Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Glenys 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 Glenys ’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
7.6
Zinc : Copper
18.8
Potassium : Sodium
0.8
Calcium : Magnesium
3.0
Iron : Copper
25.6
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Glenys ’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: hypothyroidism, insomnia.

nutrient % DRI prioritize
Vitamin D 12%
Manganese 19%
Vitamin E 23%
Magnesium 30%
Omega-3 30%
Calcium 33%
Thiamin (B1) 37%
Folate 41%
Potassium 43%
Sodium 49%
Copper 50%
Phosphorus 53%
Iron 57%
Vitamin B-12 184%
Vitamin B-6 59%
Niacin (B3) 64%
Vitamin C 108%
Vitamin A 110%
Selenium 109%
Zinc 117%

optimal foods for you

The foods listed below will provide Glenys 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 1625.6 1.68 48%
beef liver 1410.4 1.75 60%
veal liver 1478.0 1.92 55%
pork liver 1178.5 1.65 59%
lamb kidney 817.5 1.12 52%
turkey liver 959.3 1.89 47%
beef kidney 763.1 1.57 52%
pork chops 747.4 1.74 54%
chicken liver 699.0 1.72 50%
kefir (low fat) 1.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2770.5 1.43 47%
salmon 1418.6 1.56 52%
mussel 969.9 0.86 63%
crab 891.2 0.83 71%
mollusks conch 1076.3 1.30 54%
halibut 930.6 1.11 66%
lobster 813.9 0.89 71%
rockfish 652.8 1.09 66%
octopus 824.2 1.64 71%
crayfish 430.9 0.82 67%
clam 647.8 1.42 73%
flounder 382.1 0.86 57%
oysters 391.3 1.02 59%
tuna 706.0 1.84 52%
pollock 336.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
spinach 669.3 0.23 49%
wheat bran 1413.1 2.16 38%
amaranth leaves 456.9 0.21 86%
turnip greens 476.0 0.29 44%
winter squash 460.7 0.40 69%
pumpkin 335.6 0.20 76%
portabella mushrooms 360.2 0.29 55%
butternut squash 424.7 0.45 75%
red peppers 353.9 0.31 40%
chinese cabbage 252.8 0.12 54%
asparagus 297.4 0.22 50%
kale 312.4 0.28 60%
snap beans 255.7 0.15 58%
banana pepper 291.6 0.27 36%
edamame 693.0 1.21 41%
zucchini 220.5 0.17 40%
brussel sprouts 320.8 0.42 50%
artichokes 336.5 0.47 49%
collards 267.0 0.33 37%
summer squash 203.2 0.19 45%
parsley 271.5 0.36 48%
escarole 181.0 0.19 24%
broccoli 237.0 0.35 50%
celery 155.6 0.18 50%
cauliflower 184.2 0.25 50%
jalapeno peppers 190.8 0.27 37%
mung beans 152.5 0.19 74%
okra 167.6 0.22 50%
mustard greens 182.7 0.27 36%
shiitake mushroom 237.0 0.39 58%
onions 182.2 0.32 65%
watercress 73.3 0.11 65%
sauerkraut 111.0 0.19 39%
pickles 60.3 0.12 40%
cucumber 60.3 0.12 40%
chard 91.5 0.19 51%
cantaloupe 153.1 0.34 70%
radishes 71.7 0.16 43%
coconut water 82.5 0.19 66%
beet greens 95.2 0.22 35%
white mushroom 93.3 0.22 65%
carrots 170.5 0.41 64%
lettuce 58.0 0.15 50%
seaweed (laver) 144.0 0.35 80%
cabbage 83.9 0.23 55%
chayote 90.4 0.24 41%
turnips 72.3 0.21 51%
radicchio 80.2 0.23 68%
chicory greens 78.4 0.23 23%
endive 42.7 0.17 7%
peas 146.5 0.42 65%
rhubarb 50.1 0.21 55%
red cabbage 87.8 0.29 55%
eggplant 61.8 0.25 35%
oat bran 1053.7 2.46 65%
alfalfa 51.9 0.23 19%
strawberries 68.5 0.32 49%
turnips 21.3 0.22 61%
arugula 23.9 0.25 45%
coriander 13.1 0.23 30%
blackberries 100.2 0.43 27%
pinto beans 5.6 0.22 83%
spirulina 7.2 0.26 70%
sweet potato 291.8 0.90 81%
beets 74.2 0.43 70%
chives 10.5 0.30 48%
celeriac 59.7 0.42 72%
grapefruit -4.7 0.30 83%
carambola 2.1 0.31 56%
soybeans (sprouted) 212.0 0.81 49%
limes -26.7 0.30 70%
seaweed (wakame) 39.9 0.45 79%
seaweed (kelp) 19.4 0.43 77%
mulberries 13.6 0.43 74%
honeydew melon -32.0 0.36 66%

macronutrients

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

macro targets

While Glenys ’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) 65 205
fat (g) 20 100
carbs (g) 0 80
energy (calories) 1500

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 Glenys ’s food log based on the harder to find 50% of the essential nutrients. Glenys ’s most nutrient dense day is January 13 2020 while her least nutrient-dense day is January 20 2020.

best and worst days

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