Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Paula 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 and being paleo.

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 Paula’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
4.8
Zinc : Copper
7.3
Potassium : Sodium
1.1
Calcium : Magnesium
2.8
Iron : Copper
10.4
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Paula’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: fatigue, inflammation, insomnia.

nutrient % DRI prioritize
Iron 37%
Manganese 45%
Magnesium 48%
Calcium 50%
Thiamin (B1) 51%
Phosphorus 54%
Sodium 58%
Vitamin D 63%
Vitamin B6 66%
Vitamin E 68%
Potassium 69%
Zinc 73%
Niacin (B3) 78%
Cystine 177%
Vitamin B-12 191%
Folate 88%
Pantothenic acid (B5) 93%
Riboflavin (B2) 245%
Vitamin C 141%
Selenium 411%
Copper 81%

optimal foods for you

The foods listed below will provide Paula 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
beef brains 71.3 1.51 22%
whole egg 365.7 1.43 30%
lamb brains 112.2 1.54 27%
sweetbread -396.8 3.18 12%
egg yolk -465.3 2.75 18%
lamb liver 1777.3 1.68 48%
lamb (lean) 920.8 1.44 43%
pork stomach, cooked -161.9 1.57 32%
beef tripe -216.8 0.94 38%
pork loin 607.3 1.93 41%
lamb kidney 1234.7 1.12 52%
ground beef, 80/20 -1.0 2.70 31%
turkey liver 1142.8 1.89 47%
veal liver 2063.1 1.92 55%
beef rib eye steak -113.1 2.48 33%
pork ribs 381.4 2.16 39%
ground turkey -313.0 2.58 30%
pork ribs -925.9 3.61 18%
ground beef -434.6 2.48 30%
chicken liver 1036.7 1.72 50%
roast pork 266.8 1.99 41%
lamb leg -358.6 2.58 31%
t-bone steak -662.6 2.94 26%
rotisserie chicken thigh w. skin -619.4 2.26 31%
lamb sweetbread 36.1 1.44 43%
beef liver 1979.5 1.75 60%
beef loin -432.3 2.78 30%
beef tenderloin steak -306.5 2.62 32%
beef rib, eye -316.3 2.65 32%
beef tenderloin steak -379.0 2.73 31%
beef kidney 1021.8 1.57 52%
pork chops 1360.6 1.74 54%
rotisserie chicken back -670.2 2.12 32%
roast beef -52.4 2.19 38%
beef rib, small end -357.8 2.78 31%
flank, steak -310.2 2.63 33%
beef loin, top loin -228.5 2.50 34%
lamb rib -1070.4 3.61 19%
ground beef 70/30 -502.9 2.70 30%
lamb heart 548.7 1.61 48%
ground beef 70/30 -580.6 2.77 30%
sirloin steak -193.7 2.43 36%
prok ears -830.1 1.66 35%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3124.6 1.43 47%
mackerel 90.1 3.05 14%
caviar 358.6 2.64 33%
sardine 288.5 2.08 38%
salmon 1340.0 1.56 52%
herring 77.1 2.17 36%
trout 452.8 1.68 45%
mollusks conch 1030.7 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 43.5 0.17 7%
olives -13.6 1.45 3%
alfalfa 72.1 0.23 19%
escarole 182.5 0.19 24%
chicory greens 82.8 0.23 23%
avocado -736.9 1.60 8%
blackberries 114.7 0.43 27%
coriander 13.6 0.23 30%
raspberries 18.2 0.52 30%
banana pepper 310.3 0.27 36%
beet greens 96.8 0.22 35%
eggplant 57.4 0.25 35%
mustard greens 165.9 0.27 36%
jalapeno peppers 167.2 0.27 37%
collards 158.8 0.33 37%
sauerkraut 101.0 0.19 39%
sunflower seeds 1212.9 5.46 15%
red peppers 294.3 0.31 40%
zucchini 196.6 0.17 40%
cucumber 73.2 0.12 40%
pickles 73.2 0.12 40%
chayote 132.5 0.24 41%
turnip greens 412.7 0.29 44%
radishes 78.8 0.16 43%
spinach 702.0 0.23 49%
summer squash 169.4 0.19 45%
edamame 427.2 1.21 41%
coconut meat -1470.9 3.54 10%
arugula 23.2 0.25 45%
parsley 226.5 0.36 48%
asparagus 331.4 0.22 50%
artichokes 377.9 0.47 49%
brussel sprouts 308.8 0.42 50%
celery 158.8 0.18 50%
cauliflower 221.7 0.25 50%
okra 175.4 0.22 50%
lettuce 54.2 0.15 50%
chives 9.6 0.30 48%
broccoli 253.4 0.35 50%
flax seed -432.2 5.34 12%
strawberries 24.5 0.32 49%
coconut milk -2874.0 2.30 9%
chard 84.8 0.19 51%
turnips 64.5 0.21 51%
soybeans (sprouted) 296.2 0.81 49%
portabella mushrooms 514.1 0.29 55%
chinese cabbage 245.2 0.12 54%
brazil nuts -77.4 6.59 9%

macronutrients

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

macro targets

While Paula’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) 60 165
fat (g) 20 90
carbs (g) 0 55
energy (calories) 1250

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 Paula’s food log based on the harder to find 50% of the essential nutrients. Paula’s most nutrient dense day is February 13 2019 while her least nutrient-dense day is January 30 2019.

best and worst days

Paula’s food diary for the best and worst days are shown below for comparison. Paula 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)
Coffee, Prepared From Grounds 6
Clarified butter, Butter Oil 88
Cinnamon, Ground 3
Thrive Market, Organic Cacao Powder 30
Egg Beaters, All Whites 90
Kirkland Signature, Organic Eggs, Pasture-Raised, Large 70
Avocado, Black Skin, California Type 230
Whole Foods, Nutritional Yeast 60
Gundry MD, Prebiothrive, Prebiotic Supplement 30
Beets, Raw 86
Bertolli, Extra Virgin Olive Oil 119

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