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 D 63%
Sodium 104%
Potassium 112%
Thiamin (B1) 117%
Calcium 128%
Vitamin K1 130%
Folate 132%
Iron 139%
Manganese 147%
Vitamin C 156%
Panto Acid (B5) 181%
Vitamin B6 186%
Niacin (B3) 188%
Omega-3 498%
Riboflavin (B2) 277%
Vitamin E 218%
Vitamin A 387%
Copper 476%
Zinc 268%
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 1900.5 1.68 48%
veal liver 1749.6 1.92 55%
beef liver 1649.5 1.75 60%
pork liver 1350.9 1.65 59%
lamb kidney 987.2 1.12 52%
chicken liver 817.4 1.72 50%
beef kidney 710.7 1.57 52%
turkey liver 823.8 1.89 47%
kefir (low fat) 4.1 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1847.7 1.43 47%
crab 625.1 0.83 71%
mussel 634.0 0.86 63%
lobster 586.5 0.89 71%
salmon 924.2 1.56 52%
mollusks conch 660.6 1.30 54%
crayfish 262.6 0.82 67%
halibut 396.5 1.11 66%
oysters 316.8 1.02 59%

Plant based foods

food name nutrient density energy density insulin load
spinach 1026.3 0.23 49%
turnip greens 802.5 0.29 44%
amaranth leaves 643.4 0.21 86%
snap beans 547.0 0.15 58%
collards 617.8 0.33 37%
pumpkin 442.5 0.20 76%
kale 479.0 0.28 60%
chinese cabbage 394.8 0.12 54%
winter squash 535.5 0.40 69%
brussel sprouts 521.3 0.42 50%
wheat bran 1408.5 2.16 38%
portabella mushrooms 430.3 0.29 55%
butternut squash 489.1 0.45 75%
parsley 430.6 0.36 48%
red peppers 398.6 0.31 40%
asparagus 347.7 0.22 50%
escarole 315.3 0.19 24%
artichokes 457.4 0.47 49%
edamame 834.8 1.21 41%
banana pepper 331.2 0.27 36%
zucchini 275.0 0.17 40%
jalapeno peppers 316.6 0.27 37%
onions 343.6 0.32 65%
celery 253.3 0.18 50%
broccoli 342.4 0.35 50%
mustard greens 289.9 0.27 36%
summer squash 245.4 0.19 45%
mung beans 235.4 0.19 74%
cauliflower 255.9 0.25 50%
shiitake mushroom 322.0 0.39 58%
okra 225.5 0.22 50%
pickles 155.4 0.12 40%
cucumber 155.4 0.12 40%
sauerkraut 184.7 0.19 39%
watercress 110.3 0.11 65%
peas 272.2 0.42 65%
beet greens 159.9 0.22 35%
chard 139.4 0.19 51%
turnips 142.9 0.21 51%
seaweed (laver) 208.4 0.35 80%
cabbage 142.6 0.23 55%
radishes 100.0 0.16 43%
coconut water 111.9 0.19 66%
lettuce 92.9 0.15 50%
chicory greens 126.2 0.23 23%
chayote 133.5 0.24 41%
rhubarb 109.5 0.21 55%
carrots 207.4 0.41 64%
radicchio 113.7 0.23 68%
white mushroom 113.3 0.22 65%
endive 70.4 0.17 7%
alfalfa 92.5 0.23 19%
cantaloupe 146.9 0.34 70%
red cabbage 126.8 0.29 55%
eggplant 76.0 0.25 35%
celeriac 159.9 0.42 72%
mulberries 149.2 0.43 74%
sweet potato 393.0 0.90 81%
blackberries 144.5 0.43 27%
strawberries 84.5 0.32 49%
turnips 38.2 0.22 61%
arugula 44.6 0.25 45%
soybeans (sprouted) 331.2 0.81 49%
coriander 20.2 0.23 30%
lemongrass 403.1 0.99 93%
pinto beans 8.3 0.22 83%
spirulina 12.8 0.26 70%
beets 89.9 0.43 70%
chives 16.5 0.30 48%
grapefruit 7.8 0.30 83%
limes 3.2 0.30 70%
carambola 7.2 0.31 56%
leeks 154.6 0.61 83%
seaweed (kelp) 47.3 0.43 77%
seaweed (wakame) 65.1 0.45 79%
boysenberries 65.1 0.50 54%
kiwifruit 114.5 0.61 55%
watermelon -60.5 0.30 60%
grapefruit -57.0 0.33 85%
honeydew melon -49.0 0.36 66%
peaches -40.6 0.39 70%
apricots 4.2 0.48 71%

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