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
7.7
Potassium : Sodium
1.2
Calcium : Magnesium
3.8
Iron : Copper
16.5
Calcium : Phosphorus
0.9

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, insomnia.

nutrient % DRI prioritize
Manganese 55%
Sodium 64%
Magnesium 67%
Iron 77%
Potassium 82%
Phosphorus 91%
Calcium 95%
Zinc 99%
Folate 102%
Vitamin D 103%
Copper 105%
Thiamin (B1) 119%
Vitamin E 135%
Cystine 284%
Vitamin B-6 180%
Pantothenic acid (B5) 150%
Niacin (B3) 214%
Riboflavin (B2) 210%
Vitamin C 317%
Selenium 278%

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 3.2 0.52 74%
kefir (low fat) 2.8 0.41 64%
whole egg 3.8 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
crab 11.2 0.83 71%
lobster 9.9 0.89 71%
halibut 9.5 1.11 66%
crayfish 8.4 0.82 67%
fish roe 8.8 1.43 47%
salmon 8.8 1.56 52%
mussel 7.7 0.86 63%
pollock 7.5 1.11 69%
oysters 7.1 1.02 59%
rockfish 6.9 1.09 66%
octopus 7.5 1.64 71%
haddock 6.4 1.16 71%
trout 6.7 1.68 45%
mollusks conch 5.9 1.30 54%
sturgeon 5.9 1.35 49%
cod 7.6 2.90 71%
white fish 5.4 1.08 70%
flounder 5.1 0.86 57%
shrimp 5.3 1.19 69%
anchovy 6.2 2.10 44%
tuna 5.8 1.84 52%
whiting 4.2 1.16 66%
perch 4.0 0.96 62%
caviar 5.7 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
coriander 19.7 0.23 30%
spinach 19.5 0.23 49%
asparagus 19.2 0.22 50%
seaweed (laver) 19.1 0.35 80%
watercress 18.3 0.11 65%
chicory greens 18.1 0.23 23%
beet greens 17.1 0.22 35%
amaranth leaves 16.5 0.21 86%
white mushroom 15.9 0.22 65%
portabella mushrooms 15.8 0.29 55%
chard 15.1 0.19 51%
endive 14.8 0.17 7%
chinese cabbage 14.2 0.12 54%
lettuce 14.1 0.15 50%
broccoli 13.9 0.35 50%
chives 13.6 0.30 48%
okra 13.4 0.22 50%
spirulina 13.1 0.26 70%
mustard greens 13.1 0.27 36%
zucchini 12.9 0.17 40%
wheat bran 15.2 2.16 38%
parsley 13.0 0.36 48%
arugula 12.7 0.25 45%
radicchio 12.1 0.23 68%
shiitake mushroom 12.1 0.39 58%
banana pepper 11.9 0.27 36%
turnip greens 11.7 0.29 44%
yeast extract spread 13.5 1.85 59%
cauliflower 11.5 0.25 50%
mung beans 11.0 0.19 74%
summer squash 10.9 0.19 45%
celery 10.7 0.18 50%
kale 10.4 0.28 60%
red peppers 10.2 0.31 40%
alfalfa 10.0 0.23 19%
radishes 9.6 0.16 43%
seaweed (wakame) 9.7 0.45 79%
jalapeno peppers 9.0 0.27 37%
seaweed (kelp) 9.2 0.43 77%
peas 8.9 0.42 65%
brussel sprouts 8.8 0.42 50%
cabbage 8.3 0.23 55%
sauerkraut 8.2 0.19 39%
pinto beans 8.0 0.22 83%
chayote 7.9 0.24 41%
onions 7.5 0.32 65%
butternut squash 7.7 0.45 75%
collards 7.5 0.33 37%
pumpkin 7.2 0.20 76%
pickles 7.0 0.12 40%
cucumber 7.0 0.12 40%
snap beans 6.9 0.15 58%
artichokes 7.1 0.47 49%
red cabbage 6.7 0.29 55%
winter squash 6.7 0.40 69%
eggplant 6.4 0.25 35%
carrots 6.4 0.41 64%
turnips 5.1 0.21 51%
celeriac 4.7 0.42 72%
blackberries 4.6 0.43 27%
rhubarb 4.3 0.21 55%
soybeans (sprouted) 5.0 0.81 49%
coconut water 4.0 0.19 66%
oat bran 6.1 2.46 65%
mulberries 3.7 0.43 74%
lemongrass 4.2 0.99 93%
carambola 3.4 0.31 56%
turnips 3.3 0.22 61%
beets 3.4 0.43 70%
strawberries 3.0 0.32 49%
cantaloupe 2.9 0.34 70%
raspberries 2.9 0.52 30%
leeks 2.9 0.61 83%

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) 70 150
fat (g) 15 85
carbs (g) 0 75
energy (calories) 1150

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 20 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes