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%

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).

Suggested animal based foods

food name nutrient density energy density insulin load
lamb kidney 8.6 1.12 52%
egg white 7.5 0.52 74%
beef liver 8.0 1.75 60%
chicken liver 8.0 1.72 50%
pork liver 7.8 1.65 59%
lamb liver 7.3 1.68 48%
chicken breast 7.2 1.48 60%
beef kidney 6.9 1.57 52%
veal liver 7.2 1.92 55%
veal 5.6 1.51 65%
turkey liver 5.8 1.89 47%
beef tripe 4.8 1.03 55%
cream cheese (low fat) 4.8 1.05 76%
lamb heart 5.1 1.61 48%
lamb lungs 4.5 0.95 58%
porterhouse steak (fat trimmed) 4.8 1.45 50%
bison 5.0 1.71 53%
pork shoulder 4.8 1.62 56%
pork chops 4.8 1.74 54%
ground pork 4.8 1.85 54%
beef roast 4.7 1.78 48%
leg ham 4.6 1.65 56%
ground beef (lean) 4.3 1.44 60%
sirloin steak (lean) 4.5 1.77 57%
beef heart 4.5 1.79 52%
lean pastrami 3.5 0.95 72%
cottage cheese (low fat) 3.4 0.81 62%
chicken drumstick 3.7 1.49 47%
lamb sweetbread 3.3 1.44 43%
rib eye fillet 3.7 1.99 45%
chuck steak 3.7 1.94 51%
top round steak 3.7 2.09 56%
turkey 2.9 1.12 63%
lamb shank 3.5 1.96 48%

Suggested seafood based foods

food name nutrient density energy density insulin load
crab 11.1 0.83 71%
crayfish 11.0 0.82 67%
lobster 10.7 0.89 71%
pollock 9.8 1.11 69%
rockfish 9.7 1.09 66%
whiting 9.7 1.16 66%
halibut 9.2 1.11 66%
haddock 9.0 1.16 71%
flounder 8.6 0.86 57%
perch 8.2 0.96 62%
shrimp 8.2 1.19 69%
white fish 7.6 1.08 70%
mussel 7.4 0.86 63%
cod 8.9 2.9 71%
fish roe 7.8 1.43 47%
orange roughy 7.3 1.05 70%
octopus 7.7 1.64 71%
salmon 7.3 1.56 52%
clam 7.0 1.42 73%
oysters 6.3 1.02 59%
tuna 6.5 1.84 52%
anchovy 6.3 2.1 44%
trout 5.4 1.68 45%
sturgeon 5.0 1.35 49%
welk 6.1 2.75 82%
sardine 4.5 2.08 38%
scallop 3.5 1.11 77%
molluscs 3.1 0.69 77%
herring 4.1 2.17 36%
mollusks conch 3.3 1.3 54%

Suggested plant based foods

food name nutrient density energy density insulin load
seaweed (laver) 11.5 0.35 80%
watercress 9.4 0.11 65%
spinach 8.7 0.23 49%
spirulina 8.2 0.26 70%
white mushroom 7.9 0.22 65%
portabella mushrooms 7.6 0.29 55%
asparagus 7.1 0.22 50%
amaranth leaves 6.9 0.21 86%
chard 6.2 0.19 51%
turnip greens 6.1 0.29 44%
coriander 5.8 0.23 30%
chinese cabbage 5.7 0.12 54%
alfalfa 5.0 0.23 19%
chives 5.0 0.3 48%
chicory greens 4.9 0.23 23%
endive 4.6 0.17 7%
lettuce 4.4 0.15 50%
radicchio 4.3 0.23 68%
seaweed (wakame) 4.3 0.45 79%
zucchini 4.0 0.17 40%
arugula 3.9 0.25 45%
mung beans 3.7 0.19 74%
parsley 3.7 0.36 48%
escarole 3.6 0.19 24%
cauliflower 3.3 0.25 50%
yeast extract spread 4.2 1.85 59%
artichokes 2.9 0.47 49%
mustard greens 2.7 0.27 36%
banana pepper 2.5 0.27 36%
beet greens 2.5 0.22 35%
okra 2.3 0.22 50%
summer squash 2.2 0.19 45%
broccoli 2.3 0.35 50%
edamame 2.7 1.21 41%

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) 90 195
fat (g) 20 90
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