Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Laurie 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 Laurie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Laurie 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
3.6
Zinc : Copper
7.3
Potassium : Sodium
1.6
Calcium : Magnesium
0.9
Iron : Copper
9.7
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 32%
Iron 87%
Calcium 96%
Thiamin (B1) 106%
Folate 118%
Phosphorus 134%
Vitamin E 140%
Vitamin C 147%
Zinc 147%
Omega-3 150%
Vitamin B6 164%
Panto Acid (B5) 171%
Copper 180%

optimal foods for you

The foods listed below will provide Laurie 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).

Suggested animal based foods

food name nutrient density energy density insulin load
chicken liver 6.7 1.72 50%
pork liver 5.6 1.65 59%
lamb kidney 5.2 1.12 52%
veal liver 5.5 1.92 55%
beef liver 4.9 1.75 60%
lamb liver 4.5 1.68 48%
turkey liver 3.4 1.89 47%
beef kidney 2.5 1.57 52%
lamb lungs 1.6 0.95 58%
lean pastrami 1.4 0.95 72%
1.0 0.41 64%
beef tripe 0.8 1.03 55%

Suggested seafood based foods

food name nutrient density energy density insulin load
oysters 3.9 1.02 59%
fish roe 3.8 1.43 47%
crab 2.3 0.83 71%
mollusks conch 2.5 1.3 54%
mussel 1.7 0.86 63%
octopus 1.9 1.64 71%
lobster 1.4 0.89 71%
trout 1.6 1.68 45%
salmon 1.3 1.56 52%
crayfish 0.8 0.82 67%

Suggested plant based foods

food name nutrient density energy density insulin load
spinach 11.6 0.23 49%
watercress 11.5 0.11 65%
coriander 10.9 0.23 30%
chicory greens 10.7 0.23 23%
endive 10.5 0.17 7%
chinese cabbage 10.1 0.12 54%
parsley 10.0 0.36 48%
beet greens 9.8 0.22 35%
amaranth leaves 9.2 0.21 86%
mustard greens 9.2 0.27 36%
asparagus 8.6 0.22 50%
seaweed (laver) 8.5 0.35 80%
escarole 8.2 0.19 24%
arugula 8.1 0.25 45%
chard 8.0 0.19 51%
turnip greens 7.9 0.29 44%
lettuce 7.7 0.15 50%
chives 7.8 0.3 48%
okra 7.6 0.22 50%
broccoli 7.3 0.35 50%
seaweed (kelp) 7.3 0.43 77%
red peppers 6.7 0.31 40%
banana pepper 6.6 0.27 36%
alfalfa 5.9 0.23 19%
cauliflower 5.9 0.25 50%
seaweed (wakame) 5.8 0.45 79%
radicchio 5.6 0.23 68%
peas 5.4 0.42 65%
jalapeno peppers 5.2 0.27 37%
onions 5.0 0.32 65%
zucchini 4.9 0.17 40%
celery 4.9 0.18 50%
sauerkraut 4.7 0.19 39%
spirulina 4.7 0.26 70%
kale 4.6 0.28 60%
white mushroom 4.4 0.22 65%
cucumber 4.3 0.12 40%
pickles 4.3 0.12 40%
collards 4.4 0.33 37%
mung beans 4.1 0.19 74%
yeast extract spread 5.0 1.85 59%
brussel sprouts 4.2 0.42 50%
cabbage 3.8 0.23 55%
snap beans 3.6 0.15 58%
summer squash 3.6 0.19 45%
portabella mushrooms 3.3 0.29 55%
pumpkin 3.2 0.2 76%
radishes 3.2 0.16 42%
pinto beans 3.0 0.22 83%
shiitake mushroom 2.9 0.39 58%
butternut squash 2.8 0.45 75%
red cabbage 2.7 0.29 55%
winter squash 2.4 0.4 69%
artichokes 2.2 0.47 49%
turnips 2.0 0.21 51%
leeks 2.0 0.61 83%
lemongrass 2.2 0.99 93%
mulberries 1.7 0.43 74%
rhubarb 1.6 0.21 55%
chayote 1.5 0.24 40%
edamame 1.9 1.21 41%
blackberries 1.4 0.43 27%
strawberries 1.3 0.32 49%
beets 1.3 0.43 70%
eggplant 1.1 0.25 34%
soybeans (sprouted) 1.4 0.81 49%
boysenberries 1.2 0.5 54%
lentils 1.4 1.16 64%
cowpeas 1.4 1.16 68%
limes 0.8 0.3 70%
tofu 1.1 0.83 34%
carrots 0.8 0.41 64%
kiwifruit 0.8 0.61 55%
jerusalem-artichokes 0.9 0.73 87%
celeriac 0.7 0.42 72%
turnips 0.3 0.22 61%
raspberries 0.4 0.52 30%
grapefruit 0.3 0.3 83%

macronutrients

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

macro targets

While Laurie’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) 105 215
fat (g) 20 95
carbs (g) 0 65
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 Laurie’s food log based on the harder to find 50% of the essential nutrients. Laurie’s most nutrient dense day is June 13 2022 while her least nutrient-dense day is June 17 2022.

best and worst days

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