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
7.7
Zinc : Copper
12.3
Potassium : Sodium
1.4
Calcium : Magnesium
1.2
Iron : Copper
7.1
Calcium : Phosphorus
0.3

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: asthma, hypothyroidism, insomnia.

nutrient % DRI prioritize
Calcium 10%
Vitamin D 11%
Iron 19%
Folate 20%
Manganese 25%
Vitamin C 25%
Potassium 27%
Sodium 27%
Thiamin (B1) 29%
Vitamin A 31%
Vitamin E 31%
Magnesium 37%
Vitamin K1 40%
Omega-3 68%
Vitamin B12 112%
Vitamin B6 58%
Vitamin B3 (Niacin) 72%
Selenium 124%
Copper 54%
Zinc 75%

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 1729.5 1.68 48%
beef liver 1508.5 1.75 60%
pork liver 1448.3 1.65 59%
veal liver 1531.0 1.92 55%
lamb kidney 1007.7 1.12 52%
beef kidney 882.4 1.57 52%
turkey liver 926.4 1.89 47%
chicken liver 833.9 1.72 50%
kefir (low fat) 0.8 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2577.4 1.43 47%
mussel 1111.2 0.86 63%
salmon 1275.4 1.56 52%
crab 840.4 0.83 71%
mollusks conch 1031.8 1.30 54%
lobster 741.7 0.89 71%
halibut 821.8 1.11 66%
octopus 1041.0 1.64 71%
rockfish 561.3 1.09 66%
crayfish 410.0 0.82 67%
oysters 468.1 1.02 59%
clam 656.6 1.42 73%
flounder 317.4 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
spinach 845.1 0.23 49%
turnip greens 674.8 0.29 44%
wheat bran 1613.6 2.16 38%
amaranth leaves 526.9 0.21 86%
snap beans 431.1 0.15 58%
kale 417.8 0.28 60%
collards 437.6 0.33 37%
pumpkin 358.7 0.20 76%
chinese cabbage 320.7 0.12 54%
winter squash 452.1 0.40 69%
brussel sprouts 441.4 0.42 50%
asparagus 340.3 0.22 50%
portabella mushrooms 353.8 0.29 55%
red peppers 350.3 0.31 40%
butternut squash 419.1 0.45 75%
parsley 362.0 0.36 48%
banana pepper 295.5 0.27 36%
escarole 238.3 0.19 24%
zucchini 226.6 0.17 40%
artichokes 375.0 0.47 49%
onions 291.8 0.32 65%
jalapeno peppers 263.7 0.27 37%
summer squash 210.5 0.19 45%
broccoli 288.3 0.35 50%
mustard greens 242.6 0.27 36%
edamame 717.9 1.21 41%
celery 186.3 0.18 50%
mung beans 184.8 0.19 74%
cauliflower 190.7 0.25 50%
sauerkraut 160.7 0.19 39%
okra 178.4 0.22 50%
shiitake mushroom 230.1 0.39 58%
watercress 83.7 0.11 65%
chard 121.3 0.19 51%
cucumber 75.6 0.12 40%
pickles 75.6 0.12 40%
beet greens 125.4 0.22 35%
turnips 107.4 0.21 51%
lettuce 79.2 0.15 50%
cabbage 114.2 0.23 55%
radishes 74.5 0.16 43%
peas 204.4 0.42 65%
radicchio 103.6 0.23 68%
seaweed (laver) 160.7 0.35 80%
coconut water 78.7 0.19 66%
chicory greens 96.1 0.23 23%
white mushroom 95.1 0.22 65%
endive 54.7 0.17 7%
cantaloupe 131.1 0.34 70%
red cabbage 108.4 0.29 55%
chayote 81.2 0.24 41%
rhubarb 58.0 0.21 55%
carrots 156.4 0.41 64%
alfalfa 65.8 0.23 19%
eggplant 56.4 0.25 35%
arugula 33.9 0.25 45%
coriander 16.7 0.23 30%
strawberries 59.9 0.32 49%
turnips 11.5 0.22 61%
pinto beans 6.3 0.22 83%
blackberries 103.7 0.43 27%
spirulina 9.0 0.26 70%
celeriac 85.1 0.42 72%
mulberries 83.3 0.43 74%
oat bran 1113.3 2.46 65%
chives 13.9 0.30 48%
beets 75.2 0.43 70%
lemongrass 362.4 0.99 93%
soybeans (sprouted) 241.7 0.81 49%
limes -24.1 0.30 70%
carambola -21.3 0.31 56%
seaweed (kelp) 31.4 0.43 77%
seaweed (wakame) 46.8 0.45 79%
grapefruit -34.4 0.30 83%
leeks 123.6 0.61 83%
boysenberries 26.0 0.50 54%
sweet potato 222.5 0.90 81%
watermelon -90.2 0.30 60%

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) 65 195
fat (g) 15 90
carbs (g) 0 80
energy (calories) 1400

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 August 21 2020 while her least nutrient-dense day is August 22 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)
[Optimising Nutrition] Danish Bread 271
Pork Roast, Loin, Fresh, No Visible Fat Eaten 321

Worst Day

food name energy (kcal)
Asian Omelette for Nys 744
Lemon Juice, Fresh 11
Egg Pasta 130
Crab, Canned, Drained 83
Garlic, Fresh 4
Almond Crackers Fit to Fat Loss 220
Gorgonzola Cheese 71
White Wine, Other Types 205

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