Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Seti get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of athletic performance.

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

supplements

The supplements listed below will provide Seti 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
4.5
Zinc : Copper
9.4
Potassium : Sodium
1.5
Calcium : Magnesium
3.3
Iron : Copper
6.3
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Seti’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: female infertility.

nutrient % DRI prioritize
Iron 38%
Folate 65%
Vitamin D 73%
Vitamin E 78%
Thiamin (B1) 91%
Vitamin C 92%
Calcium 95%
Sodium 98%
Potassium 105%
Manganese 107%
Magnesium 119%
Copper 123%
Zinc 129%

optimal foods for you

The foods listed below will provide Seti with the nutrients that she is currently not getting in large amounts while also aligning with her goal of athletic performance . 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
butter -3.4 7.18 2%
lamb -2.3 6.39 4%
chicken liver 3.5 1.72 50%

Suggested seafood based foods

food name nutrient density energy density insulin load
caviar 2.8 2.64 33%
mollusks conch 4.4 1.3 54%
fish roe 3.4 1.43 47%

Suggested plant based foods

food name nutrient density energy density insulin load
spinach 14.3 0.23 49%
beet greens 13.0 0.22 35%
parsley 12.8 0.36 48%
coriander 13.0 0.23 30%
watercress 13.1 0.11 65%
mustard greens 12.4 0.27 36%
chicory greens 12.4 0.23 23%
amaranth leaves 12.1 0.21 86%
chinese cabbage 12.2 0.12 54%
turnip greens 11.4 0.29 44%
endive 11.5 0.17 7%
chard 11.3 0.19 51%
arugula 11.1 0.25 45%
chives 11.0 0.3 48%
lettuce 10.8 0.15 50%
asparagus 10.5 0.22 50%
yeast extract spread 7.5 1.85 59%
okra 9.3 0.22 50%
seaweed (laver) 8.9 0.35 80%
escarole 9.0 0.19 24%
sesame butter 1.3 5.86 21%
almonds 1.0 6.07 15%
almond butter 0.8 6.14 16%
broccoli 8.5 0.35 50%
pili nuts -0.8 7.19 7%
seaweed (kelp) 8.2 0.43 77%
hazelnuts 0.2 6.29 10%
wheat bran 5.8 2.16 38%
pine nuts -0.6 6.73 11%
seaweed (wakame) 7.9 0.45 79%
pumpkin seeds 0.9 5.59 19%
brazil nuts -0.6 6.59 9%
onions 7.9 0.32 65%
flax seed 1.1 5.34 12%
sunflower seeds 0.9 5.46 15%
banana pepper 7.7 0.27 36%
macadamia nuts -1.8 7.18 6%
sesame seeds -0.6 6.31 10%
kale 7.3 0.28 60%
radicchio 7.4 0.23 68%
zucchini 7.2 0.17 40%
red peppers 7.0 0.31 40%
pecans -2.0 6.91 6%
sauerkraut 7.1 0.19 39%
butternuts -1.0 6.12 17%
celery 7.0 0.18 50%
cauliflower 6.8 0.25 50%
summer squash 6.8 0.19 45%
black beans 2.4 3.41 73%
lemongrass 5.7 0.99 93%
oat bran 3.6 2.46 65%
spirulina 6.6 0.26 70%
garbanzo beans 1.7 3.78 69%
peanut butter -1.1 5.9 18%
peanuts -1.3 5.99 18%
snap beans 6.6 0.15 58%
cashews -1.1 5.8 26%
peas 6.1 0.42 65%
lupin seeds 1.6 3.71 51%
cucumber 6.5 0.12 40%
pickles 6.5 0.12 40%
walnuts -1.8 6.19 13%
cabbage 6.2 0.23 55%
pistachio nuts -1.3 5.69 22%
alfalfa 6.0 0.23 19%
kidney beans 1.8 3.37 74%
collards 5.9 0.33 37%
jalapeno peppers 5.9 0.27 37%
artichokes 5.6 0.47 49%
butternut squash 5.5 0.45 75%
brussel sprouts 5.2 0.42 50%
pumpkin 5.4 0.2 76%
radishes 5.2 0.16 42%
mung beans 5.2 0.19 74%
Oats 0.2 3.89 70%
winter squash 4.8 0.4 69%
rhubarb 5.0 0.21 55%

macronutrients

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

macro targets

While Seti’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) 60 145
fat (g) 15 95
carbs (g) 0 75
energy (calories) 1400

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 Seti’s food log based on the harder to find 50% of the essential nutrients. Seti’s most nutrient dense day is July 14 2020 while her least nutrient-dense day is July 18 2020.

best and worst days

Seti’s food diary for the best and worst days are shown below for comparison. Seti 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)
Seti_SkyrFruitShake 311
Mackerel, Smoked 177
Liverwurst, Liver Sausage 49
Cottage Cheese, Regular or Creamed, 4% Fat 49
Mackerel, Smoked 154
Spinach, Cooked from Frozen 41
Hungarian Peppers, Raw 19
Milk, Whole 161
Eggs, Cooked 233
Almonds, Raw 116
Seti_Müller, Müllermilch Protein+Vanilla 316
Actimel Multifrucht 79

Worst Day

food name energy (kcal)
Almonds, Raw 116
Eggs, Cooked 205
Milk, Whole 68
Camembert Cheese 165
Seti_Magnum, Classic 260
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Grilled 177
Seti_SkyrFruitShake 333
Strawberries, Fresh 41

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