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
Phosphorus 42%
Omega-3 44%
Copper 48%
Potassium 48%
Iron 49%
Sodium 50%
Manganese 54%
Folate 72%
Calcium 82%
Valine 88%
Selenium 99%
Isoleucine 100%
Magnesium 100%
Cystine 146%
Niacin (B3) 110%
Vitamin E 297%
Zinc 151%

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 5987.3 1.89 50%
lamb (lean) 2121.6 1.44 43%
pork chops 1778.4 1.74 54%
egg white 675.3 0.52 74%
beef liver 1512.7 1.75 60%
lamb kidney 1047.3 1.12 52%
lamb liver 1412.6 1.68 48%
veal liver 1563.3 1.92 55%
pork liver 1303.8 1.65 59%
chicken breast 947.0 1.48 60%
kefir (low fat) 3.0 0.41 64%
beef kidney 801.2 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3593.6 1.43 47%
lobster 1666.2 0.89 71%
crab 1588.1 0.83 71%
halibut 1764.8 1.11 66%
salmon 1922.0 1.56 52%
rockfish 1485.7 1.09 66%
clam 1497.6 1.42 73%
mussel 1115.9 0.86 63%
flounder 956.8 0.86 57%
crayfish 893.8 0.82 67%
mollusks conch 1172.0 1.30 54%
octopus 1270.2 1.64 71%
pollock 717.6 1.11 69%
whiting 743.4 1.16 66%
orange roughy 585.6 1.05 70%
tuna 1073.8 1.84 52%
molluscs 247.6 0.69 77%
perch 383.5 0.96 62%

Plant based foods

food name nutrient density energy density insulin load
spinach 709.1 0.23 49%
turnip greens 573.8 0.29 44%
amaranth leaves 461.4 0.21 86%
portabella mushrooms 436.4 0.29 55%
chinese cabbage 237.7 0.12 54%
asparagus 282.7 0.22 50%
wheat bran 1585.0 2.16 38%
snap beans 188.1 0.15 58%
artichokes 392.6 0.47 49%
zucchini 161.8 0.17 40%
mung beans 150.5 0.19 74%
kale 210.1 0.28 60%
escarole 136.0 0.19 24%
watercress 72.3 0.11 65%
summer squash 129.6 0.19 45%
banana pepper 163.3 0.27 36%
celery 97.1 0.18 50%
okra 129.4 0.22 50%
cauliflower 132.2 0.25 50%
pumpkin 91.3 0.20 76%
mustard greens 140.0 0.27 36%
chard 90.3 0.19 51%
parsley 197.6 0.36 48%
rhubarb 100.0 0.21 55%
cucumber 35.0 0.12 40%
pickles 35.0 0.12 40%
white mushroom 103.0 0.22 65%
lettuce 47.1 0.15 50%
onions 156.3 0.32 65%
radishes 43.7 0.16 43%
collards 164.3 0.33 37%
seaweed (laver) 176.3 0.35 80%
radicchio 84.3 0.23 68%
broccoli 169.2 0.35 50%
shiitake mushroom 186.2 0.39 58%
sauerkraut 48.4 0.19 39%
coconut water 47.3 0.19 66%
chicory greens 71.5 0.23 23%
endive 34.6 0.17 7%
beet greens 71.2 0.22 35%
alfalfa 71.0 0.23 19%
turnips 43.3 0.21 51%
cabbage 27.2 0.23 55%
chayote 38.7 0.24 41%
jalapeno peppers 45.9 0.27 37%
brussel sprouts 150.4 0.42 50%
arugula 24.8 0.25 45%
coriander 11.0 0.23 30%
pinto beans 6.3 0.22 83%
eggplant 17.7 0.25 35%
celeriac 132.1 0.42 72%
blackberries 127.7 0.43 27%
oat bran 1528.1 2.46 65%
red peppers 50.5 0.31 40%
spirulina 11.6 0.26 70%
red cabbage 21.4 0.29 55%
edamame 648.9 1.21 41%
chives 8.6 0.30 48%
peas 91.8 0.42 65%
carrots 69.7 0.41 64%
turnips -65.1 0.22 61%
soybeans (sprouted) 337.0 0.81 49%
limes -23.8 0.30 70%
mulberries 40.0 0.43 74%
winter squash 21.9 0.40 69%
seaweed (kelp) 32.3 0.43 77%
butternut squash 50.0 0.45 75%
seaweed (wakame) 46.8 0.45 79%
beets 8.9 0.43 70%
boysenberries 56.2 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) 80 180
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