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 48%
Iron 93%
Manganese 111%
Potassium 145%
Phosphorus 146%
Calcium 160%
Magnesium 160%
Vitamin K1 170%
Vitamin D 177%
Panto Acid (B5) 216%
Zinc 246%
Copper 261%
Vitamin E 269%

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 564.6 1.65 59%
lamb kidney 381.2 1.12 52%
veal liver 503.9 1.92 55%
beef liver 407.7 1.75 60%
lamb liver 381.1 1.68 48%
beef tripe 209.2 1.03 55%
chicken liver 288.5 1.72 50%
beef kidney 248.3 1.57 52%
kefir (low fat) 1.7 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1083.3 1.43 47%
mollusks conch 573.0 1.30 54%
mussel 330.1 0.86 63%
lobster 279.8 0.89 71%
crab 261.9 0.83 71%
salmon 301.6 1.56 52%
oysters 192.3 1.02 59%
octopus 297.8 1.64 71%
crayfish 83.8 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
almond butter 2060.8 6.14 16%
wheat bran 875.4 2.16 38%
spinach 426.1 0.23 49%
oat bran 835.9 2.46 65%
turnip greens 393.0 0.29 44%
sunflower seeds 1405.1 5.46 15%
snap beans 306.8 0.15 58%
collards 309.5 0.33 37%
almonds 1461.6 6.07 15%
amaranth leaves 203.8 0.21 86%
pumpkin seeds 1277.2 5.59 19%
kale 192.5 0.28 60%
lemongrass 319.5 0.99 93%
pumpkin 158.7 0.20 76%
winter squash 201.4 0.40 69%
escarole 157.8 0.19 24%
jalapeno peppers 161.0 0.27 37%
parsley 175.8 0.36 48%
onions 157.0 0.32 65%
chinese cabbage 115.1 0.12 54%
brussel sprouts 171.3 0.42 50%
artichokes 180.5 0.47 49%
asparagus 129.1 0.22 50%
broccoli 152.0 0.35 50%
butternut squash 170.0 0.45 75%
natto 501.7 2.11 39%
mustard greens 121.7 0.27 36%
celery 95.3 0.18 50%
mung beans 90.5 0.19 74%
portabella mushrooms 102.2 0.29 55%
sauerkraut 77.3 0.19 39%
mulberries 121.0 0.43 74%
zucchini 69.4 0.17 40%
shiitake mushroom 111.1 0.39 58%
peas 118.2 0.42 65%
red peppers 96.8 0.31 40%
blackberries 115.3 0.43 27%
summer squash 68.6 0.19 45%
chard 65.9 0.19 51%
beet greens 67.0 0.22 35%
banana pepper 73.3 0.27 36%
okra 65.5 0.22 50%
turnips 59.7 0.21 51%
watercress 38.3 0.11 65%
pickles 39.6 0.12 40%
cucumber 39.6 0.12 40%
cauliflower 64.5 0.25 50%
radicchio 60.5 0.23 68%
chicory greens 56.0 0.23 23%
cabbage 51.4 0.23 55%
lettuce 35.8 0.15 50%
alfalfa 49.0 0.23 19%
soybeans (sprouted) 165.9 0.81 49%
coconut water 40.9 0.19 66%
endive 34.5 0.17 7%
chayote 41.3 0.24 41%
radishes 21.8 0.16 43%
rhubarb 31.9 0.21 55%
celeriac 74.7 0.42 72%
white mushroom 26.6 0.22 65%
red cabbage 36.8 0.29 55%
seaweed (laver) 47.2 0.35 80%
eggplant 21.2 0.25 35%
arugula 20.3 0.25 45%
coriander 8.8 0.23 30%
leeks 87.0 0.61 83%
pinto beans 3.5 0.22 83%
spirulina 5.6 0.26 70%
raspberries 58.0 0.52 30%
strawberries 10.6 0.32 49%
chives 6.1 0.30 48%
seaweed (kelp) 30.7 0.43 77%
turnips -10.1 0.22 61%
boysenberries 41.3 0.50 54%
seaweed (wakame) 28.1 0.45 79%
limes -6.8 0.30 70%
carrots 10.5 0.41 64%
beets 11.1 0.43 70%
carambola -15.8 0.31 56%
cranberries 8.6 0.46 65%
jerusalem-artichokes 53.9 0.73 87%
peaches -14.4 0.39 70%

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 April 04 2019 while her least nutrient-dense day is April 02 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)
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
Sweet Potato, Baked 90
Cauliflower, Cooked from Fresh 23
Red Bell Peppers, Cooked 8
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Cooked, Grilled 227
Silk, Almond Milk, Vanilla, Unsweetened 30
Silk, Cashew, Unsweetened Vanilla 25

Worst Day

food name energy (kcal)
Burnbrae egg whites 60
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
Brunswick, Sardines [Copy] 130
Mung Bean Sprouts, Raw 68
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 114
Brazil Nuts, Unsalted 62
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
Silk, Almond Milk, Vanilla, Unsweetened 30
Silk, Cashew, Unsweetened Vanilla 25
Vega, Protein & Greens, Vanilla 110

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

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