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
1.2
Zinc : Copper
5.6
Potassium : Sodium
1.4
Calcium : Magnesium
2.6
Iron : Copper
11.9
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, inflammation, insomnia.

nutrient % DRI prioritize
Sodium 58%
Iron 66%
Manganese 78%
Phosphorus 81%
Calcium 84%
Vitamin D 86%
Magnesium 88%
Zinc 88%
Potassium 89%
Thiamin (B1) 92%
Vitamin E 105%
Panto Acid (B5) 107%
Folate 119%
Cystine 227%
Vitamin B-12 346%
Vitamin B-6 129%
Niacin (B3) 123%
Riboflavin (B2) 145%
Vitamin C 461%
Selenium 171%
Copper 126%

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 308.0 0.52 74%
kefir (low fat) 2.9 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3124.6 1.43 47%
crab 1025.0 0.83 71%
lobster 969.4 0.89 71%
salmon 1340.0 1.56 52%
halibut 1063.4 1.11 66%
mussel 917.6 0.86 63%
mollusks conch 1030.7 1.30 54%
rockfish 679.2 1.09 66%
crayfish 504.8 0.82 67%
octopus 961.1 1.64 71%
clam 792.4 1.42 73%
flounder 322.9 0.86 57%
oysters 323.2 1.02 59%
pollock 337.7 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 702.0 0.23 49%
wheat bran 1730.1 2.16 38%
oat bran 1841.0 2.46 65%
portabella mushrooms 514.1 0.29 55%
amaranth leaves 433.5 0.21 86%
turnip greens 412.7 0.29 44%
asparagus 331.4 0.22 50%
snap beans 268.7 0.15 58%
chinese cabbage 245.2 0.12 54%
banana pepper 310.3 0.27 36%
shiitake mushroom 345.1 0.39 58%
red peppers 294.3 0.31 40%
pumpkin 221.3 0.20 76%
artichokes 377.9 0.47 49%
zucchini 196.6 0.17 40%
cauliflower 221.7 0.25 50%
kale 238.8 0.28 60%
mung beans 183.7 0.19 74%
brussel sprouts 308.8 0.42 50%
summer squash 169.4 0.19 45%
celery 158.8 0.18 50%
broccoli 253.4 0.35 50%
okra 175.4 0.22 50%
parsley 226.5 0.36 48%
watercress 78.0 0.11 65%
jalapeno peppers 167.2 0.27 37%
mustard greens 165.9 0.27 36%
cucumber 73.2 0.12 40%
pickles 73.2 0.12 40%
white mushroom 128.5 0.22 65%
onions 177.7 0.32 65%
winter squash 229.1 0.40 69%
chayote 132.5 0.24 41%
sauerkraut 101.0 0.19 39%
radishes 78.8 0.16 43%
coconut water 90.2 0.19 66%
chard 84.8 0.19 51%
butternut squash 236.0 0.45 75%
beet greens 96.8 0.22 35%
collards 158.8 0.33 37%
lettuce 54.2 0.15 50%
seaweed (laver) 162.1 0.35 80%
radicchio 87.7 0.23 68%
chicory greens 82.8 0.23 23%
cabbage 81.3 0.23 55%
turnips 64.5 0.21 51%
endive 43.5 0.17 7%
alfalfa 72.1 0.23 19%
rhubarb 57.0 0.21 55%
carrots 159.0 0.41 64%
peas 164.8 0.42 65%
eggplant 57.4 0.25 35%
red cabbage 83.4 0.29 55%
coriander 13.6 0.23 30%
arugula 23.2 0.25 45%
pinto beans 7.9 0.22 83%
turnips 0.4 0.22 61%
blackberries 114.7 0.43 27%
spirulina 12.9 0.26 70%
celeriac 101.8 0.42 72%
carambola 28.0 0.31 56%
strawberries 24.5 0.32 49%
chives 9.6 0.30 48%
soybeans (sprouted) 296.2 0.81 49%
limes -15.8 0.30 70%
beets 56.6 0.43 70%
cantaloupe -0.9 0.34 70%
mulberries 49.6 0.43 74%
seaweed (kelp) 34.3 0.43 77%
grapefruit -55.2 0.30 83%
seaweed (wakame) 34.0 0.45 79%
boysenberries 40.4 0.50 54%
grapefruit -93.1 0.33 85%
edamame 427.2 1.21 41%
raspberries 18.2 0.52 30%
gooseberries -35.1 0.44 52%
watermelon -132.1 0.30 60%
honeydew melon -101.7 0.36 66%
apricots -29.8 0.48 71%
peaches -95.0 0.39 70%
apricots -62.6 0.48 86%
kiwifruit 20.2 0.61 55%
lemongrass 222.1 0.99 93%
leeks -1.5 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) 60 165
fat (g) 20 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 24 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