Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 her 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
3.9
Zinc : Copper
8.1
Potassium : Sodium
1.4
Calcium : Magnesium
1.8
Iron : Copper
9.2
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her 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: inflammation.

nutrient % DRI prioritize
Manganese 41%
Iron 58%
Sodium 59%
Calcium 76%
Vitamin E 86%
Potassium 87%
Folate 102%
Phosphorus 111%
Magnesium 117%
Vitamin D 127%
Omega-3 141%
Copper 142%
Zinc 142%
Cystine 284%
Vitamin C 314%
Selenium 181%

optimal foods for you

The foods listed below will provide she 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 1033.2 1.65 59%
veal liver 1061.9 1.92 55%
beef liver 956.4 1.75 60%
lamb kidney 601.0 1.12 52%
egg white 247.9 0.52 74%
lamb (lean) 587.2 1.44 43%
lamb liver 626.1 1.68 48%
chicken liver 596.2 1.72 50%
kefir (low fat) 1.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2232.0 1.43 47%
crab 883.1 0.83 71%
lobster 874.2 0.89 71%
mollusks conch 1046.9 1.30 54%
mussel 788.1 0.86 63%
halibut 773.9 1.11 66%
octopus 947.8 1.64 71%
rockfish 610.4 1.09 66%
crayfish 476.4 0.82 67%
clam 705.0 1.42 73%
salmon 716.9 1.56 52%
flounder 353.3 0.86 57%
welk 1164.0 2.75 82%
oysters 345.0 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1560.9 2.16 38%
oat bran 1689.4 2.46 65%
spinach 608.0 0.23 49%
turnip greens 504.9 0.29 44%
amaranth leaves 445.4 0.21 86%
snap beans 365.3 0.15 58%
artichokes 399.0 0.47 49%
asparagus 269.4 0.22 50%
chinese cabbage 215.1 0.12 54%
portabella mushrooms 255.5 0.29 55%
pumpkin 208.5 0.20 76%
kale 246.4 0.28 60%
banana pepper 212.1 0.27 36%
parsley 239.5 0.36 48%
onions 220.3 0.32 65%
jalapeno peppers 192.8 0.27 37%
red peppers 214.7 0.31 40%
escarole 148.3 0.19 24%
zucchini 137.4 0.17 40%
sauerkraut 142.9 0.19 39%
summer squash 142.6 0.19 45%
mung beans 142.6 0.19 74%
broccoli 211.3 0.35 50%
celery 127.6 0.18 50%
cauliflower 154.8 0.25 50%
mustard greens 161.5 0.27 36%
collards 176.8 0.33 37%
edamame 561.7 1.21 41%
brussel sprouts 209.7 0.42 50%
winter squash 197.7 0.40 69%
lemongrass 452.1 0.99 93%
coconut water 100.9 0.19 66%
okra 108.0 0.22 50%
radishes 76.2 0.16 43%
chard 87.7 0.19 51%
watercress 47.6 0.11 65%
turnips 90.2 0.21 51%
radicchio 93.0 0.23 68%
butternut squash 193.3 0.45 75%
chayote 92.4 0.24 41%
beet greens 84.2 0.22 35%
pickles 37.4 0.12 40%
cucumber 37.4 0.12 40%
lettuce 47.1 0.15 50%
seaweed (laver) 132.2 0.35 80%
blackberries 160.2 0.43 27%
rhubarb 66.9 0.21 55%
chicory greens 68.8 0.23 23%
mulberries 153.2 0.43 74%
white mushroom 63.7 0.22 65%
peas 148.6 0.42 65%
cabbage 60.7 0.23 55%
shiitake mushroom 128.7 0.39 58%
alfalfa 58.4 0.23 19%
endive 35.0 0.17 7%
carrots 124.7 0.41 64%
red cabbage 64.3 0.29 55%
eggplant 39.7 0.25 35%
soybeans (sprouted) 278.3 0.81 49%
strawberries 60.8 0.32 49%
arugula 24.8 0.25 45%
coriander 11.6 0.23 30%
beets 91.6 0.43 70%
celeriac 91.0 0.42 72%
pinto beans 5.2 0.22 83%
turnips -1.5 0.22 61%
spirulina 8.7 0.26 70%
carambola 31.4 0.31 56%
chives 9.5 0.30 48%
limes 7.9 0.30 70%
boysenberries 80.9 0.50 54%
seaweed (kelp) 42.1 0.43 77%
cantaloupe 1.5 0.34 70%
kiwifruit 118.1 0.61 55%
lentils 357.6 1.16 64%
seaweed (wakame) 34.3 0.45 79%
raspberries 59.3 0.52 30%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 195
fat (g) 20 75
carbs (g) 0 115
energy (calories) 1450

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is April 24 2019 while her least nutrient-dense day is April 27 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)

Worst Day

food name energy (kcal)

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