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
0.9
Zinc : Copper
7.3
Potassium : Sodium
1.2
Calcium : Magnesium
4.1
Iron : Copper
17.5
Calcium : Phosphorus
1.0

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
Manganese 57%
Magnesium 65%
Sodium 67%
Iron 72%
Zinc 83%
Phosphorus 85%
Potassium 85%
Copper 93%
Folate 93%
Thiamin (B1) 97%
Calcium 99%
Vitamin E 111%
Panto Acid (B5) 114%
Cystine 236%
Vitamin B-6 148%
Niacin (B3) 180%
Riboflavin (B2) 178%
Vitamin C 329%
Vitamin D 114%
Selenium 234%

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 326.3 0.52 74%
kefir (low fat) 2.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2651.0 1.43 47%
crab 951.4 0.83 71%
lobster 949.8 0.89 71%
halibut 1053.6 1.11 66%
salmon 1232.8 1.56 52%
mollusks conch 920.9 1.30 54%
mussel 670.0 0.86 63%
rockfish 659.3 1.09 66%
crayfish 479.1 0.82 67%
flounder 307.9 0.86 57%
octopus 696.6 1.64 71%
pollock 303.9 1.11 69%
oysters 240.7 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 710.6 0.23 49%
wheat bran 1761.1 2.16 38%
oat bran 1908.5 2.46 65%
portabella mushrooms 521.6 0.29 55%
amaranth leaves 440.4 0.21 86%
turnip greens 422.4 0.29 44%
asparagus 335.6 0.22 50%
snap beans 281.7 0.15 58%
chinese cabbage 249.5 0.12 54%
banana pepper 316.4 0.27 36%
shiitake mushroom 352.8 0.39 58%
artichokes 392.4 0.47 49%
red peppers 302.1 0.31 40%
pumpkin 231.3 0.20 76%
zucchini 201.0 0.17 40%
cauliflower 227.1 0.25 50%
kale 246.4 0.28 60%
brussel sprouts 321.9 0.42 50%
mung beans 189.0 0.19 74%
summer squash 174.4 0.19 45%
celery 163.9 0.18 50%
broccoli 258.8 0.35 50%
okra 178.9 0.22 50%
parsley 230.9 0.36 48%
jalapeno peppers 174.1 0.27 37%
watercress 78.9 0.11 65%
mustard greens 168.9 0.27 36%
winter squash 245.2 0.40 69%
pickles 77.0 0.12 40%
cucumber 77.0 0.12 40%
onions 184.2 0.32 65%
white mushroom 130.0 0.22 65%
chayote 139.3 0.24 41%
sauerkraut 105.5 0.19 39%
radishes 82.0 0.16 43%
butternut squash 249.1 0.45 75%
coconut water 97.2 0.19 66%
collards 170.7 0.33 37%
chard 86.3 0.19 51%
beet greens 98.3 0.22 35%
lettuce 55.3 0.15 50%
seaweed (laver) 164.4 0.35 80%
radicchio 89.6 0.23 68%
cabbage 84.8 0.23 55%
chicory greens 84.0 0.23 23%
turnips 70.4 0.21 51%
endive 44.2 0.17 7%
alfalfa 73.8 0.23 19%
rhubarb 61.7 0.21 55%
carrots 168.7 0.41 64%
peas 172.1 0.42 65%
eggplant 61.1 0.25 35%
red cabbage 87.7 0.29 55%
blackberries 125.4 0.43 27%
coriander 13.7 0.23 30%
arugula 23.7 0.25 45%
pinto beans 8.0 0.22 83%
turnips 6.5 0.22 61%
celeriac 114.6 0.42 72%
spirulina 13.1 0.26 70%
carambola 35.4 0.31 56%
strawberries 34.1 0.32 49%
soybeans (sprouted) 314.4 0.81 49%
chives 9.8 0.30 48%
beets 63.2 0.43 70%
mulberries 62.0 0.43 74%
limes -10.4 0.30 70%
cantaloupe 8.8 0.34 70%
seaweed (kelp) 35.2 0.43 77%
grapefruit -41.3 0.30 83%
seaweed (wakame) 35.1 0.45 79%
edamame 463.6 1.21 41%
boysenberries 52.0 0.50 54%
grapefruit -77.3 0.33 85%
raspberries 29.1 0.52 30%
gooseberries -23.0 0.44 52%
honeydew melon -88.5 0.36 66%
watermelon -122.1 0.30 60%
apricots -26.4 0.48 71%
peaches -82.6 0.39 70%
kiwifruit 42.0 0.61 55%
lemongrass 236.9 0.99 93%
apricots -59.2 0.48 86%
leeks 9.3 0.61 83%
nectarines -109.1 0.44 72%

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 February 21 2019 while her least nutrient-dense day is February 23 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