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).

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
1.2
Zinc : Copper
33.8
Potassium : Sodium
2.0
Calcium : Magnesium
0.8
Iron : Copper
17.0
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
Phosphorus 61%
Sodium 68%
Methionine 76%
Cystine 97%
Isoleucine 120%
Tryptophan 120%
Tyrosine 121%
Valine 122%
Leucine 128%
Histidine 132%
Lysine 137%
Threonine 143%
Potassium 149%
Manganese 425%
Copper 233%

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 43683.9 1.89 50%
lamb (lean) 5524.8 1.44 43%
pork chops 4972.8 1.74 54%
chicken 3037.1 2.19 36%
gruyere cheese 40.6 4.13 22%
pork loin 3541.4 1.93 41%
swiss cheese 40.6 3.93 22%
liver sausage -49.3 3.31 13%
bratwurst 166.1 3.33 16%
cheddar cheese -338.5 4.10 20%
colby -192.5 3.94 21%
rib eye fillet 3482.9 1.99 45%
chorizo -1171.1 4.55 17%
monterey cheese -124.4 3.73 21%
bologna -236.5 3.10 11%
cream cheese -595.2 3.50 11%
salami -409.6 3.78 18%
muenster cheese -158.7 3.68 21%
edam cheese 49.0 3.57 23%
gouda cheese 51.4 3.56 24%
blue cheese -144.6 3.53 21%
brie -140.9 3.34 19%
pork ribs 2250.9 2.16 39%
liverwurst -594.6 3.26 16%
roast beef 2018.0 2.19 38%
meatballs -77.8 2.86 19%
camembert -79.8 3.00 21%
liver pate -607.9 3.19 16%
pork sausage -400.9 3.25 20%
beef sausage -702.4 3.32 18%
sweetbread -1087.4 3.18 12%
pork ribs -1089.3 3.61 18%
limburger cheese -739.9 3.27 19%
lamb rib -1057.7 3.61 19%
beef rib eye steak 996.9 2.48 33%
beef shortribs 586.8 2.95 33%
t-bone steak 45.9 2.94 26%
pepperoni -3022.5 5.04 13%
beef brisket, flat half 275.0 2.98 31%
parmesan cheese -720.5 4.20 34%
goat cheese -162.1 2.64 21%
ground turkey 523.1 2.58 30%
beef brisket 513.7 2.80 33%
flank, steak 630.7 2.63 33%
feta cheese -167.0 2.64 22%
lamb leg 560.7 2.58 31%
beef rib, small end 326.0 2.78 31%
beef brisket, flat half 239.1 2.89 32%
beef loin 195.1 2.78 30%
beef tenderloin steak 284.4 2.73 31%
beef brisket 966.3 2.44 37%
beef rib, eye 393.9 2.65 32%
mozzarella 128.5 3.04 34%
lamb shank 2224.5 1.96 48%
frankfurter -1105.5 2.90 17%
beef tenderloin steak 330.8 2.62 32%
ground beef, 75/25 52.4 2.77 31%
roast pork 1566.3 1.99 41%
beef roast 2345.0 1.78 48%
ground beef 70/30 -63.7 2.77 30%
beef loin, top loin 538.6 2.50 34%
sirloin steak 687.4 2.43 36%
ground beef 70/30 42.5 2.70 30%
pork (lean) 1635.5 2.09 44%
ground beef, 80/20 6.0 2.70 31%
knackwurst -1527.8 3.07 16%
chuck steak 2254.3 1.94 51%
whole egg 1083.7 1.43 30%
ground pork 2445.5 1.85 54%
ground beef 36.2 2.48 30%
turkey -10.1 2.21 28%
lamb liver 2040.6 1.68 48%
rotisserie chicken back 374.1 2.12 32%
headcheese -24.7 1.57 20%
top round steak 2108.6 2.09 56%
roast ham 1263.6 1.78 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 5108.8 1.43 47%
mackerel -14.0 3.05 14%
salmon 3899.1 1.56 52%
sardine 1176.2 2.08 38%
caviar 230.2 2.64 33%

Plant based foods

food name nutrient density energy density insulin load
peanut butter -26.2 5.90 18%
hazelnuts -1721.5 6.29 10%
sesame butter -568.6 5.86 21%
corn bran -64.5 2.24 12%
olives -1.9 1.45 3%
pumpkin seeds -2940.8 5.59 19%
butternuts -4661.4 6.12 17%
lupin seeds 278.8 3.71 51%

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) 65 190
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 May 19 2019 while her least nutrient-dense day is March 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