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
turkey 5759.7 1.89 50%
beef liver 2664.2 1.75 60%
veal liver 2769.5 1.92 55%
lamb liver 2399.5 1.68 48%
pork liver 2363.8 1.65 59%
lamb (lean) 1999.3 1.44 43%
pork chops 2207.8 1.74 54%
lamb kidney 1508.4 1.12 52%
egg white 762.8 0.52 74%
beef kidney 1319.4 1.57 52%
chicken liver 1340.6 1.72 50%
turkey liver 1432.8 1.89 47%
chicken breast 982.7 1.48 60%
pork loin 1158.9 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3427.6 1.43 47%
crab 1398.3 0.83 71%
lobster 1385.7 0.89 71%
halibut 1467.3 1.11 66%
mussel 1063.0 0.86 63%
salmon 1580.4 1.56 52%
clam 1416.0 1.42 73%
rockfish 1087.7 1.09 66%
crayfish 743.2 0.82 67%
mollusks conch 1014.8 1.30 54%
octopus 1279.5 1.64 71%
flounder 554.6 0.86 57%
pollock 562.1 1.11 69%
orange roughy 495.0 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 869.9 0.23 49%
turnip greens 617.0 0.29 44%
amaranth leaves 533.3 0.21 86%
portabella mushrooms 562.8 0.29 55%
chinese cabbage 306.6 0.12 54%
asparagus 358.2 0.22 50%
banana pepper 314.8 0.27 36%
pumpkin 230.2 0.20 76%
kale 300.2 0.28 60%
snap beans 192.4 0.15 58%
escarole 204.1 0.19 24%
zucchini 181.3 0.17 40%
mung beans 190.8 0.19 74%
red peppers 284.9 0.31 40%
watercress 106.2 0.11 65%
cauliflower 213.1 0.25 50%
shiitake mushroom 305.3 0.39 58%
parsley 274.5 0.36 48%
celery 127.6 0.18 50%
mustard greens 198.2 0.27 36%
okra 168.6 0.22 50%
artichokes 370.5 0.47 49%
summer squash 135.7 0.19 45%
broccoli 259.3 0.35 50%
collards 234.2 0.33 37%
white mushroom 141.9 0.22 65%
chard 104.9 0.19 51%
brussel sprouts 290.6 0.42 50%
pickles 42.6 0.12 40%
cucumber 42.6 0.12 40%
seaweed (laver) 229.1 0.35 80%
lettuce 65.5 0.15 50%
jalapeno peppers 142.0 0.27 37%
radishes 51.6 0.16 43%
beet greens 106.5 0.22 35%
endive 49.7 0.17 7%
chicory greens 89.6 0.23 23%
alfalfa 87.3 0.23 19%
sauerkraut 56.2 0.19 39%
winter squash 229.1 0.40 69%
onions 155.7 0.32 65%
radicchio 75.2 0.23 68%
rhubarb 56.7 0.21 55%
coconut water 37.8 0.19 66%
chayote 75.2 0.24 41%
cabbage 49.8 0.23 55%
butternut squash 235.5 0.45 75%
peas 199.5 0.42 65%
carrots 182.5 0.41 64%
turnips 21.1 0.21 51%
coriander 15.4 0.23 30%
arugula 28.0 0.25 45%
eggplant 27.8 0.25 35%
pinto beans 8.8 0.22 83%
spirulina 16.9 0.26 70%
red cabbage 42.3 0.29 55%
blackberries 114.3 0.43 27%
chives 11.8 0.30 48%
celeriac 94.9 0.42 72%
turnips -67.8 0.22 61%
limes -17.8 0.30 70%
cantaloupe -17.7 0.34 70%
carambola -36.7 0.31 56%
mulberries 43.7 0.43 74%
seaweed (kelp) 25.7 0.43 77%
soybeans (sprouted) 327.7 0.81 49%
seaweed (wakame) 34.2 0.45 79%
strawberries -91.2 0.32 49%
beets -10.9 0.43 70%
boysenberries 35.7 0.50 54%
gooseberries -40.1 0.44 52%
raspberries 13.0 0.52 30%

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) 105 245
fat (g) 25 95
carbs (g) 0 110
energy (calories) 1700

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

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