Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Anne 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 with a low insulin load diet and being zero carb.

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 Anne’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Anne 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
17.2
Zinc : Copper
17.6
Potassium : Sodium
0.4
Calcium : Magnesium
2.8
Iron : Copper
18.1
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Anne’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Omega-3 12%
Potassium 29%
Sodium 66%
Phosphorus 68%
Manganese 69%
Magnesium 80%
Calcium 83%
Vitamin D 105%
Iron 114%
Vitamin A 115%
Vitamin K1 130%
Vitamin E 139%
Copper 143%

optimal foods for you

The foods listed below will provide Anne with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
sweetbread 198.8 3.18 12%
lamb brains 127.6 1.54 27%
headcheese -131.0 1.57 20%
ham -23.2 1.49 29%
goat cheese -123.2 2.64 21%
turkey -63.3 2.21 28%
ground beef, 80/20 -2.1 2.70 31%
lamb sweetbread -21.9 1.44 43%
turkey liver 193.2 1.89 47%
ground turkey -276.2 2.58 30%
pork ribs -564.8 3.61 18%
lamb heart 49.1 1.61 48%
beef rib eye steak -307.9 2.48 33%
ground beef -405.6 2.48 30%
t-bone steak -498.2 2.94 26%
beef kidney 132.0 1.57 52%
turkey heart -17.2 1.74 47%
lamb leg -409.1 2.58 31%
rotisserie chicken thigh -303.8 1.93 39%
flank, steak -371.7 2.63 33%
beef tenderloin steak -387.7 2.62 32%
roast pork -225.8 1.99 41%
beef rib, eye -395.2 2.65 32%
ground beef 70/30 -459.9 2.77 30%
beef tenderloin steak -417.9 2.73 31%
beef brisket -277.1 2.44 37%
beef loin -445.4 2.78 30%
beef tripe 59.6 1.03 55%
lamb rib -652.7 3.61 19%
ground beef 70/30 -451.5 2.70 30%
beef loin, top loin -363.1 2.50 34%
beef rib, small end -418.5 2.78 31%
roast ham -308.8 1.78 41%
ground beef, 75/25 -454.8 2.77 31%
sirloin steak -356.3 2.43 36%
roast beef -330.8 2.19 38%
beef heart 84.5 1.79 52%
lamb chop -144.8 2.34 42%
elk -217.8 1.93 44%
chicken drumstick -225.4 1.49 47%
beef brisket, flat half -489.8 2.98 31%
beef brisket, flat half -469.7 2.89 32%
pork ribs -389.5 2.16 39%
beef roast -150.9 1.78 48%
pork (lean) -249.6 2.09 44%
beef brisket -469.7 2.80 33%
porterhouse steak (fat trimmed) -199.4 1.45 50%
lamb lungs -8.4 0.95 58%
veal loin -200.5 1.75 48%
lamb shank -161.4 1.96 48%
duck -953.1 3.37 18%
beef shortribs -481.4 2.95 33%
bison -140.9 1.71 53%
turkey gizzard -87.1 1.55 57%
pork loin -593.1 1.93 41%
lamb -900.2 6.39 5%
leg ham -146.8 1.65 56%
chuck steak -269.8 1.94 51%
pork shoulder -173.8 1.62 56%
ground beef (lean) -148.8 1.44 60%
chicken breast -106.4 1.48 60%
sirloin steak (lean) -183.3 1.77 57%
pork chops -401.2 1.74 54%
veal -64.1 1.51 65%
lamb (lean) -889.3 1.44 43%
top round steak -289.6 2.09 56%
chicken -1324.0 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 166.7 3.05 14%
salmon 851.2 1.56 52%
sardine 372.1 2.08 38%
trout 445.6 1.68 45%
herring 53.9 2.17 36%
anchovy 107.0 2.10 44%
flounder 268.7 0.86 57%
sturgeon 74.1 1.35 49%
tuna 296.0 1.84 52%
rockfish 430.3 1.09 66%
halibut 423.6 1.11 66%
lobster 472.6 0.89 71%
crab 435.2 0.83 71%
crayfish 241.1 0.82 67%
perch 63.5 0.96 62%
whiting 152.7 1.16 66%
pollock 195.6 1.11 69%
white fish 52.3 1.08 70%
haddock 27.3 1.16 71%
orange roughy -24.0 1.05 70%
cod 148.9 2.90 71%

macronutrients

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

macro targets

While Anne’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) 90 170
fat (g) 20 80
carbs (g) 0 0
energy (calories) 1100

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 Anne’s food log based on the harder to find 50% of the essential nutrients. Anne’s most nutrient dense day is June 20 2019 while her least nutrient-dense day is June 19 2019.

best and worst days

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