Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Gayle 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 Gayle’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Gayle 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
1.5
Zinc : Copper
8.8
Potassium : Sodium
1.9
Calcium : Magnesium
3.6
Iron : Copper
11.2
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Gayle’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: fatigue, insomnia, fibromyalgia.

nutrient % DRI prioritize
Sodium 81%
Iron 109%
Panto Acid (B5) 123%
Phosphorus 123%
Manganese 124%
Magnesium 155%
Potassium 164%
Vitamin D 173%
Vitamin E 193%
Cystine 283%
Vitamin C 397%
Selenium 380%
Copper 220%
Zinc 237%

optimal foods for you

The foods listed below will provide Gayle 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
beef liver 8.6 1.75 60%
lamb kidney 7.8 1.12 52%
veal liver 8.3 1.92 55%
lamb liver 7.7 1.68 48%
pork liver 7.4 1.65 59%
chicken liver 7.5 1.72 50%
turkey liver 6.5 1.89 47%
lamb lungs 4.9 0.95 58%
beef kidney 5.1 1.57 52%
lean pastrami 4.6 0.95 73%
kefir (low fat) 3.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
crab 11.3 0.83 71%
lobster 11.0 0.89 71%
crayfish 9.7 0.82 67%
fish roe 8.8 1.43 47%
mussel 8.2 0.86 63%
oysters 8.1 1.02 59%
flounder 7.4 0.86 57%
halibut 7.3 1.11 66%
rockfish 6.9 1.09 66%
pollock 6.8 1.11 69%
cod 8.0 2.90 71%
perch 6.2 0.96 62%
mollusks conch 6.3 1.30 54%
shrimp 6.2 1.19 69%
octopus 6.5 1.64 71%
salmon 6.0 1.56 52%
whiting 5.5 1.16 66%
trout 5.9 1.68 45%
haddock 5.2 1.16 71%
caviar 6.3 2.64 33%
sturgeon 4.8 1.35 49%
clam 4.8 1.42 73%

Plant based foods

food name nutrient density energy density insulin load
watercress 14.0 0.11 65%
spinach 13.7 0.23 49%
chicory greens 13.5 0.23 23%
coriander 13.5 0.23 30%
asparagus 12.8 0.22 50%
amaranth leaves 12.7 0.21 86%
beet greens 12.5 0.22 35%
chard 12.5 0.19 51%
seaweed (laver) 12.3 0.35 80%
endive 11.3 0.17 7%
portabella mushrooms 11.1 0.29 55%
wheat bran 12.7 2.16 38%
white mushroom 10.8 0.22 65%
mustard greens 10.2 0.27 36%
radicchio 10.0 0.23 68%
broccoli 9.9 0.35 50%
arugula 9.7 0.25 45%
turnip greens 9.5 0.29 44%
chinese cabbage 9.2 0.12 54%
chives 9.2 0.30 48%
zucchini 9.0 0.17 40%
parsley 9.1 0.36 48%
lettuce 8.7 0.15 50%
escarole 8.5 0.19 24%
alfalfa 8.3 0.23 19%
summer squash 7.8 0.19 45%
okra 7.8 0.22 50%
spirulina 7.7 0.26 70%
kale 7.7 0.28 60%
shiitake mushroom 7.8 0.39 58%
banana pepper 7.6 0.27 36%
cauliflower 7.5 0.25 50%
seaweed (kelp) 7.4 0.43 77%
seaweed (wakame) 7.1 0.45 79%
mung beans 6.7 0.19 74%
celery 6.6 0.18 50%
jalapeno peppers 6.4 0.27 37%
radishes 6.3 0.16 43%
peas 6.0 0.42 65%
pumpkin 5.8 0.20 76%
red peppers 5.9 0.31 40%
sauerkraut 5.6 0.19 39%
oat bran 7.5 2.46 65%
chayote 5.4 0.24 41%
cabbage 5.4 0.23 55%
artichokes 5.4 0.47 49%
snap beans 5.0 0.15 58%
butternut squash 5.2 0.45 75%
pinto beans 5.0 0.22 83%
onions 5.0 0.32 65%
collards 4.9 0.33 37%
cucumber 4.5 0.12 40%
pickles 4.5 0.12 40%
winter squash 4.7 0.40 69%
yeast extract spread 5.9 1.85 59%
blackberries 4.6 0.43 27%
brussel sprouts 4.5 0.42 50%
carrots 4.3 0.41 64%
soybeans (sprouted) 4.6 0.81 49%
rhubarb 4.0 0.21 55%
celeriac 4.1 0.42 72%
eggplant 3.9 0.25 35%
red cabbage 3.9 0.29 55%
coconut water 3.7 0.19 66%
carambola 3.6 0.31 56%
lemongrass 4.2 0.99 93%

macronutrients

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

macro targets

While Gayle’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) 90 180
fat (g) 20 95
carbs (g) 0 95
energy (calories) 1350

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 Gayle’s food log based on the harder to find 50% of the essential nutrients. Gayle’s most nutrient dense day is February 11 2019 while her least nutrient-dense day is February 09 2019.

best and worst days

Gayle’s food diary for the best and worst days are shown below for comparison. Gayle 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)
Watercress, Raw 11
Burnbrae egg whites 95
Brown Mushrooms, Raw 50
Manitoba Harvest, hemp seeds, Hemp Hearts, shelled [Copy] 113
Red Star Nutritional Yeast 88
Brunswick, Sardines [Copy] 130
Spinach, Raw 35
Del Monte, green beans, french style, canned 33
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 114
Earthbound Farm, Organic Spring Mix 20
Kirkland, Organic Salsa, Medium 15
Halibut, Pacific, Cooked 167
Silk, Almond Milk, Vanilla, Unsweetened 30
Silk, Cashew, Unsweetened Vanilla 25

Worst Day

food name energy (kcal)
Watercress, Raw 11
Burnbrae egg whites 95
Brown Mushrooms, Raw 50
Manitoba Harvest, hemp seeds, Hemp Hearts, shelled [Copy] 113
Red Star Nutritional Yeast 88
Brunswick, Sardines [Copy] 130
Spinach, Raw 35
Del Monte, green beans, french style, canned 33
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 114
Gayle's Taco Meat 288
Earthbound Farm, Organic Spring Mix 20
Kirkland, Organic Salsa, Medium 15
Silk, Almond Milk, Vanilla, Unsweetened 30
Silk, Cashew, Unsweetened Vanilla 25

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes