Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Jayne Rasmussen 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
3.4
Zinc : Copper
18.2
Potassium : Sodium
1.1
Calcium : Magnesium
5.2
Iron : Copper
13.7
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jayne Rasmussen’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: asthma, hypertension, insomnia.

nutrient % DRI prioritize
Folate 31%
Iron 31%
Vitamin D 33%
Vitamin E 34%
Vitamin C 38%
Vitamin K1 38%
Copper 45%
Magnesium 46%
Manganese 49%
Thiamin (B1) 52%
Calcium 58%
Potassium 63%
Vitamin B6 63%

optimal foods for you

The foods listed below will provide Jayne Rasmussen 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).

Suggested animal based foods

food name nutrient density energy density insulin load
sweetbread -0.2 3.18 12%
lamb liver 3.0 1.68 48%
ham -0.1 1.49 29%
beef brains -1.6 1.51 22%
turkey liver 2.1 1.89 47%
chicken liver 2.2 1.72 50%
lamb brains -1.3 1.54 27%
sour cream -2.9 1.98 13%
liver sausage -1.8 3.31 12%
egg yolk -1.5 2.75 18%

Suggested seafood based foods

food name nutrient density energy density insulin load
mollusks conch 4.7 1.3 54%
mackerel 0.4 3.05 14%
fish roe 3.4 1.43 47%
caviar 1.1 2.64 33%
trout 1.5 1.68 45%

Suggested plant based foods

food name nutrient density energy density insulin load
chicory greens 15.8 0.23 23%
endive 13.0 0.17 7%
coriander 15.6 0.23 30%
beet greens 15.2 0.22 35%
spinach 17.0 0.23 49%
mustard greens 14.3 0.27 36%
watercress 17.7 0.11 65%
escarole 10.6 0.19 24%
parsley 13.6 0.36 48%
chard 13.7 0.19 51%
turnip greens 12.3 0.29 44%
chives 12.7 0.3 48%
chinese cabbage 13.1 0.12 54%
arugula 11.6 0.25 45%
asparagus 12.0 0.22 50%
lettuce 11.8 0.15 50%
banana pepper 9.7 0.27 36%
okra 11.6 0.22 50%
alfalfa 6.6 0.23 19%
broccoli 10.7 0.35 50%
zucchini 8.4 0.17 40%
collards 7.4 0.33 37%
red peppers 7.8 0.31 40%
kale 10.0 0.28 60%
radicchio 11.0 0.23 68%
pickles 7.1 0.12 40%
cucumber 7.1 0.12 40%
sauerkraut 6.8 0.19 39%
summer squash 7.7 0.19 45%
celery 8.0 0.18 50%
cabbage 8.7 0.23 55%
brussel sprouts 7.9 0.42 50%
cauliflower 7.6 0.25 50%
amaranth leaves 12.5 0.21 86%
jalapeno peppers 5.6 0.27 37%
onions 8.9 0.32 65%
radishes 5.6 0.16 42%
eggplant 4.3 0.25 34%
blackberries 3.1 0.43 27%
artichokes 5.9 0.47 49%
wheat bran 5.6 2.16 38%
snap beans 6.3 0.15 58%
red cabbage 5.9 0.29 55%
chayote 3.7 0.24 40%
seaweed (laver) 9.1 0.35 80%
rhubarb 5.4 0.21 55%
portabella mushrooms 5.3 0.29 55%
avocado -0.3 1.6 8%
yeast extract spread 6.8 1.85 59%
olives -1.4 1.45 3%
raspberries 1.4 0.52 30%
white mushroom 5.9 0.22 65%
edamame 3.4 1.21 41%
turnips 3.7 0.21 51%
spirulina 6.4 0.26 70%
soybeans (sprouted) 3.9 0.81 49%
peas 5.2 0.42 65%
seaweed (wakame) 7.3 0.45 79%
seaweed (kelp) 6.9 0.43 77%
strawberries 2.9 0.32 49%
mung beans 6.1 0.19 74%
tofu 0.8 0.83 34%
shiitake mushroom 3.5 0.39 58%
winter squash 4.9 0.4 69%
pumpkin 5.5 0.2 76%
flax seed 1.2 5.34 12%
butternut squash 5.6 0.45 75%
coconut water 4.0 0.19 66%
kiwifruit 2.8 0.61 55%
sunflower seeds 1.4 5.46 15%
coconut milk -2.4 2.3 8%
corn bran -2.3 2.24 12%
boysenberries 1.9 0.5 54%
coconut cream -2.2 3.3 8%
sesame butter 1.8 5.86 21%
hazelnuts 0.7 6.29 10%
carrots 2.7 0.41 64%
beets 3.5 0.43 70%
pinto beans 5.1 0.22 83%
turnips 2.1 0.22 61%
almonds 1.0 6.07 15%

macronutrients

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

macro targets

While Jayne Rasmussen’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) 65 155
fat (g) 15 55
carbs (g) 0 20
energy (calories) 850

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 Jayne Rasmussen’s food log based on the harder to find 50% of the essential nutrients. Jayne Rasmussen’s most nutrient dense day is February 09 2021 while her least nutrient-dense day is August 16 2021.

best and worst days

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