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).

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 168%
Leucine 175%
Isoleucine 205%

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 25.8 0.17 7%
olives -7.0 1.45 3%
alfalfa 75.1 0.23 19%
chicory greens 47.4 0.23 23%
corn bran -190.9 2.24 12%
blackberries 109.2 0.43 27%
avocado -1115.4 1.60 8%
coriander 7.8 0.23 30%
raspberries 52.7 0.52 30%
eggplant 33.6 0.25 35%
beet greens 40.9 0.22 35%
banana pepper 139.1 0.27 36%
mustard greens 88.3 0.27 36%
tofu 211.1 0.83 34%
collards 40.9 0.33 37%
jalapeno peppers 16.2 0.27 37%
sauerkraut 52.4 0.19 39%
cucumber 24.6 0.12 40%
pickles 24.6 0.12 40%
zucchini 115.2 0.17 40%
chayote 37.0 0.24 41%
turnip greens 419.1 0.29 44%
red peppers -18.3 0.31 40%
radishes 41.6 0.16 43%
edamame 512.4 1.21 41%
wheat bran 804.4 2.16 38%
spinach 510.6 0.23 49%
summer squash 100.1 0.19 45%
natto 699.5 2.11 39%
coconut meat -1363.4 3.54 10%
arugula 19.5 0.25 45%
pumpkin seeds 752.2 5.59 19%
artichokes 446.9 0.47 49%
parsley 153.2 0.36 48%
asparagus 164.4 0.22 50%
coconut milk -2607.4 2.30 9%
lettuce 39.7 0.15 50%
celery 73.3 0.18 50%
brussel sprouts 207.3 0.42 50%
chives 7.7 0.30 48%
soybeans (sprouted) 411.7 0.81 49%
cauliflower 136.3 0.25 50%
okra 93.9 0.22 50%
chard 69.3 0.19 51%
turnips 54.9 0.21 51%
broccoli 115.0 0.35 50%
strawberries -78.8 0.32 49%
chinese cabbage 187.7 0.12 54%
portabella mushrooms 302.4 0.29 55%
gooseberries 19.4 0.44 52%
flax seed -860.1 5.34 12%
rhubarb 69.9 0.21 55%
boysenberries 90.9 0.50 54%
red cabbage 21.2 0.29 55%
cabbage 26.9 0.23 55%
snap beans 222.9 0.15 58%
hazelnuts -564.4 6.29 10%
peanut butter -59.2 5.90 18%
carambola -43.8 0.31 56%
passion fruit 32.1 0.97 52%
shiitake mushroom 116.3 0.39 58%
lupin seeds 1588.0 3.71 51%
sesame butter -53.5 5.86 21%
kale 142.4 0.28 60%
kiwifruit -244.3 0.61 55%
blueberries -186.2 0.57 56%
turnips -34.1 0.22 61%
watermelon -169.8 0.30 60%
gingko nuts -511.1 1.11 52%
cherries -5.1 0.50 61%
watercress 65.2 0.11 65%
onions 113.5 0.32 65%
white mushroom 72.2 0.22 65%
coconut water 70.3 0.19 66%
peas 119.2 0.42 65%
carrots -27.8 0.41 64%
lentils 391.5 1.16 64%
radicchio 57.9 0.23 68%
pears -194.8 0.42 64%
navy beans 118.5 1.40 61%
honeydew melon -177.6 0.36 66%
cranberries -200.6 0.46 65%
coconut cream -3950.8 3.30 8%
mango -335.8 0.60 63%
yeast extract spread 59.3 1.85 59%
hummus -1433.3 1.77 45%
miso -946.7 1.98 49%
spirulina 10.1 0.26 70%
plums -330.0 0.46 66%
winter squash -30.0 0.40 69%
beets 51.1 0.43 70%
limes 4.3 0.30 70%
oat bran 852.1 2.46 65%
sesame seeds -2116.9 6.31 10%
cowpeas 311.0 1.16 69%
cantaloupe -69.9 0.34 70%
butternuts -1621.5 6.12 17%

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) 65 160
fat (g) 15 80
carbs (g) 0 50
energy (calories) 1200

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

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