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%
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
veal liver 1768.4 1.92 55%
beef liver 1671.5 1.75 60%
lamb liver 1614.6 1.68 48%
pork liver 1347.0 1.65 59%
lamb kidney 833.2 1.12 52%
chicken liver 830.3 1.72 50%
turkey liver 807.4 1.89 47%
kefir (low fat) 4.2 0.41 64%
beef kidney 558.4 1.57 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1152.8 1.43 47%
crab 510.6 0.83 71%
lobster 413.8 0.89 71%
mussel 386.4 0.86 63%
mollusks conch 610.9 1.30 54%
crayfish 199.1 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
spinach 1035.9 0.23 49%
turnip greens 813.4 0.29 44%
amaranth leaves 651.0 0.21 86%
snap beans 561.5 0.15 58%
collards 631.0 0.33 37%
pumpkin 453.7 0.20 76%
winter squash 553.4 0.40 69%
kale 487.5 0.28 60%
chinese cabbage 399.6 0.12 54%
brussel sprouts 535.9 0.42 50%
wheat bran 1443.0 2.16 38%
portabella mushrooms 438.6 0.29 55%
butternut squash 503.6 0.45 75%
parsley 435.5 0.36 48%
red peppers 407.2 0.31 40%
asparagus 352.5 0.22 50%
artichokes 473.5 0.47 49%
escarole 319.5 0.19 24%
banana pepper 338.0 0.27 36%
jalapeno peppers 324.3 0.27 37%
onions 350.9 0.32 65%
celery 259.0 0.18 50%
broccoli 348.4 0.35 50%
mustard greens 293.2 0.27 36%
zucchini 232.9 0.17 40%
mung beans 241.2 0.19 74%
shiitake mushroom 330.5 0.39 58%
cauliflower 252.2 0.25 50%
summer squash 217.5 0.19 45%
okra 229.4 0.22 50%
cucumber 159.6 0.12 40%
pickles 159.6 0.12 40%
sauerkraut 189.8 0.19 39%
peas 280.3 0.42 65%
watercress 111.3 0.11 65%
beet greens 161.5 0.22 35%
chard 141.0 0.19 51%
turnips 149.4 0.21 51%
cabbage 146.5 0.23 55%
radishes 103.6 0.16 43%
coconut water 119.6 0.19 66%
chayote 141.1 0.24 41%
lettuce 94.1 0.15 50%
seaweed (laver) 195.2 0.35 80%
chicory greens 127.5 0.23 23%
carrots 218.1 0.41 64%
rhubarb 114.8 0.21 55%
radicchio 115.8 0.23 68%
white mushroom 115.3 0.22 65%
cantaloupe 157.7 0.34 70%
endive 71.2 0.17 7%
red cabbage 131.6 0.29 55%
alfalfa 94.4 0.23 19%
sweet potato 430.4 0.90 81%
celeriac 174.2 0.42 72%
eggplant 80.2 0.25 35%
mulberries 163.0 0.43 74%
blackberries 156.4 0.43 27%
strawberries 95.1 0.32 49%
soybeans (sprouted) 351.4 0.81 49%
turnips 44.9 0.22 61%
arugula 45.2 0.25 45%
edamame 553.4 1.21 41%
lemongrass 419.6 0.99 93%
coriander 20.4 0.23 30%
pinto beans 8.5 0.22 83%
beets 97.2 0.43 70%
spirulina 13.0 0.26 70%
grapefruit 23.3 0.30 83%
chives 16.7 0.30 48%
limes 9.2 0.30 70%
carambola 15.4 0.31 56%
leeks 166.6 0.61 83%
seaweed (kelp) 48.1 0.43 77%
boysenberries 78.1 0.50 54%
kiwifruit 138.8 0.61 55%
seaweed (wakame) 54.4 0.45 79%
watermelon -49.3 0.30 60%
grapefruit -39.4 0.33 85%
honeydew melon -34.3 0.36 66%
jerusalem-artichokes 150.7 0.73 87%
peaches -26.9 0.39 70%
raspberries 42.7 0.52 30%
apricots 8.0 0.48 71%
gooseberries -13.4 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