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
2.9
Zinc : Copper
2.1
Potassium : Sodium
1.6
Calcium : Magnesium
2.8
Iron : Copper
2.8
Calcium : Phosphorus
0.5

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
Manganese 35%
Magnesium 38%
Calcium 39%
Iron 46%
Vitamin D 54%
Thiamin (B1) 59%
Vitamin E 63%
Phosphorus 65%
Sodium 67%
Vitamin K1 74%
Folate 97%
Zinc 97%
Vitamin B6 111%
Cystine 263%
Pantothenic acid (B5) 153%
Niacin (B3) 127%
Riboflavin (B2) 279%
Vitamin C 222%
Selenium 283%
Copper 377%

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 -82.2 1.51 22%
whole egg 426.4 1.43 30%
sweetbread -383.8 3.18 12%
lamb brains -56.3 1.54 27%
egg yolk -254.1 2.75 18%
lamb liver 1617.2 1.68 48%
pork stomach, cooked -138.1 1.57 32%
beef tripe -211.0 0.94 38%
lamb (lean) 680.5 1.44 43%
lamb kidney 1231.1 1.12 52%
ground beef, 80/20 -1.2 2.70 31%
pork loin 499.0 1.93 41%
beef rib eye steak -126.8 2.48 33%
turkey liver 955.3 1.89 47%
veal liver 1842.4 1.92 55%
ground turkey -320.4 2.58 30%
pork ribs -921.3 3.61 18%
chicken liver 1034.8 1.72 50%
pork ribs 287.5 2.16 39%
ground beef -456.4 2.48 30%
t-bone steak -619.9 2.94 26%
lamb leg -390.7 2.58 31%
roast pork 195.2 1.99 41%
rotisserie chicken thigh w. skin -640.5 2.26 31%
beef loin -456.7 2.78 30%
lamb sweetbread -27.4 1.44 43%
beef tenderloin steak -334.7 2.62 32%
beef rib, eye -342.1 2.65 32%
beef tenderloin steak -403.6 2.73 31%
roast beef -66.7 2.19 38%
flank, steak -315.6 2.63 33%
prok ears -736.0 1.66 35%
lamb heart 534.0 1.61 48%
beef liver 1814.1 1.75 60%
beef rib, small end -385.8 2.78 31%
beef loin, top loin -257.2 2.50 34%
beef kidney 923.5 1.57 52%
pork chops 1240.0 1.74 54%
pork liver 1705.3 1.65 59%
ground beef 70/30 -524.9 2.70 30%
rotisserie chicken back -732.0 2.12 32%
lamb rib -1088.2 3.61 19%
ground beef 70/30 -599.9 2.77 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2526.3 1.43 47%
mackerel 36.2 3.05 14%
caviar 361.6 2.64 33%
sardine 137.8 2.08 38%
herring 1.8 2.17 36%
salmon 1056.5 1.56 52%
trout 327.0 1.68 45%
mollusks conch 919.4 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 49.1 0.17 7%
olives -13.0 1.45 3%
alfalfa 84.9 0.23 19%
escarole 204.9 0.19 24%
chicory greens 89.9 0.23 23%
avocado -909.4 1.60 8%
blackberries 107.3 0.43 27%
coriander 15.5 0.23 30%
raspberries 13.0 0.52 30%
banana pepper 259.8 0.27 36%
beet greens 113.4 0.22 35%
collards 320.7 0.33 37%
eggplant 20.8 0.25 35%
mustard greens 198.0 0.27 36%
jalapeno peppers 201.1 0.27 37%
sauerkraut 114.1 0.19 39%
sunflower seeds 1174.3 5.46 15%
zucchini 162.1 0.17 40%
pickles 54.0 0.12 40%
cucumber 54.0 0.12 40%
red peppers 250.5 0.31 40%
turnip greens 548.8 0.29 44%
chayote 84.6 0.24 41%
spinach 798.5 0.23 49%
radishes 52.3 0.16 43%
edamame 422.8 1.21 41%
summer squash 130.9 0.19 45%
arugula 28.1 0.25 45%
coconut meat -1445.2 3.54 10%
parsley 276.2 0.36 48%
asparagus 335.3 0.22 50%
brussel sprouts 359.7 0.42 50%
artichokes 320.2 0.47 49%
celery 141.9 0.18 50%
flax seed -335.6 5.34 12%
okra 171.3 0.22 50%
lettuce 65.2 0.15 50%
cauliflower 177.8 0.25 50%
broccoli 265.2 0.35 50%
chives 11.3 0.30 48%
strawberries -7.1 0.32 49%
chard 101.2 0.19 51%
coconut milk -2837.5 2.30 9%
turnips 54.3 0.21 51%
soybeans (sprouted) 292.1 0.81 49%
chinese cabbage 273.9 0.12 54%
portabella mushrooms 438.5 0.29 55%
brazil nuts -113.4 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 July 16 2019 while her least nutrient-dense day is February 19 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)

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