Nutrition Fingerprint

recommended approach

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

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 Nanci’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
2.4
Zinc : Copper
28.3
Potassium : Sodium
1.1
Calcium : Magnesium
7.1
Iron : Copper
17.3
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Nanci’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: high estrogen, female infertility, inflammation.

nutrient % DRI prioritize
Manganese 10%
Iron 18%
Copper 23%
Vitamin K1 23%
Magnesium 25%
Sodium 32%
Potassium 38%
Vitamin E 42%
Folate 50%
Vitamin D 64%
Calcium 65%
Niacin (B3) 67%
Leucine 72%
Cystine 113%
Vitamin B-12 306%
Vitamin B-6 122%
Riboflavin (B2) 156%
Vitamin C 185%
Vitamin A 101%
Selenium 133%
Zinc 82%

optimal foods for you

The foods listed below will provide Nanci 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
turkey 3869.7 1.89 50%
beef liver 2135.0 1.75 60%
veal liver 2234.8 1.92 55%
pork liver 1860.2 1.65 59%
lamb liver 1660.6 1.68 48%
lamb kidney 1022.3 1.12 52%
lamb (lean) 1133.3 1.44 43%
pork chops 1191.1 1.74 54%
turkey liver 1252.6 1.89 47%
chicken liver 1044.7 1.72 50%
beef kidney 941.3 1.57 52%
chicken breast 675.5 1.48 60%
lean pastrami 262.8 0.95 73%
beef tripe 227.2 1.03 55%
lamb lungs 139.2 0.95 58%
lamb heart 576.6 1.61 48%
ground beef (lean) 414.2 1.44 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3310.5 1.43 47%
crab 1199.0 0.83 71%
halibut 1351.6 1.11 66%
lobster 1112.4 0.89 71%
salmon 1522.1 1.56 52%
mussel 893.7 0.86 63%
rockfish 968.8 1.09 66%
clam 1165.0 1.42 73%
mollusks conch 1035.7 1.30 54%
crayfish 619.9 0.82 67%
octopus 1125.8 1.64 71%
flounder 509.5 0.86 57%
pollock 463.8 1.11 69%
oysters 338.9 1.02 59%
orange roughy 342.8 1.05 70%
molluscs 62.6 0.69 77%
whiting 379.7 1.16 66%
welk 1426.3 2.75 82%
perch 187.4 0.96 62%
tuna 706.8 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
spinach 935.3 0.23 49%
turnip greens 741.5 0.29 44%
amaranth leaves 588.7 0.21 86%
collards 469.5 0.33 37%
kale 411.4 0.28 60%
pumpkin 245.7 0.20 76%
parsley 327.9 0.36 48%
escarole 210.7 0.19 24%
celery 166.0 0.18 50%
zucchini 165.0 0.17 40%
onions 260.1 0.32 65%
broccoli 282.3 0.35 50%
watercress 98.6 0.11 65%
summer squash 131.6 0.19 45%
cauliflower 162.6 0.25 50%
winter squash 268.3 0.40 69%
chard 117.7 0.19 51%
cucumber 68.3 0.12 40%
beet greens 124.8 0.22 35%
rhubarb 110.4 0.21 55%
lettuce 70.4 0.15 50%
sauerkraut 88.2 0.19 39%
radishes 63.4 0.16 43%
butternut squash 257.6 0.45 75%
radicchio 96.6 0.23 68%
carrots 207.0 0.41 64%
endive 48.9 0.17 7%
alfalfa 68.9 0.23 19%
chayote 68.6 0.24 41%
turnips 34.1 0.21 51%
arugula 35.3 0.25 45%
blackberries 124.1 0.43 27%
peas 111.6 0.42 65%
celeriac 105.0 0.42 72%
chives 13.6 0.30 48%
turnips -42.1 0.22 61%
cantaloupe 19.2 0.34 70%
limes -20.2 0.30 70%
mulberries 56.2 0.43 74%
carambola -30.9 0.31 56%
strawberries -36.4 0.32 49%
beets 16.7 0.43 70%
boysenberries 24.7 0.50 54%
gooseberries -41.2 0.44 52%
raspberries 6.8 0.52 30%
apricots -38.2 0.48 71%
grapefruit -176.2 0.30 83%
apricots -71.0 0.48 86%
watermelon -208.5 0.30 60%
lemongrass 244.0 0.99 93%
cherries -100.4 0.50 61%
peaches -175.8 0.39 70%
honeydew melon -214.1 0.36 66%
grapefruit -247.4 0.33 85%
kiwifruit -62.9 0.61 55%
quince -118.2 0.57 86%
cranberries -201.6 0.46 65%
nectarines -218.7 0.44 72%
pears -262.5 0.42 64%
mango -164.1 0.60 63%
blueberries -208.7 0.57 56%

macronutrients

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

protein

Nanci’s protein intake is 1.1g/kg LBM or 56g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Nanci’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 62
minimum nutrient optimiser ~24% 1.8 85
Nanci 31% 1.08 56

macro targets

While Nanci’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) 85 185
fat (g) 20 80
carbs (g) 0 125
energy (calories) 1550

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 Nanci’s food log based on the harder to find 50% of the essential nutrients. Nanci’s most nutrient dense day is December 29 2019 while her least nutrient-dense day is December 29 2019.

best and worst days

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