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
Calcium 49%
Vitamin E 57%
Iron 58%
Manganese 69%
Folate 81%
Potassium 87%
Sodium 88%
Phosphorus 111%
Zinc 115%
Magnesium 117%
Vitamin C 125%
Copper 126%
Vitamin D 127%
Omega-3 141%
Cystine 284%
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 1037.1 1.65 59%
lamb kidney 755.1 1.12 52%
veal liver 1043.1 1.92 55%
lamb liver 911.9 1.68 48%
beef liver 934.3 1.75 60%
egg white 222.4 0.52 74%
whole egg 492.1 1.43 30%
beef kidney 549.0 1.57 52%
chicken liver 583.3 1.72 50%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2926.9 1.43 47%
lobster 1046.9 0.89 71%
mussel 1035.7 0.86 63%
crab 997.6 0.83 71%
mollusks conch 1096.7 1.30 54%
salmon 1200.7 1.56 52%
halibut 959.9 1.11 66%
rockfish 882.9 1.09 66%
octopus 1071.8 1.64 71%
clam 824.1 1.42 73%
flounder 562.4 0.86 57%
crayfish 540.0 0.82 67%
oysters 427.5 1.02 59%
welk 1125.3 2.75 82%
pollock 388.0 1.11 69%
whiting 380.1 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1526.4 2.16 38%
oat bran 1614.3 2.46 65%
spinach 598.5 0.23 49%
turnip greens 494.1 0.29 44%
amaranth leaves 437.8 0.21 86%
edamame 843.1 1.21 41%
snap beans 350.8 0.15 58%
artichokes 382.9 0.47 49%
asparagus 264.7 0.22 50%
chinese cabbage 210.4 0.12 54%
portabella mushrooms 247.2 0.29 55%
kale 238.0 0.28 60%
pumpkin 197.3 0.20 76%
zucchini 179.4 0.17 40%
banana pepper 205.2 0.27 36%
summer squash 170.5 0.19 45%
parsley 234.6 0.36 48%
onions 213.1 0.32 65%
jalapeno peppers 185.1 0.27 37%
red peppers 206.1 0.31 40%
escarole 144.1 0.19 24%
sauerkraut 137.9 0.19 39%
mung beans 136.7 0.19 74%
broccoli 205.3 0.35 50%
cauliflower 158.5 0.25 50%
celery 121.8 0.18 50%
mustard greens 158.2 0.27 36%
collards 163.6 0.33 37%
brussel sprouts 195.1 0.42 50%
coconut water 93.1 0.19 66%
lemongrass 435.6 0.99 93%
okra 104.1 0.22 50%
radishes 72.6 0.16 43%
winter squash 179.9 0.40 69%
chard 86.1 0.19 51%
watercress 46.5 0.11 65%
seaweed (laver) 145.4 0.35 80%
turnips 83.7 0.21 51%
radicchio 90.9 0.23 68%
beet greens 82.5 0.22 35%
pickles 33.2 0.12 40%
cucumber 33.2 0.12 40%
butternut squash 178.8 0.45 75%
chayote 84.9 0.24 41%
lettuce 45.9 0.15 50%
rhubarb 61.6 0.21 55%
chicory greens 67.5 0.23 23%
blackberries 148.4 0.43 27%
white mushroom 61.7 0.22 65%
endive 34.2 0.17 7%
cabbage 56.8 0.23 55%
alfalfa 56.5 0.23 19%
peas 140.5 0.42 65%
mulberries 139.4 0.43 74%
shiitake mushroom 120.2 0.39 58%
carrots 113.9 0.41 64%
red cabbage 59.5 0.29 55%
eggplant 35.6 0.25 35%
arugula 24.2 0.25 45%
strawberries 50.2 0.32 49%
coriander 11.4 0.23 30%
pinto beans 5.0 0.22 83%
soybeans (sprouted) 258.1 0.81 49%
beets 84.3 0.43 70%
spirulina 8.4 0.26 70%
celeriac 76.7 0.42 72%
turnips -8.2 0.22 61%
carambola 23.2 0.31 56%
chives 9.3 0.30 48%
limes 1.8 0.30 70%
seaweed (kelp) 41.3 0.43 77%
boysenberries 68.0 0.50 54%
seaweed (wakame) 45.0 0.45 79%
cantaloupe -9.3 0.34 70%
kiwifruit 93.8 0.61 55%

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