Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Dianne get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.

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 Dianne’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
1.3
Zinc : Copper
20.9
Potassium : Sodium
3.0
Calcium : Magnesium
1.1
Iron : Copper
16.5
Calcium : Phosphorus
3.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Dianne’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: depression, fatigue, female infertility, hypothyroidism, inflammation, methylation, insomnia, fibromyalgia.

nutrient % DRI prioritize
Sodium 45%
Phosphorus 49%
Methionine 99%
Potassium 144%
Cystine 154%
Valine 158%
Leucine 163%
Isoleucine 169%
Lysine 176%
Calcium 177%
Tryptophan 180%
Tyrosine 182%
Histidine 183%
Folate 324%
Vitamin D 451%
Selenium 489%
Manganese 330%
Copper 262%
Magnesium 429%

optimal foods for you

The foods listed below will provide Dianne with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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
turkey 39048.5 1.89 50%
lamb (lean) 5033.5 1.44 43%
gruyere cheese -8.5 4.13 22%
pork chops 4746.3 1.74 54%
swiss cheese 8.2 3.93 22%
cheddar cheese -400.3 4.10 20%
pork loin 3288.5 1.93 41%
colby -234.7 3.94 21%
liver sausage -240.4 3.31 13%
bratwurst -10.1 3.33 16%
cream cheese -615.0 3.50 11%
monterey cheese -166.7 3.73 21%
salami -454.5 3.78 18%
muenster cheese -205.5 3.68 21%
edam cheese -24.9 3.57 23%
chorizo -1447.0 4.55 17%
blue cheese -178.7 3.53 21%
rib eye fillet 3097.1 1.99 45%
gouda cheese -21.6 3.56 24%
brie -167.4 3.34 19%
chicken 2160.0 2.19 36%
bologna -758.6 3.10 11%
liverwurst -553.4 3.26 16%
liver pate -578.3 3.19 16%
camembert -102.9 3.00 21%
pork ribs 2138.6 2.16 39%
pork sausage -427.5 3.25 20%
sweetbread -1118.5 3.18 12%
meatballs -282.1 2.86 19%
beef sausage -857.4 3.32 18%
roast beef 1702.5 2.19 38%
pork ribs -1217.4 3.61 18%
limburger cheese -914.9 3.27 19%
lamb rib -1253.5 3.61 19%
beef rib eye steak 805.5 2.48 33%
pepperoni -3199.2 5.04 13%
goat cheese -237.6 2.64 21%
feta cheese -188.8 2.64 22%
t-bone steak -188.8 2.94 26%
beef shortribs 315.0 2.95 33%
beef brisket, flat half 63.3 2.98 31%
parmesan cheese -915.8 4.20 34%
ground turkey 374.5 2.58 30%
flank, steak 452.8 2.63 33%
lamb leg 381.6 2.58 31%
beef brisket 298.2 2.80 33%
beef rib, small end 166.8 2.78 31%
beef brisket, flat half 50.4 2.89 32%
whole egg 1331.7 1.43 30%
beef tenderloin steak 122.7 2.73 31%
beef loin 17.9 2.78 30%
frankfurter -1166.0 2.90 17%
beef rib, eye 238.9 2.65 32%
mozzarella -40.3 3.04 34%
beef brisket 735.2 2.44 37%
roast pork 1470.0 1.99 41%
ground beef, 80/20 4.5 2.70 31%
beef tenderloin steak 188.3 2.62 32%
beef loin, top loin 390.8 2.50 34%
ground beef, 75/25 -154.1 2.77 31%
sirloin steak 518.8 2.43 36%
ground beef 70/30 -267.8 2.77 30%
knackwurst -1610.1 3.07 16%
beef roast 2124.2 1.78 48%
pork (lean) 1469.0 2.09 44%
ground beef 70/30 -157.1 2.70 30%
rotisserie chicken back 479.4 2.12 32%
lamb shank 1845.0 1.96 48%
ground pork 2327.8 1.85 54%
turkey -28.0 2.21 28%
chuck steak 2008.0 1.94 51%
ground beef -145.9 2.48 30%
lamb -6014.9 6.39 5%
veal liver 2207.1 1.92 55%
headcheese -115.8 1.57 20%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5852.0 1.43 47%
mackerel 125.7 3.05 14%
salmon 4159.8 1.56 52%
sardine 1312.9 2.08 38%
caviar 446.4 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
peanut butter -94.2 5.90 18%
sesame butter -431.7 5.86 21%
hazelnuts -1682.5 6.29 10%
pumpkin seeds -1567.2 5.59 19%
olives -7.6 1.45 3%
corn bran -127.4 2.24 12%
brazil nuts -4681.3 6.59 9%
lupin seeds 884.4 3.71 51%
sunflower seeds -3566.5 5.46 15%
butternuts -4353.5 6.12 17%
wheat bran 917.5 2.16 38%

macronutrients

The macronutrient split of Dianne’s diet is shown in the chart below.

macro targets

While Dianne’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) 65 185
fat (g) 20 120
carbs (g) 0 100
energy (calories) 1750

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 Dianne’s food log based on the harder to find 50% of the essential nutrients. Dianne’s most nutrient dense day is June 17 2019 while her least nutrient-dense day is June 28 2019.

best and worst days

Dianne’s food diary for the best and worst days are shown below for comparison. Dianne 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