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
1.8
Zinc : Copper
19.3
Potassium : Sodium
4.6
Calcium : Magnesium
0.7
Iron : Copper
13.9
Calcium : Phosphorus
0.4

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
Calcium 43%
Iron 48%
Sodium 50%
Manganese 59%
Vitamin E 59%
Copper 77%
Vitamin C 77%
Vitamin A 89%
Phosphorus 93%
Folate 163%
Magnesium 164%
Valine 181%
Selenium 182%
Cystine 304%
Zinc 185%

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
veal liver 10.2 1.92 55%
pork liver 9.5 1.65 59%
beef liver 9.5 1.75 60%
chicken liver 9.3 1.72 50%
turkey liver 8.7 1.89 47%
lamb liver 8.0 1.68 48%
lamb kidney 5.7 1.12 52%
lean pastrami 5.0 0.95 73%
lamb lungs 5.0 0.95 58%
beef tripe 4.4 1.03 55%
egg white 3.8 0.52 74%
beef roast 4.2 1.78 48%
bison 4.1 1.71 53%
chicken breast 3.9 1.48 60%
sirloin steak (lean) 4.1 1.77 57%
ground beef (lean) 3.7 1.44 60%
pork chops 4.0 1.74 54%
cream cheese (low fat) 3.3 1.05 76%

Seafood based foods

food name nutrient density energy density insulin load
crab 10.9 0.83 71%
lobster 10.1 0.89 71%
crayfish 9.2 0.82 67%
oysters 8.4 1.02 59%
mussel 7.5 0.86 63%
mollusks conch 7.0 1.30 54%
shrimp 6.9 1.19 69%
fish roe 6.7 1.43 47%
octopus 6.8 1.64 71%
pollock 6.0 1.11 69%
haddock 5.3 1.16 71%
orange roughy 5.1 1.05 70%
perch 5.0 0.96 62%
flounder 4.8 0.86 57%
welk 6.3 2.75 82%
clam 5.0 1.42 73%
whiting 4.7 1.16 66%
rockfish 4.5 1.09 66%
halibut 4.5 1.11 66%
anchovy 5.3 2.10 44%
cod 5.8 2.90 71%
caviar 5.0 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
spinach 17.9 0.23 49%
amaranth leaves 16.1 0.21 86%
seaweed (laver) 15.2 0.35 80%
chicory greens 15.0 0.23 23%
turnip greens 14.9 0.29 44%
watercress 14.7 0.11 65%
coriander 14.5 0.23 30%
chard 13.7 0.19 51%
endive 13.1 0.17 7%
beet greens 13.2 0.22 35%
asparagus 12.9 0.22 50%
chinese cabbage 12.8 0.12 54%
parsley 12.2 0.36 48%
chives 12.0 0.30 48%
lettuce 11.3 0.15 50%
mustard greens 10.8 0.27 36%
arugula 10.6 0.25 45%
kale 10.4 0.28 60%
escarole 9.7 0.19 24%
okra 9.6 0.22 50%
seaweed (wakame) 9.6 0.45 79%
broccoli 9.1 0.35 50%
seaweed (kelp) 9.1 0.43 77%
radicchio 8.3 0.23 68%
collards 8.4 0.33 37%
spirulina 7.8 0.26 70%
alfalfa 7.5 0.23 19%
wheat bran 8.8 2.16 38%
onions 6.6 0.32 65%
zucchini 6.3 0.17 40%
white mushroom 6.3 0.22 65%
portabella mushrooms 6.2 0.29 55%
mung beans 6.0 0.19 74%
cauliflower 5.8 0.25 50%
red peppers 5.8 0.31 40%
peas 5.8 0.42 65%
summer squash 5.5 0.19 45%
celery 5.3 0.18 50%
banana pepper 5.3 0.27 36%
butternut squash 5.1 0.45 75%
brussel sprouts 5.0 0.42 50%
radishes 4.7 0.16 43%
sauerkraut 4.7 0.19 39%
snap beans 4.6 0.15 58%
jalapeno peppers 4.6 0.27 37%
winter squash 4.7 0.40 69%
cabbage 4.5 0.23 55%
pinto beans 4.5 0.22 83%
pumpkin 4.2 0.20 76%
carrots 4.3 0.41 64%
rhubarb 4.1 0.21 55%
blackberries 4.3 0.43 27%
artichokes 3.8 0.47 49%
oat bran 5.5 2.46 65%
soybeans (sprouted) 4.0 0.81 49%
tofu 3.5 0.83 34%
lemongrass 3.5 0.99 93%
mulberries 2.9 0.43 74%

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) 95 185
fat (g) 20 100
carbs (g) 0 100
energy (calories) 1400

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 February 16 2019 while her least nutrient-dense day is February 12 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes