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
4.9
Zinc : Copper
2.2
Potassium : Sodium
0.7
Calcium : Magnesium
2.4
Iron : Copper
2.3
Calcium : Phosphorus
0.4

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 8%
Folate 19%
Vitamin E 21%
Manganese 22%
Potassium 31%
Calcium 39%
Sodium 42%
Magnesium 45%
Vitamin C 49%
Iron 58%
Vitamin B6 71%
Panto Acid (B5) 79%
Phosphorus 81%
Niacin (B3) 126%
Thiamin (B1) 83%
Selenium 150%
Zinc 156%

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 kidney 816.4 1.12 52%
pork liver 1037.5 1.65 59%
beef liver 1002.2 1.75 60%
pork chops 915.0 1.74 54%
veal liver 952.7 1.92 55%
lamb liver 819.7 1.68 48%
chicken liver 722.9 1.72 50%
kefir (low fat) 2.2 0.41 64%
beef kidney 539.1 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1621.9 1.43 47%
mussel 672.5 0.86 63%
mollusks conch 854.3 1.30 54%
halibut 717.0 1.11 66%
crab 531.6 0.83 71%
salmon 866.4 1.56 52%
lobster 456.2 0.89 71%
crayfish 246.6 0.82 67%
octopus 605.8 1.64 71%
rockfish 349.9 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1668.9 2.16 38%
spinach 628.9 0.23 49%
amaranth leaves 418.0 0.21 86%
turnip greens 445.8 0.29 44%
snap beans 372.5 0.15 58%
oat bran 1385.5 2.46 65%
portabella mushrooms 383.5 0.29 55%
chinese cabbage 263.3 0.12 54%
asparagus 292.0 0.22 50%
banana pepper 301.6 0.27 36%
pumpkin 263.3 0.20 76%
red peppers 320.4 0.31 40%
winter squash 350.0 0.40 69%
brussel sprouts 348.8 0.42 50%
artichokes 372.1 0.47 49%
shiitake mushroom 307.8 0.39 58%
butternut squash 336.1 0.45 75%
cauliflower 231.3 0.25 50%
parsley 275.4 0.36 48%
zucchini 190.3 0.17 40%
escarole 197.9 0.19 24%
jalapeno peppers 230.0 0.27 37%
kale 234.8 0.28 60%
celery 183.9 0.18 50%
broccoli 255.3 0.35 50%
summer squash 176.4 0.19 45%
mung beans 172.8 0.19 74%
collards 224.8 0.33 37%
onions 211.6 0.32 65%
okra 168.3 0.22 50%
sauerkraut 151.7 0.19 39%
mustard greens 173.5 0.27 36%
peas 230.0 0.42 65%
pickles 84.1 0.12 40%
cucumber 84.1 0.12 40%
turnips 123.0 0.21 51%
watercress 67.0 0.11 65%
radishes 85.4 0.16 43%
coconut water 94.9 0.19 66%
white mushroom 101.9 0.22 65%
chard 82.7 0.19 51%
chayote 105.3 0.24 41%
cabbage 94.7 0.23 55%
lettuce 59.7 0.15 50%
beet greens 88.7 0.22 35%
radicchio 75.1 0.23 68%
chicory greens 75.0 0.23 23%
red cabbage 107.0 0.29 55%
endive 45.5 0.17 7%
rhubarb 60.4 0.21 55%
alfalfa 65.8 0.23 19%
eggplant 68.9 0.25 35%
seaweed (laver) 117.8 0.35 80%
strawberries 91.9 0.32 49%
mulberries 125.1 0.43 74%
turnips 27.6 0.22 61%
celeriac 117.3 0.42 72%
cantaloupe 67.7 0.34 70%
arugula 26.6 0.25 45%
lemongrass 367.1 0.99 93%
blackberries 104.0 0.43 27%
coriander 12.8 0.23 30%
pinto beans 7.3 0.22 83%
carrots 87.3 0.41 64%
beets 95.3 0.43 70%
spirulina 9.1 0.26 70%
grapefruit 17.1 0.30 83%
chives 10.0 0.30 48%
edamame 432.4 1.21 41%
soybeans (sprouted) 243.9 0.81 49%
limes -4.7 0.30 70%
carambola -1.9 0.31 56%
seaweed (kelp) 32.5 0.43 77%
boysenberries 64.1 0.50 54%
honeydew melon -8.4 0.36 66%
grapefruit -19.4 0.33 85%
seaweed (wakame) 35.4 0.45 79%
leeks 101.8 0.61 83%
jerusalem-artichokes 147.9 0.73 87%
watermelon -61.8 0.30 60%
kiwifruit 79.0 0.61 55%

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) 20 110
carbs (g) 0 80
energy (calories) 1550

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 14 2019 while her least nutrient-dense day is June 24 2019.

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