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
lamb kidney 13.4 1.12 52%
lamb liver 13.4 1.68 48%
chicken liver 13.0 1.72 50%
beef liver 12.9 1.75 60%
veal liver 13.1 1.92 55%
pork liver 11.0 1.65 59%
chicken breast 9.2 1.48 60%
lean pastrami 8.4 0.95 73%
turkey liver 9.4 1.89 47%
lamb lungs 7.9 0.95 58%
beef tripe 7.8 1.03 55%
veal 8.4 1.51 65%
beef kidney 8.2 1.57 52%
pork chops 8.4 1.74 54%
cream cheese (low fat) 7.5 1.05 76%
ground beef (lean) 7.9 1.44 60%
sirloin steak (lean) 8.2 1.77 57%
pork shoulder 7.8 1.62 56%
lamb heart 7.8 1.61 48%
ground pork 8.0 1.85 54%
lamb sweetbread 7.4 1.44 43%
bison 7.7 1.71 53%
beef roast 7.8 1.78 48%
leg ham 7.4 1.65 56%
egg white 5.7 0.52 74%
turkey 6.2 1.12 63%

Seafood based foods

food name nutrient density energy density insulin load
crab 16.9 0.83 71%
crayfish 15.5 0.82 67%
lobster 15.4 0.89 71%
mussel 12.9 0.86 63%
pollock 13.0 1.11 69%
oysters 12.6 1.02 59%
halibut 12.2 1.11 66%
shrimp 12.1 1.19 69%
fish roe 12.2 1.43 47%
flounder 11.5 0.86 57%
haddock 11.5 1.16 71%
rockfish 11.1 1.09 66%
octopus 11.6 1.64 71%
perch 10.8 0.96 62%
whiting 10.9 1.16 66%
anchovy 11.8 2.10 44%
salmon 10.8 1.56 52%
cod 12.1 2.90 71%
tuna 10.4 1.84 52%
sturgeon 9.5 1.35 49%
clam 9.4 1.42 73%
trout 8.9 1.68 45%
mollusks conch 8.1 1.30 54%
orange roughy 7.8 1.05 70%
white fish 7.6 1.08 70%
sardine 8.8 2.08 38%
molluscs 7.0 0.69 77%
scallop 7.5 1.11 77%

Plant based foods

food name nutrient density energy density insulin load
spinach 20.0 0.23 49%
seaweed (laver) 18.0 0.35 80%
amaranth leaves 17.3 0.21 86%
watercress 16.6 0.11 65%
asparagus 16.3 0.22 50%
chard 15.0 0.19 51%
chicory greens 14.8 0.23 23%
chinese cabbage 14.5 0.12 54%
coriander 14.5 0.23 30%
turnip greens 14.3 0.29 44%
endive 13.9 0.17 7%
white mushroom 12.8 0.22 65%
portabella mushrooms 12.8 0.29 55%
seaweed (wakame) 12.9 0.45 79%
lettuce 12.2 0.15 50%
beet greens 11.8 0.22 35%
chives 11.9 0.30 48%
parsley 11.8 0.36 48%
spirulina 11.6 0.26 70%
wheat bran 13.8 2.16 38%
radicchio 10.8 0.23 68%
alfalfa 10.5 0.23 19%
escarole 10.4 0.19 24%
okra 10.4 0.22 50%
arugula 10.3 0.25 45%
mustard greens 10.2 0.27 36%
zucchini 9.9 0.17 40%
seaweed (kelp) 9.1 0.43 77%
broccoli 8.9 0.35 50%
kale 8.9 0.28 60%
mung beans 8.2 0.19 74%
summer squash 7.5 0.19 45%
cauliflower 7.3 0.25 50%
shiitake mushroom 7.2 0.39 58%
onions 6.8 0.32 65%
celery 6.4 0.18 50%
banana pepper 6.5 0.27 36%
pinto beans 6.3 0.22 83%
yeast extract spread 8.0 1.85 59%
artichokes 6.1 0.47 49%
snap beans 5.6 0.15 58%
collards 5.8 0.33 37%
soybeans (sprouted) 6.2 0.81 49%
rhubarb 5.2 0.21 55%

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) 20 100
carbs (g) 0 85
energy (calories) 1350

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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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