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
5.4
Zinc : Copper
6.8
Potassium : Sodium
1.4
Calcium : Magnesium
2.7
Iron : Copper
9.6
Calcium : Phosphorus
0.7

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 45%
Manganese 53%
Sodium 54%
Thiamin (B1) 58%
Calcium 59%
Magnesium 59%
Vitamin E 64%
Vitamin D 69%
Phosphorus 70%
Potassium 82%
Folate 84%
Zinc 88%
Panto Acid (B5) 91%
Cystine 188%
Vitamin B-12 228%
Vitamin B-6 93%
Niacin (B3) 95%
Riboflavin (B2) 268%
Vitamin C 194%
Vitamin A 459%
Selenium 462%
Copper 105%

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
chicken liver 19.8 1.72 50%
turkey liver 17.5 1.89 47%
lamb liver 17.0 1.68 48%
veal liver 19.0 1.92 55%
beef liver 19.2 1.75 60%
pork liver 18.7 1.65 59%
lamb kidney 15.5 1.12 52%
turkey heart 10.7 1.74 47%
beef kidney 10.2 1.57 52%
beef brains 2.4 1.51 22%
whole egg 3.6 1.43 30%
lamb brains 2.7 1.54 27%
egg yolk 1.6 2.75 18%
lamb heart 6.7 1.61 48%
lamb lungs 7.9 0.95 58%
bison 6.5 1.71 53%
pork chops 6.6 1.74 54%

Seafood based foods

food name nutrient density energy density insulin load
caviar 8.9 2.64 33%
fish roe 10.2 1.43 47%
oysters 10.9 1.02 59%
mackerel 2.6 3.05 14%
mussel 10.9 0.86 63%
salmon 9.0 1.56 52%
crab 11.8 0.83 71%
trout 6.7 1.68 45%
anchovy 6.3 2.10 44%
herring 4.3 2.17 36%
sturgeon 6.0 1.35 49%
sardine 4.1 2.08 38%
tuna 7.2 1.84 52%
mollusks conch 6.7 1.30 54%
octopus 11.2 1.64 71%
crayfish 8.8 0.82 67%
halibut 9.0 1.11 66%
lobster 9.7 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
endive 18.1 0.17 7%
coriander 23.5 0.23 30%
chicory greens 21.0 0.23 23%
beet greens 20.9 0.22 35%
spinach 23.3 0.23 49%
asparagus 20.9 0.22 50%
escarole 13.9 0.19 24%
mustard greens 16.8 0.27 36%
chard 18.9 0.19 51%
alfalfa 11.0 0.23 19%
lettuce 17.7 0.15 50%
chives 17.1 0.30 48%
chinese cabbage 18.0 0.12 54%
arugula 16.0 0.25 45%
parsley 16.8 0.36 48%
turnip greens 15.5 0.29 44%
watercress 20.4 0.11 65%
zucchini 13.2 0.17 40%
banana pepper 12.0 0.27 36%
jalapeno peppers 11.9 0.27 37%
seaweed (laver) 22.5 0.35 80%
broccoli 14.7 0.35 50%
portabella mushrooms 15.5 0.29 55%
red peppers 11.9 0.31 40%
okra 13.3 0.22 50%
collards 10.2 0.33 37%
sauerkraut 9.8 0.19 39%
summer squash 11.1 0.19 45%
white mushroom 16.0 0.22 65%
amaranth leaves 20.4 0.21 86%
celery 11.3 0.18 50%
radishes 9.6 0.16 43%
cauliflower 11.4 0.25 50%
kale 13.1 0.28 60%
pickles 7.2 0.12 40%
cucumber 7.2 0.12 40%
spirulina 14.8 0.26 70%
blackberries 4.4 0.43 27%
shiitake mushroom 11.8 0.39 58%
eggplant 6.0 0.25 35%
chayote 7.4 0.24 41%
yeast extract spread 13.6 1.85 59%
brussel sprouts 8.8 0.42 50%
radicchio 12.3 0.23 68%
avocado -0.9 1.60 8%
artichokes 7.3 0.47 49%
raspberries 2.5 0.52 30%
peas 10.6 0.42 65%
snap beans 8.5 0.15 58%
cabbage 7.8 0.23 55%
olives -3.6 1.45 3%
turnips 6.0 0.21 51%
mung beans 11.5 0.19 74%
red cabbage 6.7 0.29 55%
onions 9.2 0.32 65%
carrots 8.1 0.41 64%
edamame 3.4 1.21 41%
soybeans (sprouted) 4.8 0.81 49%
seaweed (kelp) 10.8 0.43 77%
winter squash 8.6 0.40 69%
sunflower seeds 3.4 5.46 15%
pumpkin 9.7 0.20 76%
seaweed (wakame) 10.9 0.45 79%
butternut squash 9.6 0.45 75%

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) 80 165
fat (g) 20 90
carbs (g) 0 85
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 29 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)
Coffee, Prepared From Grounds 6
Clarified butter, Butter Oil 88
Cinnamon, Ground 6
Beef Steak, Sirloin, No Visible Fat Eaten 242
Miracle Rice, Shirataki Rice 26
Beet Greens, Cooked 36
Bertolli, Extra Virgin Olive Oil 119
Pistachio Nuts, Roasted, Salted 427
Kohlrabi, Raw 68

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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