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
8.8
Zinc : Copper
10.1
Potassium : Sodium
2.5
Calcium : Magnesium
1.2
Iron : Copper
9.1
Calcium : Phosphorus
0.3

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
Calcium 20%
Sodium 24%
Vitamin D 27%
Manganese 28%
Iron 29%
Thiamin (B1) 44%
Magnesium 47%
Vitamin E 60%
Potassium 64%
Omega-3 68%
Phosphorus 69%
Copper 72%
Folate 74%
Cystine 323%
Vitamin B-12 128%
Vitamin B-6 125%
Pantothenic acid (B5) 105%
Niacin (B3) 162%
Riboflavin (B2) 137%
Vitamin C 279%
Vitamin A 77%
Selenium 336%
Zinc 90%

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 324.4 1.51 22%
lamb brains 296.9 1.54 27%
whole egg 475.3 1.43 30%
lamb liver 2474.8 1.68 48%
sweetbread -420.1 3.18 12%
egg yolk -156.7 2.75 18%
pork stomach, cooked -183.1 1.57 32%
lamb kidney 1560.1 1.12 52%
veal liver 2437.3 1.92 55%
beef tripe -231.0 0.94 38%
turkey liver 1370.8 1.89 47%
lamb (lean) 643.3 1.44 43%
ground beef, 80/20 -1.2 2.70 31%
chicken liver 1282.6 1.72 50%
beef liver 2357.9 1.75 60%
pork liver 2240.2 1.65 59%
ground turkey -265.9 2.58 30%
beef kidney 1319.6 1.57 52%
pork loin 381.3 1.93 41%
beef rib eye steak -179.6 2.48 33%
pork ribs -997.5 3.61 18%
lamb heart 763.8 1.61 48%
ground beef -503.9 2.48 30%
t-bone steak -677.5 2.94 26%
pork ribs 188.6 2.16 39%
lamb leg -446.3 2.58 31%
lamb sweetbread 19.6 1.44 43%
roast pork 160.0 1.99 41%
rotisserie chicken thigh w. skin -732.0 2.26 31%
roast beef -97.1 2.19 38%
flank, steak -359.5 2.63 33%
beef loin -535.4 2.78 30%
beef tenderloin steak -413.5 2.62 32%
beef rib, eye -415.1 2.65 32%
beef tenderloin steak -480.2 2.73 31%
ground beef 70/30 -581.2 2.70 30%
ground beef 70/30 -635.8 2.77 30%
prok ears -847.3 1.66 35%
beef loin, top loin -331.1 2.50 34%
beef rib, small end -470.5 2.78 31%
lamb rib -1187.1 3.61 19%
sirloin steak -280.1 2.43 36%
ground beef, 75/25 -589.0 2.77 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3686.4 1.43 47%
mackerel 169.6 3.05 14%
caviar 635.0 2.64 33%
sardine 638.7 2.08 38%
salmon 1637.8 1.56 52%
herring 132.7 2.17 36%
trout 593.3 1.68 45%
mollusks conch 1069.2 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 47.6 0.17 7%
olives -14.8 1.45 3%
alfalfa 76.6 0.23 19%
escarole 192.0 0.19 24%
chicory greens 87.5 0.23 23%
avocado -946.5 1.60 8%
blackberries 75.4 0.43 27%
coriander 15.1 0.23 30%
raspberries -16.8 0.52 30%
beet greens 110.3 0.22 35%
banana pepper 247.7 0.27 36%
eggplant 10.9 0.25 35%
collards 295.6 0.33 37%
mustard greens 191.5 0.27 36%
jalapeno peppers 220.3 0.27 37%
sauerkraut 96.5 0.19 39%
red peppers 307.5 0.31 40%
zucchini 201.0 0.17 40%
pickles 36.5 0.12 40%
cucumber 36.5 0.12 40%
turnip greens 528.2 0.29 44%
chayote 65.0 0.24 41%
spinach 780.3 0.23 49%
sunflower seeds 824.8 5.46 15%
edamame 646.5 1.21 41%
radishes 44.0 0.16 43%
summer squash 154.2 0.19 45%
arugula 26.6 0.25 45%
coconut meat -1582.0 3.54 10%
parsley 266.8 0.36 48%
asparagus 322.1 0.22 50%
celery 119.5 0.18 50%
artichokes 274.8 0.47 49%
lettuce 62.9 0.15 50%
okra 152.6 0.22 50%
chives 10.9 0.30 48%
brussel sprouts 218.6 0.42 50%
cauliflower 166.5 0.25 50%
broccoli 226.1 0.35 50%
strawberries -31.6 0.32 49%
chard 98.1 0.19 51%
turnips 39.9 0.21 51%
chinese cabbage 284.0 0.12 54%
soybeans (sprouted) 212.5 0.81 49%
coconut milk -3114.5 2.30 9%
portabella mushrooms 420.1 0.29 55%
flax seed -751.4 5.34 12%

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) 60 170
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 January 22 2020 while her least nutrient-dense day is January 19 2020.

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)

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