Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Vickie 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 paleo.

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 Vickie’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
2.6
Zinc : Copper
8.9
Potassium : Sodium
0.8
Calcium : Magnesium
3.0
Iron : Copper
15.7
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Vickie’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: fatigue, inflammation, methylation.

nutrient % DRI prioritize
Manganese 48%
Potassium 48%
Vitamin E 49%
Magnesium 50%
Phosphorus 54%
Calcium 55%
Iron 55%
Sodium 55%
Niacin (B3) 56%
Panto Acid (B5) 59%
Leucine 67%
Valine 71%
Copper 79%
Cystine 129%
Vitamin B-12 186%
Folate 179%
Vitamin B-6 105%
Riboflavin (B2) 155%
Thiamin (B1) 82%
Vitamin C 278%
Vitamin A 270%
Selenium 106%
Zinc 86%

optimal foods for you

The foods listed below will provide Vickie 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 22.5 1.92 55%
beef liver 21.9 1.75 60%
chicken liver 21.8 1.72 50%
pork liver 20.7 1.65 59%
lamb liver 20.0 1.68 48%
turkey liver 19.8 1.89 47%
lamb kidney 17.6 1.12 52%
beef kidney 12.7 1.57 52%
turkey heart 11.9 1.74 47%
chicken breast 11.3 1.48 60%
lamb lungs 9.9 0.95 58%
veal 10.6 1.51 65%
pork chops 10.6 1.74 54%
lamb heart 10.0 1.61 48%
bison 10.1 1.71 53%
pork shoulder 9.8 1.62 56%
ground pork 9.7 1.85 54%
sirloin steak (lean) 9.5 1.77 57%
ground beef (lean) 8.9 1.44 60%
leg ham 9.1 1.65 56%
beef roast 9.0 1.78 48%
egg white 7.0 0.52 74%
porterhouse steak (fat trimmed) 8.2 1.45 50%

Seafood based foods

food name nutrient density energy density insulin load
crab 16.2 0.83 71%
lobster 14.2 0.89 71%
crayfish 13.0 0.82 67%
octopus 13.4 1.64 71%
mussel 12.2 0.86 63%
fish roe 12.5 1.43 47%
halibut 11.4 1.11 66%
pollock 11.4 1.11 69%
oysters 10.6 1.02 59%
salmon 11.3 1.56 52%
tuna 11.4 1.84 52%
haddock 10.0 1.16 71%
shrimp 9.5 1.19 69%
rockfish 9.0 1.09 66%
cod 11.4 2.90 71%
white fish 7.9 1.08 70%
welk 10.4 2.75 82%
trout 8.7 1.68 45%
clam 8.2 1.42 73%
sturgeon 7.9 1.35 49%
flounder 7.1 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 25.1 0.35 80%
spinach 24.5 0.23 49%
watercress 24.3 0.11 65%
coriander 21.6 0.23 30%
asparagus 21.5 0.22 50%
amaranth leaves 20.4 0.21 86%
chicory greens 20.1 0.23 23%
beet greens 19.2 0.22 35%
chard 18.8 0.19 51%
chinese cabbage 18.0 0.12 54%
endive 17.6 0.17 7%
white mushroom 17.4 0.22 65%
lettuce 17.1 0.15 50%
turnip greens 17.0 0.29 44%
spirulina 16.9 0.26 70%
chives 16.9 0.30 48%
portabella mushrooms 16.9 0.29 55%
parsley 16.0 0.36 48%
mustard greens 15.0 0.27 36%
broccoli 15.1 0.35 50%
arugula 14.4 0.25 45%
okra 13.9 0.22 50%
escarole 13.3 0.19 24%
zucchini 13.1 0.17 40%
alfalfa 13.0 0.23 19%
kale 12.9 0.28 60%
mung beans 12.3 0.19 74%
cauliflower 12.2 0.25 50%
banana pepper 11.9 0.27 36%
radicchio 11.7 0.23 68%
shiitake mushroom 11.4 0.39 58%
yeast extract spread 13.3 1.85 59%
red peppers 10.7 0.31 40%
peas 10.9 0.42 65%
summer squash 10.3 0.19 45%
celery 10.3 0.18 50%
seaweed (wakame) 10.7 0.45 79%
collards 9.6 0.33 37%
brussel sprouts 9.4 0.42 50%
jalapeno peppers 9.1 0.27 37%
pinto beans 8.8 0.22 83%
radishes 8.7 0.16 43%
pumpkin 8.2 0.20 76%
butternut squash 8.4 0.45 75%
seaweed (kelp) 8.1 0.43 77%
onions 7.7 0.32 65%
carrots 7.7 0.41 64%
cabbage 7.3 0.23 55%
winter squash 7.4 0.40 69%
sauerkraut 7.0 0.19 39%
chayote 7.0 0.24 41%
snap beans 6.5 0.15 58%
artichokes 6.9 0.47 49%
pickles 6.2 0.12 40%
cucumber 6.2 0.12 40%

macronutrients

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

macro targets

While Vickie’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) 115 245
fat (g) 25 135
carbs (g) 0 125
energy (calories) 1850

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 Vickie’s food log based on the harder to find 50% of the essential nutrients. Vickie’s most nutrient dense day is February 21 2019 while her least nutrient-dense day is February 09 2019.

best and worst days

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes