Nutrition Fingerprint

recommended approach

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

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 Linda’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
1.5
Zinc : Copper
15.8
Potassium : Sodium
0.6
Calcium : Magnesium
4.7
Iron : Copper
40.2
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Linda’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, headaches.

nutrient % DRI prioritize
Copper 19%
Magnesium 28%
Phosphorus 28%
Vitamin C 29%
Folate 30%
Calcium 32%
Potassium 32%
Zinc 34%
Manganese 35%
Vitamin D 37%
Iron 39%
Thiamin (B1) 46%
Vitamin E 47%
Omega-3 130%
Cystine 109%
Vitamin B12 229%
Vitamin B6 55%
Vitamin B5 (Pantothenic acid) 60%
Vitamin B3 (Niacin) 49%
Vitamin B2 (Riboflavin) 74%
Vitamin A 102%
Selenium 58%

optimal foods for you

The foods listed below will provide Linda 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 2415.3 1.68 48%
beef liver 2296.9 1.75 60%
veal liver 2389.7 1.92 55%
pork liver 1917.9 1.65 59%
lamb kidney 1422.0 1.12 52%
beef kidney 1187.1 1.57 52%
pork chops 1303.6 1.74 54%
turkey liver 1358.7 1.89 47%
chicken liver 1158.4 1.72 50%
egg white 205.5 0.52 74%
kefir (low fat) 6.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3953.9 1.43 47%
salmon 1821.6 1.56 52%
crab 1224.7 0.83 71%
mussel 1195.8 0.86 63%
lobster 1203.8 0.89 71%
halibut 1288.4 1.11 66%
rockfish 972.9 1.09 66%
mollusks conch 1110.1 1.30 54%
crayfish 623.3 0.82 67%
clam 989.3 1.42 73%
flounder 608.0 0.86 57%
octopus 1109.4 1.64 71%
pollock 490.4 1.11 69%
oysters 425.6 1.02 59%
tuna 908.6 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 894.0 0.23 49%
amaranth leaves 600.0 0.21 86%
wheat bran 1881.9 2.16 38%
turnip greens 605.1 0.29 44%
portabella mushrooms 545.9 0.29 55%
oat bran 1921.9 2.46 65%
chinese cabbage 340.1 0.12 54%
asparagus 359.9 0.22 50%
pumpkin 329.4 0.20 76%
snap beans 290.6 0.15 58%
kale 347.0 0.28 60%
collards 378.1 0.33 37%
red peppers 348.7 0.31 40%
zucchini 255.2 0.17 40%
banana pepper 307.5 0.27 36%
winter squash 386.3 0.40 69%
escarole 231.5 0.19 24%
shiitake mushroom 348.6 0.39 58%
summer squash 210.4 0.19 45%
parsley 309.2 0.36 48%
artichokes 389.7 0.47 49%
celery 190.3 0.18 50%
cauliflower 233.2 0.25 50%
butternut squash 367.0 0.45 75%
mustard greens 228.5 0.27 36%
mung beans 179.5 0.19 74%
broccoli 284.4 0.35 50%
okra 201.8 0.22 50%
brussel sprouts 322.5 0.42 50%
watercress 105.0 0.11 65%
cucumber 110.1 0.12 40%
pickles 110.1 0.12 40%
jalapeno peppers 197.5 0.27 37%
onions 214.5 0.32 65%
carrots 252.0 0.41 64%
chard 110.3 0.19 51%
white mushroom 133.6 0.22 65%
seaweed (laver) 210.8 0.35 80%
radishes 82.1 0.16 43%
beet greens 128.1 0.22 35%
sauerkraut 104.3 0.19 39%
lettuce 71.6 0.15 50%
coconut water 89.3 0.19 66%
chayote 121.6 0.24 41%
chicory greens 106.8 0.23 23%
rhubarb 88.5 0.21 55%
cabbage 91.9 0.23 55%
endive 55.0 0.17 7%
radicchio 88.3 0.23 68%
turnips 69.7 0.21 51%
alfalfa 80.5 0.23 19%
edamame 711.2 1.21 41%
peas 181.5 0.42 65%
red cabbage 86.0 0.29 55%
eggplant 48.2 0.25 35%
arugula 33.9 0.25 45%
coriander 16.6 0.23 30%
pinto beans 7.9 0.22 83%
celeriac 135.9 0.42 72%
turnips -6.7 0.22 61%
spirulina 12.2 0.26 70%
cantaloupe 58.8 0.34 70%
chives 12.9 0.30 48%
blackberries 91.4 0.43 27%
strawberries -0.4 0.32 49%
carambola -2.7 0.31 56%
limes -22.8 0.30 70%
seaweed (kelp) 40.6 0.43 77%
beets 40.2 0.43 70%
soybeans (sprouted) 292.9 0.81 49%
mulberries 33.4 0.43 74%
seaweed (wakame) 53.5 0.45 79%
grapefruit -92.5 0.30 83%
boysenberries 7.6 0.50 54%

macronutrients

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

macro targets

While Linda’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) 60 155
fat (g) 15 65
carbs (g) 0 90
energy (calories) 1200

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 Linda’s food log based on the harder to find 50% of the essential nutrients. Linda’s most nutrient dense day is June 07 2020 while her least nutrient-dense day is June 08 2020.

best and worst days

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