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
140.6
Zinc : Copper
19.9
Potassium : Sodium
3.9
Calcium : Magnesium
0.8
Iron : Copper
17.2
Calcium : Phosphorus
2.6

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 64%
Phosphorus 95%
Potassium 266%
Calcium 291%
Cystine 490%
Folate 309%
Vitamin D 304%

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 2193.5 1.89 50%
whole egg 595.9 1.43 30%
egg yolk 236.3 2.75 18%
sweetbread 3.2 3.18 12%
veal liver 619.1 1.92 55%
lamb (lean) 466.7 1.44 43%
beef liver 567.8 1.75 60%
lamb -776.5 6.39 5%
beef shortribs 8.3 2.95 33%
beef brisket, flat half -28.6 2.98 31%
pork chops 411.0 1.74 54%
beef rib, small end -0.9 2.78 31%
turkey liver 309.5 1.89 47%
ground beef, 80/20 -0.0 2.70 31%
pork ribs -286.2 3.61 18%
beef tenderloin steak -11.1 2.73 31%
beef brisket, flat half -27.7 2.89 32%
beef rib, eye 6.8 2.65 32%
beef brisket -7.4 2.80 33%
chicken 114.6 2.19 36%
beef loin -41.0 2.78 30%
lamb rib -287.1 3.61 19%
lamb brains 103.7 1.54 27%
beef tenderloin steak 4.8 2.62 32%
chicken liver 330.2 1.72 50%
beef loin, top loin 34.5 2.50 34%
lamb sweetbread 288.9 1.44 43%
pork loin 195.1 1.93 41%
flank, steak -18.1 2.63 33%
pork ribs 126.3 2.16 39%
lamb shank 256.3 1.96 48%
sirloin steak 37.5 2.43 36%
lamb leg -38.1 2.58 31%
lamb liver 289.3 1.68 48%
beef brains 10.0 1.51 22%
pork liver 401.2 1.65 59%
ground turkey -70.3 2.58 30%
beef brisket 17.9 2.44 37%
t-bone steak -184.9 2.94 26%
ground beef, 75/25 -113.4 2.77 31%
ground beef 70/30 -111.5 2.70 30%
rib eye fillet 154.4 1.99 45%
ground beef 70/30 -134.4 2.77 30%
pork (lean) 128.7 2.09 44%
duck -355.5 3.37 18%
roast beef 39.4 2.19 38%
lamb heart 234.0 1.61 48%
lamb chop 58.8 2.34 42%
beef rib eye steak -73.6 2.48 33%
ground beef -100.7 2.48 30%
roast pork 83.1 1.99 41%
chicken breast breaded -36.3 2.63 39%
top round steak 227.0 2.09 56%
chicken patty, uncooked -182.9 2.92 32%
rotisserie chicken drumstick 0.7 2.06 39%
chicken patty, cooked -182.5 2.87 34%
rotisserie chicken thigh w. skin -125.5 2.26 31%
sirloin steak (lean) 236.1 1.77 57%
beef roast 126.2 1.78 48%
ground pork 179.7 1.85 54%
chuck steak 131.6 1.94 51%
elk 50.0 1.93 44%
bison 183.1 1.71 53%
veal loin 108.1 1.75 48%
pork stomach, cooked -49.0 1.57 32%
rotisserie chicken thigh -34.1 1.93 39%
lamb kidney 239.4 1.12 52%
chicken drumstick 124.1 1.49 47%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1743.8 1.43 47%
salmon 811.0 1.56 52%
mackerel 84.5 3.05 14%
caviar 95.7 2.64 33%
sardine 222.7 2.08 38%
trout 324.2 1.68 45%
halibut 634.3 1.11 66%
herring 15.3 2.17 36%
rockfish 469.1 1.09 66%
cod 217.5 2.90 71%
anchovy 25.3 2.10 44%
tuna 155.3 1.84 52%
flounder 355.4 0.86 57%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 67.0 5.46 15%
hazelnuts -243.4 6.29 10%
sesame butter -69.8 5.86 21%
pumpkin seeds -304.6 5.59 19%
sesame seeds -608.5 6.31 10%
olives -3.3 1.45 3%
butternuts -547.8 6.12 17%
walnuts -645.9 6.19 13%
edamame 393.5 1.21 41%
flax seed -575.4 5.34 12%
endive 5.6 0.17 7%
peanuts -769.1 5.99 18%
coconut meat -499.6 3.54 10%
brazil nuts -1009.5 6.59 9%
pistachio nuts -749.8 5.69 22%
alfalfa 19.0 0.23 19%
cashews -731.2 5.80 26%

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 September 08 2019 while her least nutrient-dense day is September 08 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