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%
Omega-3 19%
Folate 100%
Vitamin B6 153%
Vitamin B5 (Pantothenic acid) 200%
Vitamin B3 (Niacin) 142%
Vitamin B2 (Riboflavin) 154%
Vitamin B1 (Thiamin) 136%
Vitamin C 446%
Vitamin E 134%
Vitamin A 89%
Selenium 109%
Manganese 111%
Copper 55%
Zinc 187%
Magnesium 64%
Calcium 22%

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) 5379.7 1.44 43%
pork chops 5729.9 1.74 54%
pork loin 3805.4 1.93 41%
chicken breast 2672.2 1.48 60%
beef kidney 2551.6 1.57 52%
pork shoulder 2323.3 1.62 56%
porterhouse steak (fat trimmed) 2029.7 1.45 50%
leg ham 2267.3 1.65 56%
beef tripe 1257.0 1.03 55%
beef roast 2381.2 1.78 48%
lamb heart 2069.9 1.61 48%
chicken drumstick 1817.0 1.49 47%
bison 2031.2 1.71 53%
beef heart 2135.5 1.79 52%
ground beef (lean) 1485.5 1.44 60%
sirloin steak (lean) 1941.4 1.77 57%
chuck steak 2188.1 1.94 51%
pork ribs 2353.2 2.16 39%
veal 1317.7 1.51 65%
lamb shank 2001.1 1.96 48%
lamb sweetbread 1131.9 1.44 43%
lamb lungs 314.2 0.95 58%
turkey liver 1672.1 1.89 47%
veal loin 1383.9 1.75 48%
top round steak 1804.9 2.09 56%
roast pork 1652.1 1.99 41%
pork (lean) 1721.7 2.09 44%
roast ham 1225.9 1.78 41%
roast beef 1811.4 2.19 38%
elk 1026.9 1.93 44%
turkey gizzard 421.7 1.55 57%
lamb brains 329.3 1.54 27%
chicken 1281.6 2.19 36%
ham 5.8 1.49 29%
turkey heart 333.8 1.74 47%
headcheese -267.5 1.57 20%
rotisserie chicken thigh 252.7 1.93 39%
lamb chop 697.9 2.34 42%
beef rib eye steak 812.9 2.48 33%
beef brisket 651.9 2.44 37%
sirloin steak 351.3 2.43 36%
turkey -87.1 2.21 28%
beef loin, top loin 182.5 2.50 34%
ground turkey 291.3 2.58 30%
flank, steak 196.8 2.63 33%
lamb leg 109.0 2.58 31%
beef tenderloin steak -73.4 2.62 32%
beef rib, eye -30.4 2.65 32%
ground beef, 80/20 4.3 2.70 31%
ground beef -427.4 2.48 30%
beef brisket -2.1 2.80 33%
beef rib, small end -126.5 2.78 31%
beef tenderloin steak -182.7 2.73 31%
goat cheese -434.5 2.64 21%
beef loin -312.0 2.78 30%
beef shortribs -41.1 2.95 33%
ground beef 70/30 -475.0 2.70 30%
ground beef, 75/25 -480.0 2.77 31%
beef brisket, flat half -307.0 2.89 32%
ground beef 70/30 -608.8 2.77 30%
beef brisket, flat half -321.0 2.98 31%
t-bone steak -508.4 2.94 26%
sweetbread -1966.0 3.18 12%
pork ribs -1723.5 3.61 18%
lamb rib -1973.4 3.61 19%
duck -3461.8 3.37 18%
lamb -7667.8 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
salmon 5116.7 1.56 52%
halibut 4025.7 1.11 66%
lobster 3061.8 0.89 71%
rockfish 3375.9 1.09 66%
crab 2748.7 0.83 71%
flounder 2103.1 0.86 57%
crayfish 1561.1 0.82 67%
orange roughy 1551.3 1.05 70%
whiting 1655.1 1.16 66%
pollock 1495.8 1.11 69%
tuna 2496.4 1.84 52%
perch 866.9 0.96 62%
trout 1705.8 1.68 45%
white fish 369.4 1.08 70%
haddock 413.7 1.16 71%
sardine 1625.8 2.08 38%
sturgeon 333.1 1.35 49%
anchovy 585.1 2.10 44%
cod 1735.5 2.90 71%
herring 247.1 2.17 36%
mackerel 140.4 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