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
0.8
Zinc : Copper
26.7
Potassium : Sodium
3.9
Calcium : Magnesium
1.2
Iron : Copper
13.1
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 45%
Phosphorus 70%
Calcium 71%
Iron 90%
Potassium 127%
Copper 137%
Histidine 220%
Methionine 232%
Tyrosine 246%
Vitamin D 247%
Magnesium 256%
Folate 257%
Lysine 259%
Cystine 389%
Vitamin B3 (Niacin) 497%
Vitamin E 437%
Selenium 388%
Manganese 392%
Zinc 415%

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 28343.1 1.89 50%
lamb (lean) 3257.5 1.44 43%
pork chops 3114.7 1.74 54%
pork loin 2116.5 1.93 41%
rib eye fillet 2041.8 1.99 45%
sweetbread -547.8 3.18 12%
pork ribs 1330.5 2.16 39%
pork ribs -926.2 3.61 18%
beef rib eye steak 554.6 2.48 33%
roast beef 988.9 2.19 38%
beef brisket, flat half -1.2 2.98 31%
lamb rib -1003.7 3.61 19%
beef shortribs 150.6 2.95 33%
beef rib, small end 115.3 2.78 31%
beef brisket 175.6 2.80 33%
ground turkey 171.2 2.58 30%
t-bone steak -278.6 2.94 26%
beef tenderloin steak 80.6 2.73 31%
beef brisket, flat half 16.2 2.89 32%
beef loin 4.1 2.78 30%
flank, steak 212.3 2.63 33%
veal liver 1843.0 1.92 55%
beef rib, eye 167.9 2.65 32%
ground beef, 80/20 3.0 2.70 31%
beef tenderloin steak 141.8 2.62 32%
chicken 606.1 2.19 36%
lamb leg 102.6 2.58 31%
beef brisket 452.5 2.44 37%
beef loin, top loin 276.4 2.50 34%
sirloin steak 357.1 2.43 36%
ground beef, 75/25 -111.4 2.77 31%
roast pork 889.7 1.99 41%
ground beef 70/30 -201.6 2.77 30%
beef roast 1407.6 1.78 48%
ground beef 70/30 -121.6 2.70 30%
lamb liver 1462.5 1.68 48%
whole egg 662.0 1.43 30%
ground beef -78.7 2.48 30%
pork (lean) 793.0 2.09 44%
ground pork 1467.9 1.85 54%
beef liver 1802.4 1.75 60%
chuck steak 1273.8 1.94 51%
lamb -4067.7 6.39 5%
beef brains 30.4 1.51 22%
lamb shank 1047.8 1.96 48%
rotisserie chicken back 49.7 2.12 32%
lamb brains 151.6 1.54 27%
turkey liver 921.8 1.89 47%
egg yolk -1141.9 2.75 18%
lamb chop 322.1 2.34 42%
beef kidney 1269.9 1.57 52%
top round steak 1116.2 2.09 56%
rotisserie chicken thigh w. skin -229.5 2.26 31%
rotisserie chicken drumstick 288.9 2.06 39%
lamb heart 1009.9 1.61 48%
beef heart 1107.4 1.79 52%
elk 595.6 1.93 44%
bison 1188.4 1.71 53%
chicken breast breaded -163.7 2.63 39%
chicken drumstick 994.6 1.49 47%
pork liver 1476.9 1.65 59%
rotisserie chicken thigh 243.7 1.93 39%
sirloin steak (lean) 1266.9 1.77 57%
chicken liver 901.3 1.72 50%
lamb sweetbread 722.3 1.44 43%
chicken patty, uncooked -800.0 2.92 32%
porterhouse steak (fat trimmed) 1050.5 1.45 50%
duck -1853.3 3.37 18%
pork shoulder 1247.1 1.62 56%
veal loin 729.2 1.75 48%
pork stomach, cooked 19.2 1.57 32%
leg ham 1184.8 1.65 56%
chicken patty, cooked -806.0 2.87 34%
chicken breast 1427.7 1.48 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 4298.9 1.43 47%
mackerel 102.9 3.05 14%
salmon 2763.7 1.56 52%
caviar 312.6 2.64 33%
sardine 882.4 2.08 38%
tuna 1222.1 1.84 52%
halibut 2393.1 1.11 66%
trout 922.5 1.68 45%
herring 118.5 2.17 36%
anchovy 345.6 2.10 44%
welk 1737.5 2.75 82%

Plant based foods

food name nutrient density energy density insulin load
hazelnuts -866.2 6.29 10%
sesame butter -169.2 5.86 21%
sunflower seeds -300.7 5.46 15%
brazil nuts -1508.2 6.59 9%
pumpkin seeds -857.8 5.59 19%
olives -6.7 1.45 3%
sesame seeds -3152.7 6.31 10%
butternuts -3129.8 6.12 17%
flax seed -2990.2 5.34 12%
almonds -3311.7 6.07 15%
endive 16.7 0.17 7%
walnuts -3819.9 6.19 13%
coconut meat -2287.5 3.54 10%

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) 65 195
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 March 08 2020 while her least nutrient-dense day is March 03 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