Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tory 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 pescatarian.

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 Tory ’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
2.1
Zinc : Copper
5.1
Potassium : Sodium
1.1
Calcium : Magnesium
3.3
Iron : Copper
11.0
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Tory ’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
Vitamin D 62%
Iron 63%
Methionine 68%
Leucine 69%
Manganese 73%
Valine 73%
Sodium 74%
Thiamin (B1) 74%
Phosphorus 75%
Selenium 75%
Niacin (B3) 76%
Zinc 81%
Isoleucine 84%
Cystine 119%
Vitamin B-12 172%
Folate 115%
Vitamin B-6 102%
Pantothenic acid (B5) 93%
Riboflavin (B2) 113%
Vitamin C 479%
Vitamin E 85%
Copper 130%
Magnesium 85%

optimal foods for you

The foods listed below will provide Tory 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
egg white 1215.5 0.52 74%
cottage cheese (low fat) 435.9 0.81 63%
kefir (low fat) 2.4 0.41 64%
whole egg 978.8 1.43 30%
chocolate milk (fat free) -1.0 0.67 91%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5118.9 1.43 47%
salmon 2919.0 1.56 52%
halibut 2284.3 1.11 66%
lobster 1851.5 0.89 71%
crab 1793.8 0.83 71%
rockfish 1821.9 1.09 66%
clam 1975.3 1.42 73%
mussel 1196.2 0.86 63%
flounder 1076.6 0.86 57%
crayfish 990.6 0.82 67%
octopus 1578.4 1.64 71%
orange roughy 859.4 1.05 70%
mollusks conch 1073.6 1.30 54%
pollock 812.8 1.11 69%
whiting 813.7 1.16 66%
tuna 1438.8 1.84 52%
molluscs 186.4 0.69 77%
perch 443.4 0.96 62%
oysters 371.4 1.02 59%
welk 2047.6 2.75 82%
trout 970.8 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
spinach 741.6 0.23 49%
turnip greens 494.2 0.29 44%
amaranth leaves 391.7 0.21 86%
portabella mushrooms 476.2 0.29 55%
chinese cabbage 229.1 0.12 54%
asparagus 291.4 0.22 50%
banana pepper 249.8 0.27 36%
watercress 93.6 0.11 65%
mung beans 173.4 0.19 74%
zucchini 111.6 0.17 40%
okra 130.9 0.22 50%
white mushroom 122.1 0.22 65%
chard 80.2 0.19 51%
cauliflower 131.6 0.25 50%
lettuce 42.8 0.15 50%
mustard greens 135.1 0.27 36%
alfalfa 91.9 0.23 19%
snap beans 20.1 0.15 58%
seaweed (laver) 209.5 0.35 80%
endive 33.5 0.17 7%
summer squash 47.4 0.19 45%
kale 131.8 0.28 60%
pickles -29.7 0.12 40%
cucumber -29.7 0.12 40%
celery 16.2 0.18 50%
shiitake mushroom 221.1 0.39 58%
beet greens 65.8 0.22 35%
radishes -6.7 0.16 43%
chicory greens 61.4 0.23 23%
broccoli 169.6 0.35 50%
radicchio 47.3 0.23 68%
parsley 166.5 0.36 48%
artichokes 267.2 0.47 49%
rhubarb 8.3 0.21 55%
coriander 11.8 0.23 30%
sauerkraut -24.8 0.19 39%
pinto beans 8.6 0.22 83%
arugula 17.6 0.25 45%
red peppers 78.3 0.31 40%
cabbage -10.3 0.23 55%
spirulina 20.2 0.26 70%
turnips -54.8 0.21 51%
pumpkin -74.5 0.20 76%
jalapeno peppers -8.4 0.27 37%
onions 40.1 0.32 65%
coconut water -85.8 0.19 66%
chayote -34.5 0.24 41%
eggplant -35.5 0.25 35%
brussel sprouts 131.6 0.42 50%
chives 7.7 0.30 48%
peas 123.2 0.42 65%
collards 20.4 0.33 37%
blackberries 93.1 0.43 27%
red cabbage -34.7 0.29 55%
limes -54.9 0.30 70%
turnips -151.4 0.22 61%
seaweed (kelp) 19.0 0.43 77%
celeriac 16.7 0.42 72%
mulberries 11.9 0.43 74%
seaweed (wakame) 30.2 0.45 79%
carambola -114.2 0.31 56%
boysenberries 32.5 0.50 54%
carrots -70.7 0.41 64%
gooseberries -71.5 0.44 52%
raspberries 8.8 0.52 30%
soybeans (sprouted) 263.0 0.81 49%
beets -116.3 0.43 70%
strawberries -229.3 0.32 49%
apricots -116.1 0.48 71%
butternut squash -138.6 0.45 75%
winter squash -213.9 0.40 69%
cantaloupe -285.3 0.34 70%
apricots -150.4 0.48 86%
cherries -137.8 0.50 61%

macronutrients

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

macro targets

While Tory ’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) 60 160
fat (g) 15 70
carbs (g) 0 90
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 Tory ’s food log based on the harder to find 50% of the essential nutrients. Tory ’s most nutrient dense day is April 21 2019 while her least nutrient-dense day is November 03 2019.

best and worst days

Tory ’s food diary for the best and worst days are shown below for comparison. Tory 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