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 autoimmune.

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
6.9
Zinc : Copper
18.2
Potassium : Sodium
1.1
Calcium : Magnesium
4.0
Iron : Copper
17.0
Calcium : Phosphorus
0.7

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 25%
Vitamin E 40%
Omega-3 43%
Calcium 52%
Folate 54%
Magnesium 54%
Manganese 54%
Iron 55%
Copper 65%
Potassium 71%
Sodium 92%
Phosphorus 103%
Vitamin C 106%
Cystine 247%
Vitamin B12 190%
Vitamin B6 131%
Vitamin B5 (Pantothenic acid) 131%
Vitamin B3 (Niacin) 141%
Vitamin B2 (Riboflavin) 170%
Vitamin B1 (Thiamin) 110%
Vitamin A 185%
Selenium 175%
Zinc 133%

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
lamb liver 2349.0 1.68 48%
veal liver 2340.4 1.92 55%
beef liver 2231.0 1.75 60%
pork liver 1920.9 1.65 59%
lamb kidney 1373.4 1.12 52%
turkey liver 1351.7 1.89 47%
beef kidney 1151.8 1.57 52%
pork chops 1227.4 1.74 54%
chicken liver 1128.2 1.72 50%
lamb (lean) 650.2 1.44 43%
lamb heart 631.4 1.61 48%
lean pastrami 182.1 0.95 73%
chicken breast 459.0 1.48 60%
lamb lungs 93.8 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3760.4 1.43 47%
salmon 1778.5 1.56 52%
mussel 1143.5 0.86 63%
crab 1117.3 0.83 71%
lobster 1116.6 0.89 71%
halibut 1216.5 1.11 66%
mollusks conch 1048.0 1.30 54%
rockfish 919.6 1.09 66%
octopus 1062.0 1.64 71%
crayfish 555.2 0.82 67%
clam 880.7 1.42 73%
flounder 510.7 0.86 57%
tuna 893.9 1.84 52%
oysters 397.8 1.02 59%
pollock 450.5 1.11 69%
whiting 364.0 1.16 66%
trout 662.1 1.68 45%
molluscs 50.2 0.69 77%
perch 165.8 0.96 62%
orange roughy 156.2 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 780.3 0.23 49%
amaranth leaves 495.8 0.21 86%
turnip greens 501.2 0.29 44%
pumpkin 312.6 0.20 76%
kale 307.7 0.28 60%
zucchini 239.1 0.17 40%
winter squash 375.1 0.40 69%
escarole 212.1 0.19 24%
summer squash 195.8 0.19 45%
butternut squash 354.9 0.45 75%
cauliflower 219.4 0.25 50%
collards 266.9 0.33 37%
celery 162.5 0.18 50%
parsley 266.8 0.36 48%
broccoli 265.6 0.35 50%
watercress 86.6 0.11 65%
carrots 247.1 0.41 64%
cucumber 68.9 0.12 40%
onions 183.8 0.32 65%
chard 98.1 0.19 51%
radishes 71.9 0.16 43%
sauerkraut 91.5 0.19 39%
beet greens 110.3 0.22 35%
lettuce 64.3 0.15 50%
chayote 117.7 0.24 41%
radicchio 83.8 0.23 68%
endive 49.7 0.17 7%
alfalfa 69.4 0.23 19%
turnips 51.6 0.21 51%
rhubarb 48.8 0.21 55%
peas 167.8 0.42 65%
arugula 27.1 0.25 45%
cantaloupe 74.9 0.34 70%
turnips -12.9 0.22 61%
blackberries 96.7 0.43 27%
chives 11.3 0.30 48%
carambola 13.3 0.31 56%
celeriac 73.7 0.42 72%
strawberries 3.9 0.32 49%
limes -26.7 0.30 70%
beets 42.9 0.43 70%
mulberries 23.2 0.43 74%
grapefruit -73.6 0.30 83%
boysenberries 16.5 0.50 54%
apricots -23.5 0.48 71%
watermelon -135.0 0.30 60%
gooseberries -53.4 0.44 52%
raspberries -5.1 0.52 30%
grapefruit -126.2 0.33 85%
honeydew melon -128.9 0.36 66%
apricots -58.0 0.48 86%
peaches -111.7 0.39 70%
kiwifruit -24.5 0.61 55%
nectarines -140.5 0.44 72%
lemongrass 189.7 0.99 93%
cherries -116.8 0.50 61%
cranberries -158.5 0.46 65%
mango -73.2 0.60 63%
oranges -169.2 0.46 77%
pineapple -166.5 0.50 76%
pears -227.0 0.42 64%
quince -149.3 0.57 86%
blueberries -176.2 0.57 56%
ginger -43.6 0.80 81%

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) 65 165
fat (g) 20 55
carbs (g) 0 95
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 January 21 2020 while her least nutrient-dense day is January 26 2020.

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