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
Vitamin K1 15%
Manganese 16%
Iron 18%
Copper 21%
Magnesium 25%
Vitamin E 28%
Potassium 38%
Folate 40%
Calcium 42%
Sodium 48%
Vitamin D 64%
Niacin (B3) 67%
Zinc 67%
Omega-3 84%
Cystine 113%
Vitamin B12 306%
Vitamin B6 112%
Vitamin B2 (Riboflavin) 142%
Vitamin C 74%
Vitamin A 132%
Selenium 133%

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
veal liver 2023.7 1.92 55%
beef liver 1911.8 1.75 60%
lamb liver 1795.1 1.68 48%
pork liver 1661.8 1.65 59%
lamb kidney 1041.8 1.12 52%
turkey liver 1198.1 1.89 47%
beef kidney 919.4 1.57 52%
chicken liver 937.5 1.72 50%
lamb (lean) 491.9 1.44 43%
pork chops 653.1 1.74 54%
lean pastrami 177.7 0.95 73%
lamb heart 523.0 1.61 48%
chicken breast 416.9 1.48 60%
lamb lungs 95.1 0.95 58%
beef tripe 107.2 1.03 55%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3510.6 1.43 47%
salmon 1645.5 1.56 52%
crab 1119.5 0.83 71%
halibut 1204.9 1.11 66%
mussel 1062.7 0.86 63%
lobster 1068.8 0.89 71%
mollusks conch 1085.5 1.30 54%
rockfish 932.8 1.09 66%
clam 964.4 1.42 73%
octopus 1084.8 1.64 71%
crayfish 555.6 0.82 67%
flounder 531.0 0.86 57%
oysters 417.8 1.02 59%
pollock 463.8 1.11 69%
tuna 807.1 1.84 52%
whiting 381.4 1.16 66%
molluscs 58.5 0.69 77%
trout 586.6 1.68 45%
perch 170.4 0.96 62%
sardine 786.9 2.08 38%
orange roughy 171.7 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 895.2 0.23 49%
turnip greens 690.7 0.29 44%
amaranth leaves 571.4 0.21 86%
collards 488.3 0.33 37%
kale 417.2 0.28 60%
pumpkin 284.6 0.20 76%
parsley 327.1 0.36 48%
zucchini 217.9 0.17 40%
winter squash 337.4 0.40 69%
escarole 213.6 0.19 24%
onions 274.0 0.32 65%
broccoli 289.4 0.35 50%
celery 183.5 0.18 50%
summer squash 178.2 0.19 45%
butternut squash 314.1 0.45 75%
cauliflower 179.4 0.25 50%
watercress 89.3 0.11 65%
cucumber 81.0 0.12 40%
carrots 236.7 0.41 64%
chard 115.7 0.19 51%
sauerkraut 106.5 0.19 39%
beet greens 126.4 0.22 35%
radishes 75.0 0.16 43%
rhubarb 105.1 0.21 55%
lettuce 70.7 0.15 50%
radicchio 101.9 0.23 68%
chayote 89.8 0.24 41%
endive 48.7 0.17 7%
turnips 50.7 0.21 51%
alfalfa 58.1 0.23 19%
arugula 34.7 0.25 45%
cantaloupe 65.3 0.34 70%
blackberries 112.2 0.43 27%
peas 112.1 0.42 65%
turnips -15.4 0.22 61%
celeriac 90.8 0.42 72%
chives 13.4 0.30 48%
strawberries 6.8 0.32 49%
carambola -8.3 0.31 56%
limes -26.2 0.30 70%
beets 42.8 0.43 70%
mulberries 42.4 0.43 74%
boysenberries 11.8 0.50 54%
grapefruit -102.8 0.30 83%
apricots -24.7 0.48 71%
gooseberries -54.6 0.44 52%
raspberries -5.4 0.52 30%
kiwifruit 35.4 0.61 55%
apricots -54.3 0.48 86%
watermelon -158.5 0.30 60%
lemongrass 227.5 0.99 93%
peaches -115.1 0.39 70%
honeydew melon -145.8 0.36 66%
grapefruit -164.9 0.33 85%
cherries -112.1 0.50 61%
nectarines -150.6 0.44 72%
mango -66.6 0.60 63%
cranberries -159.8 0.46 65%
quince -130.2 0.57 86%
pears -215.3 0.42 64%
oranges -207.8 0.46 77%
pineapple -206.2 0.50 76%

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 August 24 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