Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 with a low insulin load diet.

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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
13.6
Potassium : Sodium
0.6
Calcium : Magnesium
3.7
Iron : Copper
13.4
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 19%
Iron 26%
Magnesium 36%
Potassium 36%
Thiamin (B1) 36%
Copper 43%
Calcium 49%
Folate 50%
Sodium 53%
Vitamin C 54%
Vitamin D 58%
Vitamin E 61%
Vitamin B6 71%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
turkey liver 3.8 1.89 47%
chicken liver 3.8 1.72 50%
sweetbread -0.3 3.18 12%
veal liver 4.3 1.92 55%
ham 0.3 1.49 29%
lamb liver 3.0 1.68 48%
beef liver 4.6 1.75 60%
beef brains -1.1 1.51 22%
egg yolk -0.6 2.75 18%
whole egg -0.4 1.43 30%
headcheese -1.8 1.57 20%
liver sausage -1.5 3.31 13%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 1.2 3.05 14%
fish roe 3.7 1.43 47%
mollusks conch 4.3 1.30 54%
trout 2.7 1.68 45%
salmon 3.3 1.56 52%
caviar 1.6 2.64 33%
sturgeon 1.9 1.35 49%

Plant based foods

food name nutrient density energy density insulin load
chicory greens 15.0 0.23 23%
coriander 14.6 0.23 30%
endive 10.8 0.17 7%
beet greens 13.1 0.22 35%
spinach 14.5 0.23 49%
mustard greens 11.3 0.27 36%
chard 12.8 0.19 51%
asparagus 12.0 0.22 50%
watercress 13.9 0.11 65%
escarole 8.2 0.19 24%
banana pepper 9.9 0.27 36%
chives 11.4 0.30 48%
zucchini 10.0 0.17 40%
lettuce 11.3 0.15 50%
turnip greens 10.4 0.29 44%
okra 10.9 0.22 50%
parsley 10.7 0.36 48%
arugula 10.1 0.25 45%
broccoli 10.9 0.35 50%
summer squash 9.8 0.19 45%
sauerkraut 8.7 0.19 39%
chinese cabbage 10.8 0.12 54%
alfalfa 5.8 0.23 19%
red peppers 8.7 0.31 40%
radishes 8.1 0.16 43%
jalapeno peppers 7.3 0.27 37%
cauliflower 9.0 0.25 50%
kale 10.1 0.28 60%
celery 8.4 0.18 50%
collards 6.7 0.33 37%
brussel sprouts 8.4 0.42 50%
radicchio 10.4 0.23 68%
amaranth leaves 13.0 0.21 86%
eggplant 5.8 0.25 35%
blackberries 4.5 0.43 27%
cabbage 8.2 0.23 55%
seaweed (laver) 11.8 0.35 80%
wheat bran 7.5 2.16 38%
chayote 5.8 0.24 41%
pickles 5.2 0.12 40%
cucumber 5.2 0.12 40%
portabella mushrooms 7.2 0.29 55%
artichokes 6.5 0.47 49%
red cabbage 6.4 0.29 55%
raspberries 3.0 0.52 30%
white mushroom 7.5 0.22 65%
onions 7.5 0.32 65%
avocado 0.6 1.60 8%
snap beans 6.1 0.15 58%
peas 7.0 0.42 65%
turnips 4.6 0.21 51%
strawberries 4.4 0.32 49%
olives -1.0 1.45 3%
shiitake mushroom 5.5 0.39 58%
winter squash 6.9 0.40 69%
butternut squash 7.8 0.45 75%
spirulina 6.8 0.26 70%
mung beans 7.2 0.19 74%
edamame 3.5 1.21 41%
rhubarb 4.4 0.21 55%
yeast extract spread 6.3 1.85 59%
soybeans (sprouted) 3.6 0.81 49%
kiwifruit 4.1 0.61 55%
pumpkin 6.5 0.20 76%
turnips 3.8 0.22 61%
sunflower seeds 2.0 5.46 15%
seaweed (wakame) 6.5 0.45 79%
gooseberries 2.5 0.44 52%
coconut water 4.2 0.19 66%
carrots 4.0 0.41 64%
carambola 2.7 0.31 56%
hazelnuts 1.7 6.29 10%
flax seed 0.9 5.34 12%
coconut milk -2.3 2.30 9%
boysenberries 2.4 0.50 54%
corn bran -2.0 2.24 12%
beets 4.4 0.43 70%
cantaloupe 4.3 0.34 70%
tofu -0.3 0.83 34%
pinto beans 5.7 0.22 83%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 70 145
fat (g) 15 80
carbs (g) 0 70
energy (calories) 1100

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 01 2019 while her least nutrient-dense day is December 30 2018.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Eggs, Cooked 233
Cottage cheese, Lowfat, 2% Fat 183
Salmon, canned, sockeye (red), without salt, drained 115
Spinach, Cooked from Frozen 39
Eggs, Cooked 78
Almond Flour 40
Chicken Breast, Skin Removed Before Cooking 196
Coleslaw, Plain, Mayo Dressing 288
Sunflower Seeds, Raw 51
Tomato Raw, Includes Cherry, Grape, Roma 9

Worst Day

food name energy (kcal)
Eggs, Cooked 233
Cottage cheese, Lowfat, 2% Fat 92
Bacon, Pork 112
Summer Sausage, Beef 175
Tomato Raw, Includes Cherry, Grape, Roma 12
Krinos, Kalamata Olives 105

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes