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).

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
4.9
Zinc : Copper
4.6
Potassium : Sodium
1.0
Calcium : Magnesium
1.7
Iron : Copper
6.6
Calcium : Phosphorus
0.5

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
Vitamin C 62%
Vitamin D 63%
Calcium 82%
Vitamin K1 87%
Folate 106%
Potassium 112%
Thiamin (B1) 117%
Iron 139%
Vitamin E 145%
Sodium 156%
Vitamin B6 172%
Panto Acid (B5) 181%
Niacin (B3) 188%
Omega-3 498%
Vitamin B2 (Riboflavin) 251%
Copper 423%
Zinc 218%
Magnesium 207%

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
lamb liver 1620.6 1.68 48%
beef liver 1382.2 1.75 60%
veal liver 1462.4 1.92 55%
lamb kidney 1009.4 1.12 52%
pork liver 1096.6 1.65 59%
beef kidney 742.5 1.57 52%
chicken liver 716.1 1.72 50%
kefir (low fat) 4.2 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1938.7 1.43 47%
crab 655.1 0.83 71%
salmon 991.7 1.56 52%
lobster 621.3 0.89 71%
mussel 550.5 0.86 63%
mollusks conch 693.1 1.30 54%
halibut 444.6 1.11 66%
crayfish 271.9 0.82 67%
oysters 323.0 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 899.9 0.23 49%
turnip greens 688.4 0.29 44%
snap beans 524.7 0.15 58%
amaranth leaves 542.5 0.21 86%
collards 479.8 0.33 37%
brussel sprouts 504.8 0.42 50%
portabella mushrooms 439.8 0.29 55%
chinese cabbage 347.1 0.12 54%
edamame 845.0 1.21 41%
kale 391.7 0.28 60%
pumpkin 339.4 0.20 76%
artichokes 470.0 0.47 49%
asparagus 331.3 0.22 50%
wheat bran 1255.4 2.16 38%
parsley 385.0 0.36 48%
banana pepper 330.2 0.27 36%
zucchini 271.1 0.17 40%
escarole 274.0 0.19 24%
onions 329.4 0.32 65%
red peppers 328.5 0.31 40%
winter squash 370.9 0.40 69%
celery 242.6 0.18 50%
broccoli 323.2 0.35 50%
jalapeno peppers 280.1 0.27 37%
summer squash 243.7 0.19 45%
mung beans 238.5 0.19 74%
shiitake mushroom 328.6 0.39 58%
cauliflower 260.3 0.25 50%
butternut squash 354.8 0.45 75%
mustard greens 259.2 0.27 36%
okra 220.7 0.22 50%
pickles 155.0 0.12 40%
cucumber 155.0 0.12 40%
sauerkraut 187.0 0.19 39%
peas 259.4 0.42 65%
watercress 98.5 0.11 65%
turnips 148.6 0.21 51%
cabbage 143.1 0.23 55%
beet greens 142.3 0.22 35%
chard 121.7 0.19 51%
radishes 103.2 0.16 43%
coconut water 116.4 0.19 66%
chayote 138.3 0.24 41%
seaweed (laver) 177.8 0.35 80%
rhubarb 109.2 0.21 55%
white mushroom 115.7 0.22 65%
radicchio 115.1 0.23 68%
lettuce 79.9 0.15 50%
chicory greens 112.3 0.23 23%
red cabbage 129.0 0.29 55%
alfalfa 92.3 0.23 19%
endive 61.7 0.17 7%
celeriac 174.0 0.42 72%
eggplant 77.3 0.25 35%
mulberries 161.8 0.43 74%
soybeans (sprouted) 339.3 0.81 49%
turnips 44.3 0.22 61%
blackberries 136.2 0.43 27%
strawberries 84.9 0.32 49%
arugula 39.4 0.25 45%
carrots 109.1 0.41 64%
coriander 18.1 0.23 30%
cantaloupe 63.6 0.34 70%
pinto beans 8.4 0.22 83%
beets 93.5 0.43 70%
spirulina 12.8 0.26 70%
grapefruit 16.8 0.30 83%
chives 14.4 0.30 48%
limes 10.6 0.30 70%
carambola 16.2 0.31 56%
lemongrass 330.7 0.99 93%
seaweed (kelp) 48.0 0.43 77%
kiwifruit 141.1 0.61 55%
seaweed (wakame) 61.9 0.45 79%
leeks 131.5 0.61 83%
boysenberries 66.2 0.50 54%
jerusalem-artichokes 157.8 0.73 87%
grapefruit -34.6 0.33 85%
honeydew melon -31.4 0.36 66%
watermelon -65.5 0.30 60%
peaches -34.1 0.39 70%
raspberries 29.7 0.52 30%
gooseberries -20.7 0.44 52%

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 April 29 2019 while her least nutrient-dense day is May 03 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