Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Dinel 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
3.3
Zinc : Copper
15.2
Potassium : Sodium
1.3
Calcium : Magnesium
1.6
Iron : Copper
4.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Dinel’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 25%
Calcium 47%
Thiamin (B1) 62%
Iron 63%
Sodium 66%
Vitamin E 68%
Manganese 78%
Magnesium 81%
Phosphorus 82%
Potassium 89%
Panto Acid (B5) 90%
Folate 104%
Niacin (B3) 109%

optimal foods for you

The foods listed below will provide Dinel 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
lamb kidney 615.0 1.12 52%
lamb liver 761.1 1.68 48%
beef liver 780.2 1.75 60%
pork liver 639.6 1.65 59%
veal liver 677.3 1.92 55%
chicken liver 534.1 1.72 50%
pork chops 406.1 1.74 54%
kefir (low fat) 1.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1319.9 1.43 47%
salmon 597.4 1.56 52%
mussel 366.8 0.86 63%
halibut 347.9 1.11 66%
mollusks conch 333.4 1.30 54%
crab 137.0 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
spinach 447.3 0.23 49%
turnip greens 343.6 0.29 44%
wheat bran 834.1 2.16 38%
snap beans 286.6 0.15 58%
pumpkin 255.4 0.20 76%
garbanzo beans 1224.7 3.78 69%
portabella mushrooms 260.5 0.29 55%
amaranth leaves 236.4 0.21 86%
winter squash 282.9 0.40 69%
asparagus 217.8 0.22 50%
brussel sprouts 264.6 0.42 50%
butternut squash 268.8 0.45 75%
artichokes 258.4 0.47 49%
shiitake mushroom 230.4 0.39 58%
chinese cabbage 158.0 0.12 54%
red peppers 209.4 0.31 40%
escarole 169.8 0.19 24%
jalapeno peppers 183.8 0.27 37%
edamame 435.2 1.21 41%
banana pepper 173.3 0.27 36%
celery 148.1 0.18 50%
onions 180.8 0.32 65%
cauliflower 156.3 0.25 50%
broccoli 183.0 0.35 50%
parsley 180.7 0.36 48%
kale 155.2 0.28 60%
collards 164.3 0.33 37%
jerusalem-artichokes 270.0 0.73 87%
mung beans 120.9 0.19 74%
zucchini 109.9 0.17 40%
peas 174.5 0.42 65%
sauerkraut 106.6 0.19 39%
lemongrass 322.7 0.99 93%
lentils 370.6 1.16 64%
summer squash 105.3 0.19 45%
okra 110.2 0.22 50%
pickles 76.8 0.12 40%
cucumber 76.8 0.12 40%
turnips 96.6 0.21 51%
mustard greens 109.8 0.27 36%
watercress 41.1 0.11 65%
radishes 54.6 0.16 43%
seaweed (laver) 106.9 0.35 80%
chayote 76.8 0.24 41%
white mushroom 71.3 0.22 65%
mulberries 118.9 0.43 74%
lettuce 46.6 0.15 50%
chard 55.7 0.19 51%
beet greens 64.0 0.22 35%
radicchio 61.9 0.23 68%
carrots 108.2 0.41 64%
chicory greens 58.4 0.23 23%
eggplant 62.9 0.25 35%
cabbage 55.9 0.23 55%
rhubarb 48.7 0.21 55%
coconut water 42.0 0.19 66%
endive 36.5 0.17 7%
red cabbage 67.0 0.29 55%
alfalfa 41.5 0.23 19%
celeriac 94.4 0.42 72%
blackberries 93.2 0.43 27%
beets 91.8 0.43 70%
boysenberries 110.6 0.50 54%
black beans 889.8 3.41 73%
cantaloupe 51.5 0.34 70%
strawberries 46.5 0.32 49%
cowpeas 276.6 1.16 69%
soybeans (sprouted) 178.5 0.81 49%
turnips 18.0 0.22 61%
arugula 20.4 0.25 45%
coriander 9.7 0.23 30%
pinto beans 4.5 0.22 83%
spirulina 7.9 0.26 70%
leeks 97.9 0.61 83%
chives 6.5 0.30 48%
limes 3.8 0.30 70%
peaches 24.7 0.39 70%
grapefruit -1.1 0.30 83%
honeydew melon 13.3 0.36 66%
carambola -3.5 0.31 56%
nectarines 29.0 0.44 72%
seaweed (kelp) 23.9 0.43 77%
oat bran 576.4 2.46 65%
seaweed (wakame) 29.8 0.45 79%
kiwifruit 62.9 0.61 55%
raspberries 33.0 0.52 30%

macronutrients

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

macro targets

While Dinel’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) 70 180
fat (g) 20 70
carbs (g) 0 105
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 Dinel’s food log based on the harder to find 50% of the essential nutrients. Dinel’s most nutrient dense day is July 18 2019 while her least nutrient-dense day is August 06 2019.

best and worst days

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