ham 1307.8 1.78 41%
pork (lean) 1776.8 2.09 44%
roast beef 1859.4 2.19 38%
elk 1086.9 1.93 44%
turkey gizzard 430.7 1.55 57%
chicken 1391.2 2.19 36%
lamb brains 120.2 1.54 27%
ham 10.7 1.49 29%
turkey heart 337.4 1.74 47%
rotisserie chicken thigh 315.2 1.93 39%
headcheese -243.9 1.57 20%
lamb chop 682.9 2.34 42%
beef rib eye steak 877.8 2.48 33%
beef brisket 720.4 2.44 37%
sirloin steak 410.1 2.43 36%
turkey -79.2 2.21 28%
beef loin, top loin 252.9 2.50 34%
ground turkey 239.0 2.58 30%
flank, steak 271.0 2.63 33%
lamb leg 181.6 2.58 31%
beef tenderloin steak 0.4 2.62 32%
beef rib, eye 44.2 2.65 32%
ground beef -357.4 2.48 30%
ground beef, 80/20 4.7 2.70 31%
beef brisket 76.8 2.80 33%
beef rib, small end -48.1 2.78 31%
beef tenderloin steak -105.7 2.73 31%
goat cheese -408.9 2.64 21%
beef loin -233.5 2.78 30%
beef shortribs 32.6 2.95 33%
ground beef 70/30 -398.8 2.70 30%
ground beef, 75/25 -402.0 2.77 31%
beef brisket, flat half -225.5 2.89 32%
ground beef 70/30 -552.0 2.77 30%
beef brisket, flat half -237.0 2.98 31%
t-bone steak -451.3 2.94 26%
sweetbread -1977.1 3.18 12%
pork ribs -1680.8 3.61 18%
lamb rib -1870.6 3.61 19%
duck -3303.8 3.37 18%
lamb -7550.1 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 4662.7 1.56 52%
halibut 3860.2 1.11 66%
lobster 2904.1 0.89 71%
rockfish 3122.4 1.09 66%
crab 2643.8 0.83 71%
flounder 1907.0 0.86 57%
crayfish 1505.1 0.82 67%
orange roughy 1565.0 1.05 70%
whiting 1507.6 1.16 66%
pollock 1378.0 1.11 69%
tuna 2215.3 1.84 52%
perch 807.2 0.96 62%
trout 1488.8 1.68 45%
white fish 355.8 1.08 70%
haddock 394.7 1.16 71%
sturgeon 300.2 1.35 49%
sardine 1277.8 2.08 38%
anchovy 508.9 2.10 44%
cod 1688.3 2.90 71%
herring 180.1 2.17 36%
mackerel 44.7 3.05 14%

macronutrients

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

macro targets

While H’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) 85 195
fat (g) 20 135
carbs (g) 0 0
energy (calories) 1550

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 H’s food log based on the harder to find 50% of the essential nutrients. H’s most nutrient dense day is August 08 2019 while her least nutrient-dense day is September 05 2019.

best and worst days

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