Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Angela 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 and being vegan.

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 Angela’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Angela 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
64.6
Potassium : Sodium
0.7
Calcium : Magnesium
2.6
Iron : Copper
22.8
Calcium : Phosphorus
1.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Angela’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: dyslipedimia.

nutrient % DRI prioritize
Copper 43%
Iron 43%
Potassium 45%
Phosphorus 58%
Sodium 61%
Manganese 96%
Calcium 111%
Magnesium 117%
Folate 119%
Omega-3 151%
Valine 167%
Leucine 173%

optimal foods for you

The foods listed below will provide Angela 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).

Plant based foods

food name nutrient density energy density insulin load
endive 9.2 0.17 7%
alfalfa 9.5 0.23 19%
spinach 13.3 0.23 49%
chicory greens 9.7 0.23 23%
coriander 9.3 0.23 30%
watercress 12.5 0.11 65%
turnip greens 9.4 0.29 44%
chard 9.6 0.19 51%
chives 9.3 0.30 48%
beet greens 7.4 0.22 35%
asparagus 9.3 0.22 50%
chinese cabbage 9.5 0.12 54%
lettuce 8.4 0.15 50%
portabella mushrooms 9.1 0.29 55%
parsley 8.2 0.36 48%
arugula 7.7 0.25 45%
zucchini 6.9 0.17 40%
amaranth leaves 13.0 0.21 86%
mustard greens 6.0 0.27 36%
wheat bran 7.8 2.16 38%
white mushroom 9.2 0.22 65%
okra 6.7 0.22 50%
cauliflower 6.7 0.25 50%
seaweed (laver) 10.6 0.35 80%
summer squash 5.8 0.19 45%
banana pepper 4.5 0.27 36%
artichokes 6.2 0.47 49%
broccoli 6.2 0.35 50%
sauerkraut 4.2 0.19 39%
eggplant 3.6 0.25 35%
spirulina 8.1 0.26 70%
radishes 4.3 0.16 43%
soybeans (sprouted) 5.7 0.81 49%
radicchio 7.5 0.23 68%
blackberries 2.2 0.43 27%
tofu 3.5 0.83 34%
edamame 4.7 1.21 41%
celery 4.6 0.18 50%
pickles 3.2 0.12 40%
cucumber 3.2 0.12 40%
snap beans 5.6 0.15 58%
brussel sprouts 4.6 0.42 50%
collards 2.6 0.33 37%
chayote 3.0 0.24 41%
shiitake mushroom 5.1 0.39 58%
jalapeno peppers 2.2 0.27 37%
seaweed (wakame) 7.9 0.45 79%
raspberries 1.2 0.52 30%
kale 5.0 0.28 60%
mung beans 6.6 0.19 74%
olives -1.8 1.45 3%
turnips 3.3 0.21 51%
yeast extract spread 5.7 1.85 59%
cabbage 3.6 0.23 55%
onions 4.8 0.32 65%
natto 3.0 2.11 39%
avocado -1.7 1.60 8%
red peppers 1.4 0.31 40%
pumpkin seeds 3.1 5.59 19%
rhubarb 3.1 0.21 55%
peas 4.5 0.42 65%
red cabbage 3.0 0.29 55%
corn bran -1.2 2.24 12%
coconut water 3.9 0.19 66%
flax seed 1.0 5.34 12%
oat bran 5.4 2.46 65%
coconut milk -2.5 2.30 9%
pinto beans 5.5 0.22 83%
boysenberries 1.6 0.50 54%
beets 3.6 0.43 70%
strawberries 0.6 0.32 49%
lentils 3.2 1.16 64%
lupin seeds 3.6 3.71 51%
sesame butter 1.3 5.86 21%
celeriac 3.4 0.42 72%
coconut cream -2.8 3.30 8%
gooseberries 0.3 0.44 52%
cowpeas 3.2 1.16 69%
sesame seeds -0.2 6.31 10%
seaweed (kelp) 3.6 0.43 77%
coconut meat -2.8 3.54 10%
brazil nuts -0.3 6.59 9%
navy beans 2.0 1.40 61%
carambola 0.3 0.31 56%
pumpkin 2.8 0.20 76%
lima beans 2.8 1.13 70%
passion fruit 0.3 0.97 52%
hazelnuts -0.7 6.29 10%
turnips 0.7 0.22 61%
butternuts -0.1 6.12 17%
walnuts -0.6 6.19 13%
carrots 1.1 0.41 64%
winter squash 1.6 0.40 69%
lemongrass 5.3 0.99 93%
almond butter -0.6 6.14 16%
almonds -0.7 6.07 15%
peanut butter -0.5 5.90 18%
pine nuts -0.7 6.73 11%

macronutrients

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

macro targets

While Angela’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) 70 160
fat (g) 15 90
carbs (g) 0 70
energy (calories) 1250

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 Angela’s food log based on the harder to find 50% of the essential nutrients. Angela’s most nutrient dense day is June 07 2018 while her least nutrient-dense day is June 08 2018.

best and worst days

Angela’s food diary for the best and worst days are shown below for comparison. Angela 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)
Ham, shank, cured, no visible fat eaten 82
Green Tea, Brewed, Unsweetened 4
Almond Butter, Unsalted 192
Imagine, Organic, Creamy Soup, Super Greens 80
Celery, Raw 13
Member's Mark, Triple Strength Fish Oil 30
Egg, Chicken, Whole, Boiled in Shell, Hard-Cooked 141
Nutpods, Hazelnut Unsweetened 10
Baker's, 70% Dark Chocolate 46
Belgioioso, Whole Milk Ricotta Con Latte 90
Chicken, Broilers or Fryers, Leg, Meat and Skin, Cooked, Roasted 475
Tossed Salad, Plain, No Dressing 8
Marzetti, Simply Dressed, Avocado Ranch 70

Worst Day

food name energy (kcal)
Green Tea, Brewed, Unsweetened 4
Eggs, Cooked 155
Member's Mark, Triple Strength Fish Oil 15
Ham, shank, cured, visible fat eaten 101
Imagine, Organic, Creamy Soup, Super Greens 40
Chicken, Broilers or Fryers, Breast, Meat and Skin, Cooked, Roasted 168
Athenos, cheese, blue, crumbled 100
Marzetti, Simply Dressed Dressing, Blue Cheese 98
Culver's, salad dressing, blue cheese, chunky 310
Culver's, salad, cashew, with grilled chicken 460
Baker's, 70% Dark Chocolate 46
BelGioioso, Ricotta con Latte, Whole Milk 135

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes