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
2.6
Zinc : Copper
7.6
Potassium : Sodium
2.8
Calcium : Magnesium
2.7
Iron : Copper
8.0
Calcium : Phosphorus
0.9

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.

nutrient % DRI prioritize
Sodium 72%
Iron 93%
Calcium 103%
Vitamin K1 113%
Potassium 145%
Phosphorus 146%
Magnesium 160%
Vitamin D 177%
Vitamin E 179%
Manganese 186%
Vitamin C 196%
Zinc 200%
Panto Acid (B5) 216%

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
pork liver 563.1 1.65 59%
lamb kidney 369.5 1.12 52%
veal liver 486.4 1.92 55%
beef liver 391.3 1.75 60%
lamb liver 363.5 1.68 48%
beef tripe 198.5 1.03 55%
kefir (low fat) 1.4 0.41 64%
chicken liver 280.5 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1070.8 1.43 47%
mollusks conch 553.8 1.30 54%
mussel 323.9 0.86 63%
lobster 264.8 0.89 71%
crab 252.1 0.83 71%
oysters 187.2 1.02 59%
salmon 271.9 1.56 52%
octopus 286.6 1.64 71%

Plant based foods

food name nutrient density energy density insulin load
almond butter 1864.6 6.14 16%
wheat bran 856.0 2.16 38%
spinach 435.3 0.23 49%
turnip greens 416.0 0.29 44%
snap beans 310.4 0.15 58%
oat bran 793.5 2.46 65%
collards 328.1 0.33 37%
amaranth leaves 252.8 0.21 86%
kale 231.8 0.28 60%
parsley 221.1 0.36 48%
sunflower seeds 1317.0 5.46 15%
brussel sprouts 219.7 0.42 50%
winter squash 215.4 0.40 69%
chinese cabbage 149.1 0.12 54%
pumpkin 161.7 0.20 76%
escarole 158.1 0.19 24%
broccoli 188.4 0.35 50%
jalapeno peppers 166.8 0.27 37%
red peppers 176.0 0.31 40%
onions 168.1 0.32 65%
lemongrass 311.7 0.99 93%
mustard greens 150.9 0.27 36%
butternut squash 186.1 0.45 75%
artichokes 185.8 0.47 49%
asparagus 132.3 0.22 50%
banana pepper 136.0 0.27 36%
peas 155.0 0.42 65%
mulberries 154.8 0.43 74%
celery 99.0 0.18 50%
mung beans 99.8 0.19 74%
cauliflower 103.0 0.25 50%
zucchini 85.1 0.17 40%
sauerkraut 88.4 0.19 39%
summer squash 85.6 0.19 45%
blackberries 129.4 0.43 27%
portabella mushrooms 97.5 0.29 55%
chard 74.2 0.19 51%
almonds 1339.7 6.07 15%
watercress 48.0 0.11 65%
beet greens 74.1 0.22 35%
okra 73.7 0.22 50%
shiitake mushroom 106.3 0.39 58%
cabbage 72.0 0.23 55%
natto 473.3 2.11 39%
turnips 60.4 0.21 51%
kiwifruit 146.9 0.61 55%
pickles 40.1 0.12 40%
cucumber 40.1 0.12 40%
radicchio 61.9 0.23 68%
chicory greens 60.1 0.23 23%
strawberries 74.4 0.32 49%
lettuce 37.8 0.15 50%
alfalfa 50.4 0.23 19%
coconut water 40.0 0.19 66%
radishes 31.6 0.16 43%
endive 35.1 0.17 7%
chayote 46.1 0.24 41%
rhubarb 36.1 0.21 55%
soybeans (sprouted) 161.9 0.81 49%
celeriac 76.4 0.42 72%
pumpkin seeds 1185.4 5.59 19%
seaweed (laver) 56.0 0.35 80%
white mushroom 26.2 0.22 65%
red cabbage 40.5 0.29 55%
arugula 21.3 0.25 45%
eggplant 20.2 0.25 35%
coriander 9.5 0.23 30%
raspberries 73.1 0.52 30%
grapefruit 21.3 0.30 83%
leeks 88.6 0.61 83%
pinto beans 3.9 0.22 83%
turnips -1.2 0.22 61%
spirulina 5.4 0.26 70%
limes 10.6 0.30 70%
carambola 12.0 0.31 56%
chives 7.5 0.30 48%
seaweed (kelp) 30.4 0.43 77%
boysenberries 36.9 0.50 54%
seaweed (wakame) 27.7 0.45 79%
carrots 10.0 0.41 64%
cantaloupe -7.8 0.34 70%
beets 10.0 0.43 70%
cranberries 14.1 0.46 65%
watermelon -30.5 0.30 60%

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) 65 175
fat (g) 20 90
carbs (g) 0 60
energy (calories) 1300

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 March 31 2019 while her least nutrient-dense day is April 05 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)
Bok Choy 9
Burnbrae egg whites 30
Brown Mushrooms, Raw 50
Manitoba Harvest, hemp seeds, Hemp Hearts, shelled [Copy] 113
Red Star Nutritional Yeast 88
Egg Land's Best, Large Brown Eggs, Grade AA, Cage Free 120
Mung Bean Sprouts, Raw 68
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 114
Potatoes, White, Flesh and Skin, Baked 47
Cauliflower, Cooked from Fresh 23
Red Bell Peppers, Cooked 8
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Grilled 227
Brazil Nuts, Unsalted 62
Silk, Almond Milk, Vanilla, Unsweetened 30
Silk, Cashew, Unsweetened Vanilla 25
Vega, Protein & Greens, Vanilla 110

Worst Day

food name energy (kcal)
Burnbrae egg whites 60
Brown Mushrooms, Raw 50
Manitoba Harvest, hemp seeds, Hemp Hearts, shelled [Copy] 170
Egg Land's Best, Large Brown Eggs, Grade AA, Cage Free 120
Brunswick, Sardines [Copy] 130
Mung Bean Sprouts, Raw 68
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 114
Brazil Nuts, Unsalted 62
Cauliflower, Cooked from Fresh 23
Red Bell Peppers, Cooked 8
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Grilled 227
Baked Potato, Plain, Skin Eaten 93
Silk, Almond Milk, Vanilla, Unsweetened 30
Silk, Cashew, Unsweetened Vanilla 25

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