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
0.7
Zinc : Copper
36.5
Potassium : Sodium
0.7
Calcium : Magnesium
1.7
Iron : Copper
15.5
Calcium : Phosphorus
0.6

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
Vitamin K1 6%
Vitamin D 20%
Calcium 35%
Iron 41%
Valine 42%
Leucine 44%
Isoleucine 48%
Manganese 50%
Tyrosine 52%
Vitamin A 52%
Methionine 53%
Phosphorus 53%
Magnesium 57%
Cystine 60%
Folate 97%
Vitamin B-6 185%
Pantothenic acid (B5) 163%
Niacin (B3) 180%
Riboflavin (B2) 145%
Thiamin (B1) 110%
Vitamin E 156%
Selenium 166%
Copper 60%
Zinc 272%

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
pork chops 3745.1 1.74 54%
lamb (lean) 3344.5 1.44 43%
pork loin 2334.9 1.93 41%
chicken breast 1685.6 1.48 60%
beef kidney 1707.7 1.57 52%
pork shoulder 1468.6 1.62 56%
beef tripe 739.5 1.03 55%
leg ham 1393.4 1.65 56%
porterhouse steak (fat trimmed) 1170.0 1.45 50%
lamb heart 1346.3 1.61 48%
bison 1377.2 1.71 53%
beef roast 1406.4 1.78 48%
ground beef (lean) 1019.8 1.44 60%
chicken drumstick 1050.9 1.49 47%
sirloin steak (lean) 1355.8 1.77 57%
turkey liver 1416.1 1.89 47%
beef heart 1233.2 1.79 52%
lamb lungs 212.3 0.95 58%
veal 832.6 1.51 65%
chuck steak 1273.6 1.94 51%
lamb sweetbread 651.9 1.44 43%
pork ribs 1435.2 2.16 39%
lamb shank 1176.7 1.96 48%
veal loin 808.6 1.75 48%
top round steak 1144.2 2.09 56%
roast pork 990.4 1.99 41%
roast ham 751.5 1.78 41%
pork (lean) 1033.0 2.09 44%
turkey gizzard 272.6 1.55 57%
roast beef 932.0 2.19 38%
elk 589.5 1.93 44%
lamb brains 69.8 1.54 27%
ham 10.7 1.49 29%
turkey heart 252.9 1.74 47%
headcheese -243.9 1.57 20%
rotisserie chicken thigh 89.3 1.93 39%
lamb chop 344.9 2.34 42%
chicken 167.6 2.19 36%
beef rib eye steak 368.7 2.48 33%
beef brisket 266.2 2.44 37%
sirloin steak 202.7 2.43 36%
turkey -79.2 2.21 28%
beef loin, top loin 99.7 2.50 34%
ground turkey -15.8 2.58 30%
lamb leg -89.0 2.58 31%
flank, steak -52.0 2.63 33%
beef tenderloin steak -77.3 2.62 32%
ground beef, 80/20 2.3 2.70 31%
beef rib, eye -57.3 2.65 32%
ground beef -336.2 2.48 30%
beef brisket -69.2 2.80 33%
beef rib, small end -123.1 2.78 31%
beef tenderloin steak -168.1 2.73 31%
goat cheese -322.8 2.64 21%
beef loin -263.2 2.78 30%
ground beef 70/30 -379.1 2.70 30%
beef shortribs -131.6 2.95 33%
ground beef, 75/25 -383.5 2.77 31%
beef brisket, flat half -271.9 2.89 32%
ground beef 70/30 -495.6 2.77 30%
beef brisket, flat half -295.9 2.98 31%
t-bone steak -593.6 2.94 26%
sweetbread -1268.6 3.18 12%
pork ribs -1372.1 3.61 18%
lamb rib -1539.7 3.61 19%
duck -2512.9 3.37 18%
lamb -5379.4 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 3191.3 1.56 52%
halibut 2534.5 1.11 66%
lobster 2079.1 0.89 71%
crab 1932.8 0.83 71%
rockfish 2047.2 1.09 66%
flounder 1218.6 0.86 57%
crayfish 1077.2 0.82 67%
orange roughy 1000.1 1.05 70%
pollock 892.8 1.11 69%
whiting 918.2 1.16 66%
perch 504.2 0.96 62%
tuna 1446.7 1.84 52%
trout 1001.5 1.68 45%
white fish 220.4 1.08 70%
haddock 249.0 1.16 71%
sturgeon 199.9 1.35 49%
sardine 833.6 2.08 38%
anchovy 363.4 2.10 44%
cod 1083.7 2.90 71%
herring 106.0 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 July 08 2019 while her least nutrient-dense day is June 29 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