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
4.2
Zinc : Copper
1.5
Potassium : Sodium
1.4
Calcium : Magnesium
1.9
Iron : Copper
1.4
Calcium : Phosphorus
0.4

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 57%
Calcium 69%
Iron 71%
Sodium 84%
Vitamin E 86%
Manganese 94%
Magnesium 101%
Potassium 124%
Phosphorus 142%
Thiamin (B1) 148%
Folate 174%
Omega-3 196%
Selenium 212%

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 639.0 1.12 52%
lamb liver 661.5 1.68 48%
pork liver 617.1 1.65 59%
beef kidney 590.0 1.57 52%
pork chops 452.5 1.74 54%
chicken liver 421.6 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2512.4 1.43 47%
mussel 857.1 0.86 63%
salmon 1029.9 1.56 52%
halibut 682.9 1.11 66%
rockfish 632.6 1.09 66%
mollusks conch 678.1 1.30 54%
flounder 417.7 0.86 57%
octopus 592.4 1.64 71%
crab 383.6 0.83 71%
clam 529.9 1.42 73%
lobster 310.7 0.89 71%
trout 489.8 1.68 45%
sardine 581.1 2.08 38%
crayfish 250.2 0.82 67%
whiting 279.0 1.16 66%
oysters 236.7 1.02 59%
pollock 211.7 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
edamame 680.4 1.21 41%
spinach 425.7 0.23 49%
wheat bran 903.6 2.16 38%
turnip greens 328.6 0.29 44%
oat bran 841.1 2.46 65%
snap beans 238.3 0.15 58%
amaranth leaves 216.6 0.21 86%
asparagus 221.0 0.22 50%
pumpkin 199.0 0.20 76%
brussel sprouts 212.7 0.42 50%
chinese cabbage 135.0 0.12 54%
portabella mushrooms 175.4 0.29 55%
winter squash 192.9 0.40 69%
onions 165.2 0.32 65%
zucchini 126.6 0.17 40%
butternut squash 191.4 0.45 75%
red peppers 153.6 0.31 40%
jalapeno peppers 139.1 0.27 37%
celery 115.4 0.18 50%
kale 140.9 0.28 60%
escarole 118.4 0.19 24%
artichokes 184.1 0.47 49%
summer squash 111.7 0.19 45%
broccoli 149.9 0.35 50%
parsley 145.0 0.36 48%
banana pepper 121.4 0.27 36%
sauerkraut 99.0 0.19 39%
lemongrass 298.6 0.99 93%
cauliflower 109.8 0.25 50%
collards 117.0 0.33 37%
mung beans 77.2 0.19 74%
mustard greens 94.4 0.27 36%
okra 84.2 0.22 50%
pickles 51.5 0.12 40%
cucumber 51.5 0.12 40%
turnips 69.6 0.21 51%
peas 122.7 0.42 65%
seaweed (laver) 101.2 0.35 80%
watercress 33.1 0.11 65%
jerusalem-artichokes 185.3 0.73 87%
shiitake mushroom 99.9 0.39 58%
lettuce 41.4 0.15 50%
radishes 41.4 0.16 43%
chard 49.9 0.19 51%
beet greens 57.1 0.22 35%
radicchio 54.4 0.23 68%
coconut water 44.0 0.19 66%
white mushroom 50.8 0.22 65%
rhubarb 41.7 0.21 55%
red cabbage 63.8 0.29 55%
cabbage 45.0 0.23 55%
chicory greens 42.1 0.23 23%
endive 26.7 0.17 7%
lentils 275.9 1.16 64%
eggplant 38.7 0.25 35%
mulberries 81.7 0.43 74%
beets 79.5 0.43 70%
alfalfa 24.9 0.23 19%
chayote 27.1 0.24 41%
carrots 57.6 0.41 64%
arugula 16.6 0.25 45%
coriander 7.5 0.23 30%
garbanzo beans 906.2 3.78 69%
blackberries 52.1 0.43 27%
pinto beans 2.2 0.22 83%
boysenberries 68.3 0.50 54%
turnips -0.5 0.22 61%
strawberries 21.5 0.32 49%
spirulina 4.8 0.26 70%
cowpeas 231.8 1.16 69%
cantaloupe 17.7 0.34 70%
celeriac 38.1 0.42 72%
chives 5.5 0.30 48%
leeks 83.6 0.61 83%
seaweed (wakame) 32.4 0.45 79%
limes -12.5 0.30 70%

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) 70 175
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 January 20 2020 while her least nutrient-dense day is January 19 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)
Coffee, Prepared From Grounds 9
Lettuce, Mixed Greens 10
Spinach, Raw 7
Broccoli, Raw 22
Cucumber, Raw, With Peel 6
Carrots, Raw 21
Tomato Raw, Includes Cherry, Grape, Roma 7
Chicken Breast, Skin Removed Before Cooking 37
Sunflower Seeds, Dry Roasted, Salted 47
Balsamic Vinegar 5
Salmon, Pink, Canned, Drained 124
Sauerkraut 5
Bragg, Nutritional Yeast Seasoning 6
Herbal Tea 5
Veal Liver 327
Kale, Raw 44
Garlic, Fresh 9
Onion, White, Yellow or Red, Raw 44
Parsley, Fresh 3

Worst Day

food name energy (kcal)
Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Fried 161
Chicken Thigh, Skin Eaten 179
Green Bean Casserole, with Cream of Mushroom Soup 192
Butter, Salted 16
Onion, White, Yellow or Red, Raw 2
Dijon Mustard 1
Milk, Whole 46
White Whole Wheat Flour 4
American Cheese, Processed 128
Rotini, whole wheat, cooked in unsalted water 52
Potato, Boiled with Skin 65
Butter, Salted 51
Gravy, from unknown meat or poultry, from fat drippings, low sodium bouillon 62
Chocolate Cake, Not Frosted, Homemade 104
Frosting, white or flavored, from mix 194
Yellow or flavored cake, not frosted, homemade 152
Frosting, cream cheese, added fat, homemade 311
Coffee, Prepared From Grounds 4
Sugar, White Granulated 97
Carnation Malted Milk, Original, dry mix (unprepared), not fortified 120
Cocoa Powder, Unsweetened 8
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 405
Coffee, Prepared From Grounds 2
Herbal Tea 5
Chicken Wing, Skin Eaten 89

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