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
6.1
Zinc : Copper
11.6
Potassium : Sodium
1.1
Calcium : Magnesium
2.0
Iron : Copper
12.8
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
Calcium 43%
Vitamin D 47%
Vitamin E 49%
Iron 66%
Folate 79%
Magnesium 92%
Copper 104%
Potassium 108%
Phosphorus 114%
Zinc 135%
Panto Acid (B5) 140%
Sodium 143%
Omega-3 148%

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 liver 483.0 1.68 48%
lamb kidney 334.7 1.12 52%
veal liver 442.3 1.92 55%
beef liver 407.5 1.75 60%
lamb brains 258.3 1.54 27%
beef kidney 254.8 1.57 52%
pork liver 261.2 1.65 59%
chicken liver 261.0 1.72 50%
beef brains 232.7 1.51 22%
whole egg 197.2 1.43 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2168.1 1.43 47%
salmon 978.4 1.56 52%
halibut 483.2 1.11 66%
trout 553.9 1.68 45%
mollusks conch 491.6 1.30 54%
rockfish 455.6 1.09 66%
mussel 315.8 0.86 63%
crab 301.5 0.83 71%
flounder 291.0 0.86 57%
lobster 281.5 0.89 71%
sardine 415.7 2.08 38%
crayfish 149.5 0.82 67%
whiting 173.0 1.16 66%
tuna 254.4 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1557.2 5.46 15%
edamame 674.5 1.21 41%
spinach 254.4 0.23 49%
pumpkin 204.3 0.20 76%
almond butter 1070.3 6.14 16%
winter squash 231.1 0.40 69%
brussel sprouts 230.0 0.42 50%
turnip greens 207.8 0.29 44%
butternut squash 209.2 0.45 75%
red peppers 181.2 0.31 40%
avocado 356.5 1.60 8%
artichokes 184.4 0.47 49%
broccoli 165.4 0.35 50%
portabella mushrooms 155.5 0.29 55%
cauliflower 145.2 0.25 50%
celery 129.4 0.18 50%
zucchini 123.9 0.17 40%
asparagus 130.3 0.22 50%
escarole 125.0 0.19 24%
amaranth leaves 125.3 0.21 86%
snap beans 115.0 0.15 58%
banana pepper 120.0 0.27 36%
onions 124.1 0.32 65%
summer squash 102.3 0.19 45%
shiitake mushroom 127.6 0.39 58%
black beans 565.7 3.41 73%
chinese cabbage 83.8 0.12 54%
kiwifruit 155.5 0.61 55%
jalapeno peppers 102.6 0.27 37%
parsley 109.8 0.36 48%
kale 98.1 0.28 60%
lentils 225.8 1.16 64%
chayote 76.6 0.24 41%
carrots 97.6 0.41 64%
collards 86.7 0.33 37%
pickles 49.9 0.12 40%
cucumber 49.9 0.12 40%
sauerkraut 60.1 0.19 39%
mung beans 59.9 0.19 74%
cowpeas 200.5 1.16 69%
seaweed (laver) 81.0 0.35 80%
beets 90.7 0.43 70%
radishes 50.4 0.16 43%
blackberries 88.1 0.43 27%
okra 59.8 0.22 50%
radicchio 59.0 0.23 68%
mustard greens 62.1 0.27 36%
eggplant 54.3 0.25 35%
rhubarb 49.0 0.21 55%
boysenberries 89.3 0.50 54%
peas 77.9 0.42 65%
celeriac 77.5 0.42 72%
cabbage 47.2 0.23 55%
watercress 27.7 0.11 65%
chicory greens 45.2 0.23 23%
cantaloupe 57.0 0.34 70%
turnips 38.8 0.21 51%
coconut water 35.9 0.19 66%
chard 33.2 0.19 51%
white mushroom 37.9 0.22 65%
lettuce 24.7 0.15 50%
beet greens 34.2 0.22 35%
red cabbage 43.9 0.29 55%
strawberries 46.0 0.32 49%
endive 23.5 0.17 7%
honeydew melon 45.1 0.36 66%
grapefruit 34.8 0.30 83%
peaches 47.6 0.39 70%
mulberries 51.6 0.43 74%
alfalfa 20.6 0.23 19%
turnips 19.5 0.22 61%
soybeans (sprouted) 99.8 0.81 49%
mango 68.9 0.60 63%
grapefruit 29.3 0.33 85%

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 08 2020 while her least nutrient-dense day is July 14 2020.

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