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
0.9
Zinc : Copper
10.0
Potassium : Sodium
0.9
Calcium : Magnesium
2.6
Iron : Copper
14.2
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
Potassium 33%
Sodium 34%
Phosphorus 54%
Calcium 63%
Magnesium 65%
Manganese 70%
Folate 76%
Omega-3 78%
Vitamin D 81%
Iron 119%
Vitamin E 126%
Leucine 134%
Valine 134%

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
headcheese -106.7 1.57 20%
lamb brains -54.2 1.54 27%
ham -18.2 1.49 29%
goat cheese -125.9 2.64 21%
turkey -49.4 2.21 28%
sweetbread -740.9 3.18 12%
lamb (lean) 591.6 1.44 43%
ground beef, 80/20 -0.2 2.70 31%
beef rib eye steak -15.4 2.48 33%
lamb sweetbread 225.4 1.44 43%
roast beef 151.9 2.19 38%
ground beef -239.8 2.48 30%
ground turkey -232.2 2.58 30%
lamb leg -172.5 2.58 31%
t-bone steak -386.7 2.94 26%
pork loin 172.3 1.93 41%
pork ribs 136.9 2.16 39%
pork ribs -703.9 3.61 18%
beef loin -254.7 2.78 30%
flank, steak -147.9 2.63 33%
beef rib, eye -171.4 2.65 32%
beef tenderloin steak -211.2 2.73 31%
beef tenderloin steak -176.4 2.62 32%
ground beef 70/30 -266.5 2.70 30%
rotisserie chicken thigh -53.2 1.93 39%
beef rib, small end -198.8 2.78 31%
beef loin, top loin -114.8 2.50 34%
roast pork 106.8 1.99 41%
ground beef 70/30 -314.5 2.77 30%
ground beef, 75/25 -265.7 2.77 31%
sirloin steak -91.4 2.43 36%
beef brisket -21.7 2.44 37%
lamb rib -700.6 3.61 19%
roast ham -62.2 1.78 41%
chicken drumstick 185.0 1.49 47%
beef brisket, flat half -272.0 2.98 31%
beef roast 377.9 1.78 48%
beef brisket -208.2 2.80 33%
beef brisket, flat half -263.7 2.89 32%
lamb heart 230.9 1.61 48%
pork (lean) 143.4 2.09 44%
porterhouse steak (fat trimmed) 259.9 1.45 50%
pork chops 642.4 1.74 54%
elk 86.4 1.93 44%
beef shortribs -214.3 2.95 33%
veal loin 212.0 1.75 48%
turkey liver 194.7 1.89 47%
lamb shank 283.0 1.96 48%
beef tripe 316.6 1.03 55%
lamb chop 36.1 2.34 42%
duck -1198.3 3.37 18%
beef kidney 258.0 1.57 52%
turkey heart -8.5 1.74 47%
chicken -588.5 2.19 36%
beef heart 311.0 1.79 52%
bison 307.0 1.71 53%
chuck steak 223.0 1.94 51%
leg ham 298.4 1.65 56%
pork shoulder 286.2 1.62 56%
chicken breast 462.5 1.48 60%
lamb lungs 73.2 0.95 58%
sirloin steak (lean) 301.6 1.77 57%
ground beef (lean) 256.1 1.44 60%
top round steak 257.8 2.09 56%
turkey gizzard -22.1 1.55 57%
veal 229.2 1.51 65%
lamb -1813.3 6.39 5%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 78.4 3.05 14%
salmon 1190.8 1.56 52%
sardine 256.4 2.08 38%
trout 503.5 1.68 45%
herring 28.8 2.17 36%
flounder 454.9 0.86 57%
anchovy 100.9 2.10 44%
sturgeon 96.3 1.35 49%
tuna 365.7 1.84 52%
halibut 966.7 1.11 66%
rockfish 816.1 1.09 66%
perch 173.2 0.96 62%
crayfish 354.4 0.82 67%
crab 572.0 0.83 71%
whiting 336.1 1.16 66%
lobster 504.4 0.89 71%
pollock 333.9 1.11 69%
orange roughy 329.7 1.05 70%
white fish 100.3 1.08 70%
haddock 87.1 1.16 71%
cod 422.5 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) 75 180
fat (g) 20 95
carbs (g) 0 0
energy (calories) 1250

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 April 19 2019 while her least nutrient-dense day is April 14 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)
Tesco, Double Cream 135
Tesco One Squeeze Blackcurrant 2
Tesco, Greek Yogurt 129
Tesco Finest, Roast Ham Cooked on the Bone 81
Lo Dough Brownie 130
Eggs, Cooked 136
Two Chicks, Free Range Egg White, Liquid Egg Whites 72
Parmesan Cheese, Dry, Grated 126

Worst Day

food name energy (kcal)
Tesco, Double Cream 135
Lo-Dough, Bread Alternative 78
Tesco, Italian Passata with Basil 12
Tesco Free From, Grated Mozzarella 93
annes rice pudding 127
chia pudding 182
Tesco, British Free Range Eggs, Medium 76
Heck 97% 242
Mushrooms, Raw 11

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