Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Evdoxia 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
2.0
Zinc : Copper
10.2
Potassium : Sodium
0.8
Calcium : Magnesium
2.8
Iron : Copper
9.1
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Evdoxia’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: hypothyroidism, inflammation.

nutrient % DRI prioritize
Vitamin D 27%
Thiamin (B1) 38%
Iron 41%
Calcium 44%
Vitamin E 46%
Potassium 50%
Folate 52%
Manganese 60%
Vitamin C 64%
Magnesium 66%
Vitamin B6 75%
Sodium 83%
Copper 91%

optimal foods for you

The foods listed below will provide Evdoxia 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
chicken liver 3.9 1.72 50%
lamb kidney 2.6 1.12 52%
ham -0.3 1.49 29%
liver sausage -1.1 3.31 12%
beef brains -1.5 1.51 22%
egg yolk -1.3 2.75 18%
lamb liver 1.7 1.68 48%
whole egg -1.2 1.43 30%
sour cream -3.0 1.98 13%
lamb brains -1.7 1.54 27%

Suggested seafood based foods

food name nutrient density energy density insulin load
caviar 2.7 2.64 33%
mollusks conch 4.2 1.3 54%
mackerel 0.4 3.05 14%
fish roe 3.3 1.43 47%
mussel 3.0 0.86 63%
trout 1.3 1.68 45%
sturgeon 1.1 1.35 49%

Suggested plant based foods

food name nutrient density energy density insulin load
endive 11.4 0.17 7%
chicory greens 12.8 0.23 23%
coriander 13.6 0.23 30%
spinach 15.5 0.23 49%
beet greens 13.5 0.22 35%
mustard greens 13.1 0.27 36%
chinese cabbage 13.9 0.12 54%
parsley 12.9 0.36 48%
watercress 14.5 0.11 65%
escarole 8.8 0.19 24%
turnip greens 11.4 0.29 44%
arugula 11.2 0.25 45%
chard 11.8 0.19 51%
lettuce 11.4 0.15 50%
chives 11.4 0.3 48%
banana pepper 9.3 0.27 36%
asparagus 10.8 0.22 50%
okra 10.3 0.22 50%
alfalfa 6.0 0.23 19%
zucchini 8.3 0.17 40%
sauerkraut 7.8 0.19 39%
red peppers 8.1 0.31 40%
broccoli 9.1 0.35 50%
jalapeno peppers 6.6 0.27 37%
amaranth leaves 13.1 0.21 86%
cucumber 6.6 0.12 40%
pickles 6.6 0.12 40%
summer squash 7.3 0.19 45%
collards 6.1 0.33 37%
cauliflower 7.6 0.25 50%
celery 7.4 0.18 50%
radishes 5.6 0.16 42%
kale 7.8 0.28 60%
wheat bran 6.4 2.16 38%
cabbage 6.6 0.23 55%
onions 7.9 0.32 65%
brussel sprouts 5.9 0.42 50%
eggplant 3.7 0.25 34%
snap beans 6.6 0.15 58%
artichokes 5.6 0.47 49%
blackberries 2.5 0.43 27%
seaweed (laver) 9.3 0.35 80%
radicchio 7.5 0.23 68%
red cabbage 5.6 0.29 55%
turnips 4.8 0.21 51%
yeast extract spread 7.3 1.85 59%
peas 6.4 0.42 65%
rhubarb 4.9 0.21 55%
seaweed (kelp) 7.9 0.43 77%
chayote 2.8 0.24 40%
avocado -0.6 1.6 8%
raspberries 1.3 0.52 30%
spirulina 6.5 0.26 70%
olives -1.6 1.45 3%
edamame 3.3 1.21 41%
seaweed (wakame) 7.6 0.45 79%
strawberries 2.9 0.32 49%
soybeans (sprouted) 3.1 0.81 49%
portabella mushrooms 3.4 0.29 55%
tofu 1.1 0.83 34%
white mushroom 4.4 0.22 65%
winter squash 5.0 0.4 69%
mung beans 5.3 0.19 74%
butternut squash 5.7 0.45 75%
pumpkin 5.4 0.2 76%
coconut water 4.0 0.19 66%
shiitake mushroom 2.9 0.39 58%
flax seed 0.9 5.34 12%
coconut milk -2.5 2.3 8%
boysenberries 2.0 0.5 54%
corn bran -2.2 2.24 12%
natto 1.4 2.11 39%
kiwifruit 2.1 0.61 55%
sunflower seeds 0.8 5.46 15%
beets 3.7 0.43 70%
pinto beans 4.9 0.22 83%
coconut cream -2.4 3.3 8%
carrots 2.5 0.41 64%
almonds 0.7 6.07 15%

macronutrients

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

macro targets

While Evdoxia’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) 85 190
fat (g) 20 85
carbs (g) 0 55
energy (calories) 1350

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 Evdoxia’s food log based on the harder to find 50% of the essential nutrients. Evdoxia’s most nutrient dense day is October 23 2020 while her least nutrient-dense day is October 27 2020.

best and worst days

Evdoxia’s food diary for the best and worst days are shown below for comparison. Evdoxia 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)
Tea, Brewed, Unsweetened 2
Eggs, Cooked 136
Butter, Unsalted 36
Elmlea, Double Light 24
Cottage Cheese, Nonfat 108
Seeds (pumpkin, sunflower, flax, chia, hemp) 153
Guittard, Baking Chips, Extra Dark Chocolate 80
Coffee 1 8
Olivio, Extra Virgin Olive Oil 119
M&S, Baby Vegetables, Courgettes 24
Cheese, Pecorino Style 108
Avocados, Raw, All Commercial Varieties 160
Ground Veal 410
Divine, 85% Dark Chocolate 31
Coffee 1 8

Worst Day

food name energy (kcal)
Keto Roll (Gillian) 234
Eggs (2) + Butter + Double Cream 215
Denhay, Smoked Streaky Bacon 70
Carb Zone, Low Carb Jam, Strawberry 2
Butter, Unsalted 203
Mushrooms, Cooked from Fresh 14
Coffee 1 8
Spinach, Cooked from Fresh 12
Nature's Remedy, Meridian, Crunchy Almond Butter 65
Deli Continental, German, Smoked Brunswick Ham 20
Lemon Juice, Fresh 11
Feta Cheese 93
Coffee 1 8
Reflets de France, Montbéliard Sausage 938
Tesco, Sweetheart Cabbage 25

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