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
1.9
Calcium : Magnesium
1.9
Iron : Copper
12.2
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%
Omega-3 0%
Phosphorus 0%
Tryptophan 0%
Vitamin D 0%
Vitamin K1 0%
Tyrosine 4%
Histidine 6%
Leucine 6%
Isoleucine 7%
Methionine 8%
Valine 8%
Lysine 11%
Folate 104%
Vitamin B-6 138%
Pantothenic acid (B5) 166%
Niacin (B3) 119%
Riboflavin (B2) 141%
Thiamin (B1) 113%
Vitamin E 167%
Vitamin A 79%
Selenium 90%
Manganese 55%
Copper 52%
Zinc 192%
Magnesium 53%
Calcium 38%

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) 4920.0 1.44 43%
pork chops 5304.4 1.74 54%
pork loin 3525.9 1.93 41%
chicken breast 2435.3 1.48 60%
beef kidney 2431.1 1.57 52%
pork shoulder 2135.3 1.62 56%
porterhouse steak (fat trimmed) 1816.5 1.45 50%
leg ham 2077.9 1.65 56%
beef tripe 1165.5 1.03 55%
beef roast 2141.9 1.78 48%
lamb heart 1871.3 1.61 48%
chicken drumstick 1615.9 1.49 47%
beef heart 1995.6 1.79 52%
bison 1847.2 1.71 53%
ground beef (lean) 1349.5 1.44 60%
sirloin steak (lean) 1777.2 1.77 57%
chuck steak 1960.4 1.94 51%
pork ribs 2175.2 2.16 39%
veal 1192.8 1.51 65%
lamb lungs 282.9 0.95 58%
lamb shank 1750.9 1.96 48%
lamb sweetbread 989.3 1.44 43%
turkey liver 1615.9 1.89 47%
veal loin 1240.2 1.75 48%
roast pork 1526.6 1.99 41%
top round steak 1619.4 2.09 56%
pork (lean) 1576.0 2.09 44%
roast ham 1126.4 1.78 41%
roast beef 1603.6 2.19 38%
turkey gizzard 389.4 1.55 57%
elk 916.0 1.93 44%
lamb brains 304.3 1.54 27%
chicken 1065.9 2.19 36%
ham 5.8 1.49 29%
turkey heart 317.3 1.74 47%
headcheese -259.0 1.57 20%
rotisserie chicken thigh 252.1 1.93 39%
lamb chop 615.0 2.34 42%
beef rib eye steak 714.7 2.48 33%
beef brisket 563.8 2.44 37%
sirloin steak 306.8 2.43 36%
turkey -82.5 2.21 28%
beef loin, top loin 153.0 2.50 34%
ground turkey 239.4 2.58 30%
lamb leg 76.7 2.58 31%
flank, steak 144.9 2.63 33%
beef tenderloin steak -81.6 2.62 32%
beef rib, eye -44.8 2.65 32%
ground beef, 80/20 3.9 2.70 31%
ground beef -414.1 2.48 30%
beef brisket -28.0 2.80 33%
beef rib, small end -133.2 2.78 31%
beef tenderloin steak -186.1 2.73 31%
goat cheese -401.2 2.64 21%
beef loin -306.2 2.78 30%
beef shortribs -71.3 2.95 33%
ground beef 70/30 -461.6 2.70 30%
ground beef, 75/25 -466.9 2.77 31%
beef brisket, flat half -305.6 2.89 32%
ground beef 70/30 -585.0 2.77 30%
beef brisket, flat half -322.5 2.98 31%
t-bone steak -511.3 2.94 26%
sweetbread -1727.7 3.18 12%
pork ribs -1585.0 3.61 18%
lamb rib -1840.1 3.61 19%
duck -3200.8 3.37 18%
lamb -7100.3 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 4746.6 1.56 52%
halibut 3713.4 1.11 66%
lobster 2855.3 0.89 71%
rockfish 3086.5 1.09 66%
crab 2554.2 0.83 71%
flounder 1929.1 0.86 57%
crayfish 1453.2 0.82 67%
orange roughy 1393.9 1.05 70%
whiting 1509.6 1.16 66%
pollock 1378.0 1.11 69%
tuna 2315.1 1.84 52%
perch 782.8 0.96 62%
trout 1591.6 1.68 45%
white fish 336.9 1.08 70%
haddock 378.8 1.16 71%
sardine 1533.1 2.08 38%
sturgeon 309.7 1.35 49%
anchovy 552.3 2.10 44%
cod 1589.5 2.90 71%
herring 232.0 2.17 36%
mackerel 146.7 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 03 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