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
1.9
Zinc : Copper
16.5
Potassium : Sodium
3.7
Calcium : Magnesium
1.7
Iron : Copper
13.3
Calcium : Phosphorus
1.3

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 46%
Phosphorus 108%
Calcium 162%
Iron 180%
Potassium 183%
Magnesium 261%
Folate 306%
Vitamin D 312%
Manganese 330%
Copper 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
sweetbread 377.6 3.18 12%
veal liver 478.7 1.92 55%
lamb -493.0 6.39 5%
beef liver 427.6 1.75 60%
turkey liver 259.3 1.89 47%
ground beef, 80/20 -1.3 2.70 31%
lamb liver 227.4 1.68 48%
chicken liver 159.8 1.72 50%
chicken breast breaded -36.4 2.63 39%
pork ribs -327.7 3.61 18%
chicken patty, uncooked -158.5 2.92 32%
lamb brains -53.4 1.54 27%
lamb rib -347.8 3.61 19%
beef brains -105.7 1.51 22%
egg yolk -294.5 2.75 18%
chicken patty, cooked -185.2 2.87 34%
ground turkey -204.4 2.58 30%
lamb chop -84.6 2.34 42%
pork stomach, cooked -90.7 1.57 32%
t-bone steak -293.2 2.94 26%
beef brisket, flat half -261.9 2.98 31%
lamb leg -213.8 2.58 31%
beef tenderloin steak -233.3 2.73 31%
pork liver 126.5 1.65 59%
beef rib, small end -236.5 2.78 31%
flank, steak -210.3 2.63 33%
lamb heart 27.5 1.61 48%
beef rib, eye -221.0 2.65 32%
turkey heart 4.6 1.74 47%
beef brisket, flat half -251.3 2.89 32%
whole egg -108.9 1.43 30%
beef tenderloin steak -218.7 2.62 32%
beef loin -255.9 2.78 30%
beef rib eye steak -203.0 2.48 33%
ground beef, 75/25 -255.2 2.77 31%
ground beef 70/30 -265.2 2.77 30%
ground beef 70/30 -251.9 2.70 30%
ground beef -229.3 2.48 30%
beef loin, top loin -205.4 2.50 34%
beef heart 23.9 1.79 52%
beef shortribs -270.0 2.95 33%
beef brisket -261.0 2.80 33%
beef brisket -192.1 2.44 37%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 634.4 1.43 47%
mackerel 71.3 3.05 14%
mollusks conch 557.9 1.30 54%
caviar 138.7 2.64 33%
salmon 345.4 1.56 52%
welk 473.4 2.75 82%
trout 147.5 1.68 45%
herring -13.9 2.17 36%
sardine -4.3 2.08 38%
anchovy 4.0 2.10 44%
lobster 277.2 0.89 71%
sturgeon 38.9 1.35 49%
crab 281.9 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
pumpkin seeds 1536.6 5.59 19%
flax seed 1112.0 5.34 12%
sesame seeds 739.4 6.31 10%
brazil nuts 674.8 6.59 9%
pine nuts 336.9 6.73 11%
cashews 560.4 5.80 26%
almond butter 430.7 6.14 16%
pili nuts 217.6 7.19 7%
sunflower seeds 386.6 5.46 15%
almonds 238.8 6.07 15%
hazelnuts 78.8 6.29 10%
sesame butter 208.9 5.86 21%
walnuts 94.1 6.19 13%
butternuts 87.5 6.12 17%
pecans -311.8 6.91 6%
edamame 583.6 1.21 41%
peanuts -156.2 5.99 18%
pistachio nuts -192.5 5.69 22%
macadamia nuts -581.2 7.18 6%
olives -3.8 1.45 3%
coconut meat -212.0 3.54 10%
avocado -32.9 1.60 8%
endive 18.0 0.17 7%
artichokes 300.0 0.47 49%
soybeans (sprouted) 255.2 0.81 49%
blackberries 91.1 0.43 27%
alfalfa 41.5 0.23 19%
coconut -300.5 4.43 34%
escarole 81.9 0.19 24%
spinach 273.2 0.23 49%
chicory greens 36.8 0.23 23%
turnip greens 199.1 0.29 44%
raspberries 46.0 0.52 30%
coconut milk -339.0 2.30 9%
collards 90.3 0.33 37%
banana pepper 72.4 0.27 36%
jalapeno peppers 68.4 0.27 37%
brussel sprouts 155.7 0.42 50%
coriander 5.5 0.23 30%
snap beans 251.2 0.15 58%
eggplant 37.5 0.25 35%
mustard greens 48.6 0.27 36%
sauerkraut 72.1 0.19 39%

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 January 07 2020 while her least nutrient-dense day is January 21 2020.

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