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
6.9
Zinc : Copper
55.8
Potassium : Sodium
0.4
Calcium : Magnesium
2.9
Iron : Copper
49.5
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.

nutrient % DRI prioritize
Manganese 16%
Copper 26%
Potassium 33%
Folate 45%
Phosphorus 53%
Magnesium 55%
Iron 57%
Thiamin (B1) 58%
Calcium 59%
Omega-3 67%
Niacin (B3) 72%
Vitamin E 72%
Vitamin D 73%
Cystine 173%
Vitamin B-12 256%
Vitamin B-6 87%
Pantothenic acid (B5) 85%
Riboflavin (B2) 121%
Vitamin A 109%
Selenium 98%
Zinc 178%

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 2366.6 1.68 48%
veal liver 2357.9 1.92 55%
beef liver 2247.4 1.75 60%
pork liver 1922.4 1.65 59%
lamb kidney 1385.1 1.12 52%
beef kidney 1168.2 1.57 52%
turkey liver 1354.6 1.89 47%
pork chops 1267.3 1.74 54%
chicken liver 1136.2 1.72 50%
turkey 1110.5 1.89 50%
egg white 272.3 0.52 74%
lamb (lean) 727.8 1.44 43%
kefir (low fat) 3.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3772.9 1.43 47%
salmon 1808.3 1.56 52%
mussel 1149.7 0.86 63%
crab 1127.0 0.83 71%
lobster 1131.5 0.89 71%
halibut 1237.0 1.11 66%
mollusks conch 1067.2 1.30 54%
rockfish 938.6 1.09 66%
octopus 1073.3 1.64 71%
crayfish 562.7 0.82 67%
clam 907.2 1.42 73%
flounder 523.6 0.86 57%
tuna 912.3 1.84 52%
pollock 458.2 1.11 69%
oysters 402.8 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 771.1 0.23 49%
wheat bran 1681.8 2.16 38%
portabella mushrooms 502.3 0.29 55%
amaranth leaves 446.8 0.21 86%
turnip greens 478.2 0.29 44%
oat bran 1735.5 2.46 65%
asparagus 338.3 0.22 50%
pumpkin 309.5 0.20 76%
chinese cabbage 249.9 0.12 54%
snap beans 243.9 0.15 58%
winter squash 361.1 0.40 69%
zucchini 223.4 0.17 40%
shiitake mushroom 333.0 0.39 58%
kale 268.4 0.28 60%
escarole 211.8 0.19 24%
red peppers 276.9 0.31 40%
banana pepper 241.9 0.27 36%
butternut squash 338.8 0.45 75%
summer squash 178.9 0.19 45%
artichokes 341.3 0.47 49%
celery 158.8 0.18 50%
collards 248.2 0.33 37%
mung beans 163.2 0.19 74%
cauliflower 181.0 0.25 50%
jalapeno peppers 189.9 0.27 37%
okra 164.1 0.22 50%
broccoli 229.2 0.35 50%
watercress 76.9 0.11 65%
parsley 221.6 0.36 48%
brussel sprouts 260.7 0.42 50%
mustard greens 164.0 0.27 36%
carrots 247.6 0.41 64%
pickles 68.4 0.12 40%
cucumber 68.4 0.12 40%
white mushroom 125.0 0.22 65%
onions 172.7 0.32 65%
seaweed (laver) 190.1 0.35 80%
chard 89.8 0.19 51%
edamame 693.8 1.21 41%
lettuce 62.2 0.15 50%
radishes 62.2 0.16 43%
beet greens 103.2 0.22 35%
chayote 113.0 0.24 41%
sauerkraut 80.5 0.19 39%
coconut water 75.8 0.19 66%
chicory greens 89.2 0.23 23%
radicchio 82.4 0.23 68%
endive 49.1 0.17 7%
alfalfa 68.1 0.23 19%
turnips 51.0 0.21 51%
rhubarb 44.6 0.21 55%
cabbage 54.3 0.23 55%
eggplant 50.6 0.25 35%
red cabbage 70.7 0.29 55%
peas 131.0 0.42 65%
arugula 26.2 0.25 45%
coriander 14.4 0.23 30%
pinto beans 7.0 0.22 83%
spirulina 12.7 0.26 70%
turnips -21.7 0.22 61%
cantaloupe 39.3 0.34 70%
chives 10.0 0.30 48%
blackberries 82.7 0.43 27%
celeriac 72.0 0.42 72%
carambola -14.5 0.31 56%
beets 44.0 0.43 70%
seaweed (kelp) 33.1 0.43 77%
soybeans (sprouted) 261.3 0.81 49%
limes -44.2 0.30 70%
seaweed (wakame) 44.8 0.45 79%
strawberries -59.9 0.32 49%
mulberries -10.6 0.43 74%

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) 65 165
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1300

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 17 2019 while her least nutrient-dense day is September 04 2019.

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