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
7.2
Zinc : Copper
69.8
Potassium : Sodium
2.5
Calcium : Magnesium
1.8
Iron : Copper
30.1
Calcium : Phosphorus
0.2

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
Vitamin C 0%
Manganese 1%
Vitamin K1 5%
Sodium 9%
Calcium 10%
Copper 16%
Magnesium 16%
Folate 18%
Thiamin (B1) 18%
Vitamin A 18%
Vitamin E 18%
Iron 22%
Vitamin D 23%

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 252.1 3.18 12%
headcheese -107.2 1.57 20%
ham 6.7 1.49 29%
lamb brains -80.1 1.54 27%
goat cheese -89.5 2.64 21%
turkey -69.0 2.21 28%
turkey liver 436.3 1.89 47%
ground beef, 80/20 -2.1 2.70 31%
roast ham -0.7 1.78 41%
pork ribs -432.7 3.61 18%
lamb sweetbread -105.6 1.44 43%
pork (lean) 16.9 2.09 44%
roast pork -111.9 1.99 41%
beef rib eye steak -306.8 2.48 33%
ground beef -399.1 2.48 30%
lamb heart 11.4 1.61 48%
ground turkey -389.6 2.58 30%
beef kidney 131.9 1.57 52%
lamb -433.1 6.39 5%
lamb leg -376.1 2.58 31%
t-bone steak -475.5 2.94 26%
turkey heart -12.8 1.74 47%
lamb rib -576.1 3.61 19%
flank, steak -336.3 2.63 33%
pork ribs -202.0 2.16 39%
beef brisket -258.2 2.44 37%
rotisserie chicken thigh -305.5 1.93 39%
beef tenderloin steak -396.6 2.73 31%
beef tenderloin steak -376.3 2.62 32%
beef loin -422.4 2.78 30%
beef rib, eye -381.2 2.65 32%
ground beef 70/30 -447.3 2.77 30%
ground beef 70/30 -433.4 2.70 30%
beef loin, top loin -356.1 2.50 34%
beef rib, small end -401.7 2.78 31%
beef tripe 35.8 1.03 55%
ground beef, 75/25 -445.4 2.77 31%
duck -757.4 3.37 18%
sirloin steak -360.3 2.43 36%
roast beef -343.4 2.19 38%
pork loin -293.7 1.93 41%
lamb chop -146.7 2.34 42%
beef heart 61.1 1.79 52%
beef brisket, flat half -435.6 2.98 31%
beef brisket, flat half -420.5 2.89 32%
elk -222.1 1.93 44%
beef brisket -423.7 2.80 33%
porterhouse steak (fat trimmed) -175.7 1.45 50%
chicken drumstick -275.6 1.49 47%
lamb lungs -7.7 0.95 58%
pork chops 20.1 1.74 54%
beef shortribs -463.2 2.95 33%
beef roast -210.5 1.78 48%
veal loin -227.3 1.75 48%
lamb shank -210.6 1.96 48%
bison -122.5 1.71 53%
pork shoulder -65.7 1.62 56%
leg ham -70.6 1.65 56%
turkey gizzard -94.2 1.55 57%
chuck steak -289.6 1.94 51%
chicken breast -158.4 1.48 60%
sirloin steak (lean) -222.4 1.77 57%
ground beef (lean) -206.1 1.44 60%
lamb (lean) -851.4 1.44 43%
veal -93.6 1.51 65%
top round steak -302.0 2.09 56%
chicken -1345.2 2.19 36%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 32.5 3.05 14%
herring -36.2 2.17 36%
trout 161.6 1.68 45%
sardine -96.8 2.08 38%
salmon 217.2 1.56 52%
sturgeon 17.8 1.35 49%
anchovy -17.6 2.10 44%
flounder -26.0 0.86 57%
tuna -74.3 1.84 52%
crayfish 119.0 0.82 67%
perch -37.6 0.96 62%
crab 229.6 0.83 71%
halibut 19.1 1.11 66%
lobster 124.3 0.89 71%
rockfish -69.6 1.09 66%
whiting -80.0 1.16 66%
white fish 16.6 1.08 70%
pollock -83.3 1.11 69%
orange roughy -55.9 1.05 70%
haddock -23.8 1.16 71%
cod -45.6 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) 145 170
fat (g) 20 -5
carbs (g) 0 20
energy (calories) 600

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 October 07 2019 while her least nutrient-dense day is October 15 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