Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Roz 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 Roz’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Roz with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

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
3.6
Zinc : Copper
3.6
Potassium : Sodium
2.8
Calcium : Magnesium
1.4
Iron : Copper
3.4
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Roz’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: fatigue, hypertension.

nutrient % DRI prioritize
Iron 72%
Sodium 79%
Manganese 87%
Calcium 112%
Phosphorus 148%
Vitamin E 171%
Folate 186%
Cystine 363%
Vitamin C 265%
Vitamin A 299%
Selenium 357%
Copper 471%
Zinc 206%
Magnesium 211%

optimal foods for you

The foods listed below will provide Roz 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 1313.5 1.65 59%
veal liver 1345.2 1.92 55%
beef liver 1194.6 1.75 60%
lamb liver 914.6 1.68 48%
lamb kidney 567.0 1.12 52%
chicken liver 693.0 1.72 50%
egg white 186.9 0.52 74%
turkey liver 708.0 1.89 47%
lamb (lean) 449.7 1.44 43%
kefir (low fat) 1.0 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1484.3 1.43 47%
mollusks conch 1091.5 1.30 54%
crab 877.7 0.83 71%
lobster 883.7 0.89 71%
mussel 718.7 0.86 63%
octopus 891.3 1.64 71%
crayfish 453.5 0.82 67%
clam 564.2 1.42 73%
welk 1093.5 2.75 82%
oysters 363.3 1.02 59%
halibut 366.1 1.11 66%
flounder 211.0 0.86 57%
rockfish 300.3 1.09 66%
orange roughy 232.5 1.05 70%

Plant based foods

food name nutrient density energy density insulin load
spinach 700.6 0.23 49%
oat bran 1603.2 2.46 65%
turnip greens 636.6 0.29 44%
wheat bran 1395.0 2.16 38%
amaranth leaves 519.1 0.21 86%
snap beans 324.8 0.15 58%
collards 394.7 0.33 37%
chinese cabbage 260.9 0.12 54%
kale 305.7 0.28 60%
asparagus 248.8 0.22 50%
pumpkin 219.6 0.20 76%
parsley 278.4 0.36 48%
winter squash 284.6 0.40 69%
red peppers 235.6 0.31 40%
artichokes 295.7 0.47 49%
escarole 163.3 0.19 24%
jalapeno peppers 192.5 0.27 37%
mustard greens 191.1 0.27 36%
onions 208.7 0.32 65%
butternut squash 252.6 0.45 75%
broccoli 195.8 0.35 50%
banana pepper 156.1 0.27 36%
mung beans 119.7 0.19 74%
celery 110.3 0.18 50%
sauerkraut 111.7 0.19 39%
portabella mushrooms 153.8 0.29 55%
zucchini 99.8 0.17 40%
okra 118.1 0.22 50%
summer squash 100.3 0.19 45%
chard 96.4 0.19 51%
watercress 57.8 0.11 65%
beet greens 100.1 0.22 35%
cauliflower 100.9 0.25 50%
seaweed (laver) 142.0 0.35 80%
carrots 162.5 0.41 64%
pickles 39.3 0.12 40%
cucumber 39.3 0.12 40%
lettuce 52.9 0.15 50%
chicory greens 80.4 0.23 23%
radishes 50.3 0.16 43%
radicchio 74.4 0.23 68%
edamame 485.3 1.21 41%
brussel sprouts 152.0 0.42 50%
rhubarb 60.3 0.21 55%
peas 148.0 0.42 65%
endive 39.7 0.17 7%
blackberries 142.2 0.43 27%
alfalfa 59.7 0.23 19%
turnips 50.4 0.21 51%
coconut water 38.6 0.19 66%
cabbage 43.7 0.23 55%
white mushroom 40.4 0.22 65%
mulberries 121.4 0.43 74%
chayote 43.6 0.24 41%
lemongrass 347.4 0.99 93%
arugula 29.7 0.25 45%
coriander 12.8 0.23 30%
pinto beans 4.6 0.22 83%
red cabbage 32.6 0.29 55%
eggplant 1.7 0.25 35%
spirulina 7.8 0.26 70%
strawberries 22.9 0.32 49%
soybeans (sprouted) 226.6 0.81 49%
chives 10.8 0.30 48%
limes 5.4 0.30 70%
turnips -29.4 0.22 61%
shiitake mushroom 36.7 0.39 58%
cantaloupe 13.2 0.34 70%
seaweed (kelp) 49.9 0.43 77%
carambola 0.9 0.31 56%
boysenberries 68.9 0.50 54%
beets 39.1 0.43 70%
seaweed (wakame) 43.6 0.45 79%
leeks 103.7 0.61 83%
celeriac 15.0 0.42 72%
raspberries 43.6 0.52 30%

macronutrients

The macronutrient split of Roz’s diet is shown in the chart below.

macro targets

While Roz’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) 100 185
fat (g) 20 70
carbs (g) 0 105
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 Roz’s food log based on the harder to find 50% of the essential nutrients. Roz’s most nutrient dense day is March 19 2019 while her least nutrient-dense day is April 16 2019.

best and worst days

Roz’s food diary for the best and worst days are shown below for comparison. Roz 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