Nutrition Fingerprint

recommended approach

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

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
5.0
Zinc : Copper
25.5
Potassium : Sodium
0.9
Calcium : Magnesium
2.2
Iron : Copper
22.9
Calcium : Phosphorus
1.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Debra’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: asthma, hypertension.

nutrient % DRI prioritize
Copper 42%
Phosphorus 42%
Omega-3 44%
Potassium 48%
Iron 49%
Calcium 53%
Folate 58%
Sodium 76%
Valine 78%
Isoleucine 89%
Manganese 90%
Leucine 93%
Selenium 99%
Cystine 130%
Vitamin B3 (Niacin) 110%
Vitamin C 262%
Vitamin E 198%
Zinc 122%
Magnesium 100%

optimal foods for you

The foods listed below will provide Debra 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
turkey 10132.9 1.89 50%
lamb (lean) 2548.0 1.44 43%
pork chops 2211.4 1.74 54%
egg white 894.5 0.52 74%
beef liver 1697.5 1.75 60%
lamb kidney 1170.2 1.12 52%
lamb liver 1546.4 1.68 48%
veal liver 1738.2 1.92 55%
pork liver 1504.5 1.65 59%
chicken breast 1182.3 1.48 60%
cottage cheese (low fat) 455.3 0.81 63%
rib eye fillet 1410.8 1.99 45%
beef tripe 518.9 1.03 55%
beef kidney 959.2 1.57 52%
kefir (low fat) 2.7 0.41 64%
pork loin 1240.4 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4075.9 1.43 47%
halibut 2077.1 1.11 66%
lobster 1867.5 0.89 71%
crab 1772.4 0.83 71%
salmon 2252.6 1.56 52%
rockfish 1775.2 1.09 66%
clam 1790.7 1.42 73%
mussel 1188.3 0.86 63%
flounder 1131.4 0.86 57%
crayfish 1014.1 0.82 67%
mollusks conch 1152.8 1.30 54%
octopus 1424.0 1.64 71%
whiting 889.2 1.16 66%
pollock 835.4 1.11 69%
orange roughy 743.0 1.05 70%
tuna 1254.5 1.84 52%
molluscs 283.8 0.69 77%
perch 460.1 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 748.8 0.23 49%
turnip greens 636.8 0.29 44%
amaranth leaves 520.0 0.21 86%
chinese cabbage 276.1 0.12 54%
portabella mushrooms 420.9 0.29 55%
asparagus 285.0 0.22 50%
zucchini 166.7 0.17 40%
snap beans 147.8 0.15 58%
banana pepper 226.0 0.27 36%
artichokes 397.8 0.47 49%
kale 235.2 0.28 60%
watercress 90.2 0.11 65%
mung beans 161.2 0.19 74%
escarole 129.1 0.19 24%
summer squash 127.9 0.19 45%
cauliflower 157.6 0.25 50%
mustard greens 169.2 0.27 36%
parsley 238.8 0.36 48%
okra 129.9 0.22 50%
chard 98.9 0.19 51%
celery 77.5 0.18 50%
rhubarb 104.2 0.21 55%
lettuce 47.6 0.15 50%
pickles 18.6 0.12 40%
cucumber 18.6 0.12 40%
seaweed (laver) 203.5 0.35 80%
white mushroom 100.4 0.22 65%
radishes 38.3 0.16 43%
broccoli 192.5 0.35 50%
alfalfa 81.3 0.23 19%
radicchio 78.3 0.23 68%
endive 34.7 0.17 7%
beet greens 75.0 0.22 35%
onions 146.4 0.32 65%
pumpkin 44.3 0.20 76%
chicory greens 71.6 0.23 23%
sauerkraut 36.1 0.19 39%
collards 150.9 0.33 37%
coconut water 19.4 0.19 66%
shiitake mushroom 167.3 0.39 58%
turnips 20.8 0.21 51%
cabbage 30.5 0.23 55%
red peppers 86.7 0.31 40%
coriander 11.7 0.23 30%
arugula 25.8 0.25 45%
pinto beans 7.2 0.22 83%
brussel sprouts 163.1 0.42 50%
chayote 14.7 0.24 41%
jalapeno peppers 17.9 0.27 37%
eggplant 1.5 0.25 35%
spirulina 13.4 0.26 70%
blackberries 141.7 0.43 27%
celeriac 133.8 0.42 72%
peas 120.1 0.42 65%
chives 9.9 0.30 48%
red cabbage 3.5 0.29 55%
limes -6.3 0.30 70%
mulberries 73.8 0.43 74%
wheat bran 1493.3 2.16 38%
turnips -89.6 0.22 61%
carrots 28.7 0.41 64%
soybeans (sprouted) 350.0 0.81 49%
seaweed (kelp) 27.5 0.43 77%
seaweed (wakame) 45.5 0.45 79%
carambola -71.3 0.31 56%
boysenberries 51.8 0.50 54%

macronutrients

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

macro targets

While Debra’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) 80 195
fat (g) 20 95
carbs (g) 0 55
energy (calories) 1400

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 Debra’s food log based on the harder to find 50% of the essential nutrients. Debra’s most nutrient dense day is January 23 2019 while her least nutrient-dense day is January 18 2019.

best and worst days

Debra’s food diary for the best and worst days are shown below for comparison. Debra 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)
Daily Supplements 10
Almond Milk, Plain, Original, Unsweetened 18
Green Tea, Decaf 2
Sour Cream 59
Chicken Thigh, Skin Removed Before Cooking 208
Almond Milk, Plain, Original, Unsweetened 36
Jay Robb, Whey Protein, Chocolate Whey Protein 110
Chili with Meat, without Beans, Homemade 206

Worst Day

food name energy (kcal)
Pickled cauliflower 12
Earthbound Farm, Organic Spring Mix 40
Daily Supplements 10
Green Tea, Decaf 2
Olive oil Mayonnaise; Homemade 113
California Olive Ranch, Extra Virgin Olive Oil 120
Almond Milk, Plain, Original, Unsweetened 18
Kerrygold, Dubliner Irish Cheese 83
Musco Olive Products, Inc., Pimiento Sliced Manzanilla Olives 75
Beef, Ground, 85% Lean Meat, 15% Fat, Crumbles, Cooked, Pan-Browned 230
Daisy, Sour Cream 60
Egg, Chicken, Whole, Boiled in Shell, Hard-Cooked 71
Chicken Thigh, Skin Removed Before Cooking 185
Mac Farms, Fresh From Hawaii, Macadamia Nuts, Dry Roasted With Sea Salt 139

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