Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 with a low insulin load diet.

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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide she 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
9.0
Zinc : Copper
13.3
Potassium : Sodium
0.7
Calcium : Magnesium
3.6
Iron : Copper
9.8
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin D 18%
Folate 35%
Vitamin E 49%
Iron 57%
Potassium 58%
Thiamin (B1) 64%
Vitamin K1 69%
Sodium 76%
Magnesium 77%
Panto Acid (B5) 78%
Vitamin A 88%
Calcium 102%
Manganese 108%

optimal foods for you

The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
liver sausage 117.7 3.31 13%
headcheese -172.0 1.57 20%
beef brains -149.1 1.51 22%
liverwurst 50.2 3.26 16%
cream cheese -186.3 3.50 11%
lamb brains -115.1 1.54 27%
ham -4.6 1.49 29%
liver pate -139.5 3.19 16%
feta cheese -122.3 2.64 22%
goat cheese -211.6 2.64 21%
camembert -138.0 3.00 21%
frankfurter -437.0 2.90 17%
whole egg -262.6 1.43 30%
sweetbread -651.9 3.18 12%
greek yogurt -2.6 0.97 37%
turkey -88.6 2.21 28%
brie -164.3 3.34 19%
pork sausage -184.1 3.25 20%
lamb liver 829.5 1.68 48%
egg yolk -533.9 2.75 18%
knackwurst -594.1 3.07 16%
beef sausage -425.1 3.32 18%
meatballs -560.8 2.86 19%
blue cheese -169.3 3.53 21%
salami -253.4 3.78 18%
beef tripe -206.2 0.94 38%
sour cream (light) -749.6 1.36 26%
pork stomach, cooked -331.8 1.57 32%
muenster cheese -214.6 3.68 21%
monterey cheese -205.2 3.73 21%
ground beef, 80/20 -2.5 2.70 31%
sandwich spread, pork -168.0 2.35 30%
Poultry salad sandwich spread -140.0 2.00 33%
ricotta -660.9 1.74 27%
scrapple, pork -78.3 2.13 34%
bratwurst -678.5 3.33 16%
colby -215.7 3.94 21%
sour cream -1443.3 1.98 13%
swiss cheese -192.9 3.93 22%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 18.7 3.05 14%
fish roe 1195.2 1.43 47%
caviar 228.4 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
endive 56.2 0.17 7%
olives -6.9 1.45 3%
avocado -91.1 1.60 8%
alfalfa 62.4 0.23 19%
escarole 267.2 0.19 24%
chicory greens 93.5 0.23 23%
blackberries 131.0 0.43 27%
coriander 14.5 0.23 30%
collards 476.0 0.33 37%
raspberries 57.5 0.52 30%
corn bran -370.1 2.24 12%
sunflower seeds 979.2 5.46 15%
beet greens 109.7 0.22 35%
banana pepper 189.7 0.27 36%
jalapeno peppers 257.0 0.27 37%
mustard greens 198.9 0.27 36%
eggplant 71.8 0.25 35%
turnip greens 634.1 0.29 44%
flax seed 608.2 5.34 12%
wheat bran 943.0 2.16 38%
red peppers 283.5 0.31 40%
sauerkraut 140.2 0.19 39%
spinach 710.2 0.23 49%
pickles 109.0 0.12 40%
cucumber 109.0 0.12 40%
edamame 597.0 1.21 41%
zucchini 151.5 0.17 40%
tofu -5.9 0.83 34%
chayote 94.5 0.24 41%
radishes 68.1 0.16 43%
summer squash 151.1 0.19 45%
brussel sprouts 454.9 0.42 50%
parsley 308.3 0.36 48%
coconut meat -759.9 3.54 10%
artichokes 387.8 0.47 49%
arugula 36.0 0.25 45%
almonds 488.5 6.07 15%
asparagus 260.8 0.22 50%
almond butter 523.2 6.14 16%
pumpkin seeds 491.3 5.59 19%
celery 208.6 0.18 50%
natto 325.1 2.11 39%
coconut milk -1432.7 2.30 9%
broccoli 276.7 0.35 50%
cauliflower 181.4 0.25 50%
okra 151.0 0.22 50%
soybeans (sprouted) 321.2 0.81 49%
lettuce 78.0 0.15 50%
strawberries 63.2 0.32 49%
turnips 116.1 0.21 51%
chives 12.2 0.30 48%
chinese cabbage 257.7 0.12 54%
chard 100.5 0.19 51%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 70 260
fat (g) 20 140
carbs (g) 0 105
energy (calories) 1950

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is April 15 2019 while her least nutrient-dense day is April 13 2019.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Eggs, Cooked 409
Zucchini, Cooked from Fresh 3
Mushrooms, Cooked from Fresh 18
Salami, Hard, Beef and Pork 208
Mountain High, Original Style Yoghurt, plain 75
Walnuts 72
Filberts, Raw 62
Sunflower Seeds, Dry Roasted, Unsalted 16
Pumpkin or Squash Seeds, Shelled, Unsalted 64
Green Tea, Brewed, Unsweetened 12
Tomato Raw, Includes Cherry, Grape, Roma 9
Mozzarella Cheese, Whole Milk 33
Flax Seeds, Not Fortified 9
Sausage, Pork, Fresh 33
Sausage, Beef, Fresh 33
Bacon, Pork 187
Goat Cheese, Hard 178

Worst Day

food name energy (kcal)
Cod, Atlantic, Cooked 132
Tomato Raw, Includes Cherry, Grape, Roma 12
Eggplant, Cooked 2
Zucchini, Cooked from Fresh 2
Mixed Vegetables, Broccoli, Cauliflower and Carrots 9
Cheddar Cheese, Natural 267
Peanuts, Dry Roasted, Salted 257
Green Olives 35
Cocktails, Gin and Tonic 99
Octopus, Alaska Native 9
Spinach, Raw 3
Scallops, Cooked 50
Cool & Simple, Confit Beef Cheek 360
Mixed Vegetables, Broccoli, Cauliflower and Carrots 12
Green Tea, Brewed, Unsweetened 5
Burgundy Wine, Red 201
White Wine, Other Types 145
Chamomile Tea 2
Whiskey 52
Quest Bar, Protein Bar, S'mores 200

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