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 and being paleo.

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).

supplements

The supplements listed below will provide Dianne 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
233.1
Zinc : Copper
19.5
Potassium : Sodium
4.2
Calcium : Magnesium
1.0
Iron : Copper
14.0
Calcium : Phosphorus
2.3

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 62%
Phosphorus 96%
Calcium 266%
Potassium 279%
Folate 480%

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
egg yolk 202.1 2.75 18%
veal liver 323.0 1.92 55%
lamb -163.6 6.39 5%
sweetbread 18.4 3.18 12%
beef liver 281.5 1.75 60%
turkey liver 219.3 1.89 47%
chicken liver 192.2 1.72 50%
lamb brains 80.1 1.54 27%
lamb sweetbread 138.7 1.44 43%
ground beef, 80/20 -0.3 2.70 31%
whole egg 65.1 1.43 30%
beef brains 23.3 1.51 22%
lamb liver 100.6 1.68 48%
lamb rib -147.5 3.61 19%
pork liver 131.4 1.65 59%
chicken breast breaded -13.9 2.63 39%
pork ribs -168.9 3.61 18%
ground turkey -64.3 2.58 30%
lamb chop -1.1 2.34 42%
chicken patty, uncooked -77.2 2.92 32%
chicken patty, cooked -71.1 2.87 34%
t-bone steak -108.3 2.94 26%
flank, steak -66.1 2.63 33%
ground beef, 75/25 -85.5 2.77 31%
lamb leg -73.9 2.58 31%
ground beef 70/30 -84.3 2.70 30%
beef rib, small end -88.4 2.78 31%
ground beef -75.0 2.48 30%
ground beef 70/30 -96.0 2.77 30%
beef loin -96.2 2.78 30%
beef kidney 63.3 1.57 52%
beef tenderloin steak -92.8 2.73 31%
beef shortribs -93.9 2.95 33%
beef tenderloin steak -80.1 2.62 32%
rotisserie chicken thigh w. skin -66.0 2.26 31%
beef rib, eye -86.1 2.65 32%
beef loin, top loin -73.3 2.50 34%
beef brisket, flat half -115.1 2.98 31%
beef brisket, flat half -108.5 2.89 32%
rotisserie chicken drumstick -30.5 2.06 39%
beef brisket -65.3 2.44 37%
sirloin steak -70.4 2.43 36%
beef brisket -101.1 2.80 33%
lamb heart 28.3 1.61 48%
beef heart 32.1 1.79 52%
beef rib eye steak -90.7 2.48 33%
lamb kidney 69.0 1.12 52%
roast pork -33.1 1.99 41%
pork stomach, cooked -49.0 1.57 32%
lamb shank -1.8 1.96 48%
rotisserie chicken thigh -43.8 1.93 39%
pork ribs -54.6 2.16 39%
turkey heart -4.3 1.74 47%
roast beef -71.6 2.19 38%
pork (lean) -41.1 2.09 44%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 354.0 1.43 47%
mackerel -17.5 3.05 14%
mollusks conch 233.8 1.30 54%
caviar 1.6 2.64 33%
sardine 47.7 2.08 38%
herring -2.3 2.17 36%
anchovy -7.5 2.10 44%
cod 51.3 2.90 71%
trout -1.4 1.68 45%
salmon 23.0 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 437.5 5.46 15%
pumpkin seeds 199.7 5.59 19%
edamame 404.0 1.21 41%
hazelnuts -72.5 6.29 10%
sesame butter -8.9 5.86 21%
sesame seeds -101.4 6.31 10%
flax seed -58.7 5.34 12%
brazil nuts -235.1 6.59 9%
pili nuts -294.8 7.19 7%
olives -2.8 1.45 3%
avocado -7.4 1.60 8%
peanuts -214.8 5.99 18%
butternuts -247.7 6.12 17%
coconut meat -148.2 3.54 10%
walnuts -280.8 6.19 13%
pistachio nuts -216.3 5.69 22%
pine nuts -321.4 6.73 11%
endive 8.0 0.17 7%
cashews -249.5 5.80 26%
brussel sprouts 144.0 0.42 50%
alfalfa 19.9 0.23 19%
escarole 40.3 0.19 24%
pecans -418.7 6.91 6%
artichokes 124.0 0.47 49%
soybeans (sprouted) 97.6 0.81 49%
chicory greens 14.3 0.23 23%
spinach 113.7 0.23 49%
blackberries 7.4 0.43 27%
almonds -370.6 6.07 15%
raspberries -2.6 0.52 30%
red peppers 51.2 0.31 40%
banana pepper 30.2 0.27 36%
turnip greens 63.0 0.29 44%
coriander 2.2 0.23 30%

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) 20 115
carbs (g) 0 100
energy (calories) 1700

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 October 30 2019 while her least nutrient-dense day is November 16 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