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
1.1
Zinc : Copper
29.6
Potassium : Sodium
2.1
Calcium : Magnesium
0.8
Iron : Copper
13.6
Calcium : Phosphorus
2.1

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 94%
Methionine 107%
Sodium 107%
Cystine 113%
Tyrosine 153%
Isoleucine 156%
Tryptophan 159%
Valine 167%
Histidine 177%
Leucine 182%
Lysine 191%
Threonine 196%
Iron 197%
Copper 327%

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
lamb liver 21.5 1.68 48%
beef liver 22.5 1.75 60%
veal liver 21.5 1.92 55%
lamb kidney 21.3 1.12 52%
rib eye fillet 19.3 1.99 45%
beef roast 19.9 1.78 48%
lamb heart 20.1 1.61 48%
pork chops 20.4 1.74 54%
ground pork 20.2 1.85 54%
chicken liver 19.8 1.72 50%
lamb shank 19.3 1.96 48%
porterhouse steak (fat trimmed) 20.1 1.45 50%
chuck steak 19.6 1.94 51%
leg ham 20.5 1.65 56%
roast beef 17.6 2.19 38%
pork shoulder 20.3 1.62 56%
lamb sweetbread 19.1 1.44 43%
chicken drumstick 19.3 1.49 47%
bison 19.4 1.71 53%
chicken breast 20.4 1.48 60%
pork liver 20.0 1.65 59%
veal 20.6 1.51 65%
top round steak 18.7 2.09 56%
beef kidney 18.9 1.57 52%
sirloin steak (lean) 19.1 1.77 57%
beef heart 18.4 1.79 52%
pork (lean) 17.1 2.09 44%
veal loin 17.8 1.75 48%
roast pork 16.3 1.99 41%
ground beef (lean) 18.7 1.44 60%
pork ribs 15.6 2.16 39%
pork loin 15.7 1.93 41%
beef tripe 18.4 1.03 55%
cheddar 16.7 1.73 48%
lamb lungs 18.8 0.95 58%
lean pastrami 20.0 0.95 73%
lamb (lean) 16.1 1.44 43%
cream cheese (low fat) 19.7 1.05 76%
egg white 19.4 0.52 74%
lamb chop 13.2 2.34 42%
turkey liver 14.2 1.89 47%
elk 13.8 1.93 44%
turkey heart 13.8 1.74 47%
beef rib eye steak 11.2 2.48 33%
beef brisket 11.5 2.44 37%
cottage cheese (low fat) 16.1 0.81 63%
turkey 13.3 1.89 50%
roast ham 12.1 1.78 41%
gruyere cheese 6.8 4.13 22%
chicken 10.8 2.19 36%
swiss cheese 6.8 3.93 22%
rotisserie chicken drumstick 11.0 2.06 39%
flank, steak 9.3 2.63 33%
sirloin steak 9.8 2.43 36%
bratwurst 6.6 3.33 16%
beef shortribs 8.7 2.95 33%
cottage cheese 13.3 0.97 52%
lamb leg 8.9 2.58 31%
edam cheese 6.6 3.57 23%
gouda cheese 6.7 3.56 24%
ground turkey 8.7 2.58 30%
turkey gizzard 12.7 1.55 57%
turkey 14.0 1.12 63%

Seafood based foods

food name nutrient density energy density insulin load
cod 21.6 2.90 71%
fish roe 20.5 1.43 47%
salmon 20.5 1.56 52%
tuna 20.1 1.84 52%
crayfish 22.8 0.82 67%
flounder 21.6 0.86 57%
crab 23.1 0.83 71%
lobster 22.9 0.89 71%
sturgeon 19.2 1.35 49%
perch 21.1 0.96 62%
trout 18.2 1.68 45%
halibut 21.1 1.11 66%
whiting 21.0 1.16 66%
shrimp 21.2 1.19 69%
rockfish 20.8 1.09 66%
pollock 21.0 1.11 69%
octopus 20.3 1.64 71%
haddock 20.8 1.16 71%
white fish 20.6 1.08 70%
anchovy 16.3 2.10 44%
clam 20.2 1.42 73%
orange roughy 19.9 1.05 70%
welk 18.2 2.75 82%
sardine 13.5 2.08 38%
herring 11.9 2.17 36%
scallop 16.8 1.11 77%
caviar 9.3 2.64 33%
mussel 14.6 0.86 63%

Plant based foods

food name nutrient density energy density insulin load
spirulina 21.3 0.26 70%
watercress 18.6 0.11 65%
spinach 15.8 0.23 49%
seaweed (laver) 18.8 0.35 80%
turnip greens 14.5 0.29 44%

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) 85 190
fat (g) 20 125
carbs (g) 0 90
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 March 16 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes