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
8.8
Zinc : Copper
24.3
Potassium : Sodium
0.8
Calcium : Magnesium
3.4
Iron : Copper
19.5
Calcium : Phosphorus
0.9

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
Vitamin D 16%
Iron 23%
Copper 24%
Vitamin E 28%
Omega-3 31%
Calcium 38%
Vitamin A 38%
Folate 42%
Magnesium 48%
Potassium 50%
Vitamin K1 51%
Manganese 52%
Thiamin (B1) 55%

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).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb liver 7.2 1.68 48%
beef liver 4.3 1.75 60%
veal liver 4.3 1.92 55%
turkey liver 3.9 1.89 47%
lamb kidney 2.8 1.12 52%
chicken liver 3.1 1.72 50%
pork liver 2.5 1.65 59%
1.5 0.41 64%

Suggested seafood based foods

food name nutrient density energy density insulin load
fish roe 5.4 1.43 47%
mollusks conch 5.1 1.3 54%
crab 4.4 0.83 71%
oysters 4.0 1.02 59%
crayfish 3.8 0.82 67%
mussel 3.6 0.86 63%
lobster 3.6 0.89 71%
trout 3.3 1.68 45%
salmon 3.0 1.56 52%
pollock 2.6 1.11 69%
sturgeon 2.7 1.35 49%
white fish 2.2 1.08 70%
flounder 1.8 0.86 57%
rockfish 2.0 1.09 66%
caviar 3.2 2.64 33%
halibut 1.9 1.11 66%

Suggested plant based foods

food name nutrient density energy density insulin load
spinach 17.3 0.23 49%
chicory greens 16.5 0.23 23%
watercress 16.0 0.11 65%
coriander 15.9 0.23 30%
beet greens 15.6 0.22 35%
endive 14.7 0.17 7%
chard 13.9 0.19 51%
turnip greens 13.6 0.29 44%
mustard greens 13.5 0.27 36%
parsley 13.3 0.36 48%
lettuce 12.6 0.15 50%
chives 12.7 0.3 48%
arugula 12.6 0.25 45%
escarole 12.3 0.19 24%
asparagus 12.1 0.22 50%
amaranth leaves 11.9 0.21 86%
chinese cabbage 11.6 0.12 54%
seaweed (laver) 11.1 0.35 80%
radicchio 10.4 0.23 68%
kale 10.4 0.28 60%
okra 10.0 0.22 50%
seaweed (wakame) 9.5 0.45 79%
broccoli 9.2 0.35 50%
onions 8.7 0.32 65%
zucchini 8.5 0.17 40%
collards 8.6 0.33 37%
celery 7.6 0.18 50%
summer squash 7.5 0.19 45%
pumpkin 7.2 0.2 76%
cabbage 6.8 0.23 55%
butternut squash 6.9 0.45 75%
pickles 6.7 0.12 40%
cucumber 6.7 0.12 40%
seaweed (kelp) 6.9 0.43 77%
brussel sprouts 6.4 0.42 50%
red peppers 6.3 0.31 40%
alfalfa 6.2 0.23 19%
winter squash 6.3 0.4 69%
spirulina 6.2 0.26 70%
snap beans 5.9 0.15 58%
banana pepper 5.9 0.27 36%
yeast extract spread 6.8 1.85 59%
jalapeno peppers 5.5 0.27 37%
cauliflower 5.4 0.25 50%
sauerkraut 5.2 0.19 39%
mung beans 5.2 0.19 74%
artichokes 5.4 0.47 49%
white mushroom 5.1 0.22 65%
rhubarb 5.0 0.21 55%
portabella mushrooms 4.6 0.29 55%
pinto beans 4.5 0.22 83%
red cabbage 4.5 0.29 55%
radishes 4.3 0.16 42%
edamame 5.0 1.21 41%
carrots 4.3 0.41 64%
peas 4.0 0.42 65%
eggplant 3.7 0.25 34%
coconut water 3.6 0.19 66%
soybeans (sprouted) 3.6 0.81 49%
wheat bran 4.7 2.16 38%
turnips 3.1 0.21 51%
lemongrass 3.7 0.99 93%
beets 3.2 0.43 70%
cantaloupe 3.0 0.34 70%
chayote 2.7 0.24 40%
shiitake mushroom 2.8 0.39 58%
blackberries 2.7 0.43 27%
leeks 2.7 0.61 83%
sweet potato 2.5 0.9 81%
celeriac 2.0 0.42 72%
boysenberries 1.7 0.5 54%
turnips 1.2 0.22 61%
oat bran 2.9 2.46 65%
kiwifruit 1.5 0.61 55%
strawberries 1.2 0.32 49%
cowpeas 1.8 1.16 68%

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) 85 170
fat (g) 20 55
carbs (g) 0 85
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 August 27 2023 while her least nutrient-dense day is April 28 2022.

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