Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rhonda get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.

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 Rhonda’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Rhonda 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
2.2
Zinc : Copper
9.1
Potassium : Sodium
1.9
Calcium : Magnesium
1.5
Iron : Copper
2.9
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Rhonda’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 60%
Iron 83%
Vitamin E 86%
Vitamin D 87%
Manganese 92%
Calcium 98%
Potassium 122%
Phosphorus 138%
Panto Acid (B5) 159%
Folate 163%
Magnesium 171%

optimal foods for you

The foods listed below will provide Rhonda with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
chicken liver 5.7 1.72 50%
pork liver 4.2 1.65 59%
lamb kidney 3.8 1.12 52%
beef liver 4.1 1.75 60%
veal liver 3.5 1.92 55%
beef kidney 3.0 1.57 52%
turkey liver 3.1 1.89 47%
beef tripe 2.4 1.03 55%
kefir (low fat) 2.0 0.41 64%
lamb liver 2.5 1.68 48%
lamb lungs 1.7 0.95 58%

Seafood based foods

food name nutrient density energy density insulin load
mussel 4.1 0.86 63%
fish roe 4.1 1.43 47%
trout 3.3 1.68 45%
crab 2.4 0.83 71%
oysters 2.5 1.02 59%
mollusks conch 2.6 1.30 54%
crayfish 1.9 0.82 67%
caviar 2.8 2.64 33%
halibut 2.0 1.11 66%
octopus 2.2 1.64 71%
salmon 2.1 1.56 52%
sturgeon 1.9 1.35 49%
lobster 1.7 0.89 71%

Plant based foods

food name nutrient density energy density insulin load
coriander 10.6 0.23 30%
spinach 10.2 0.23 49%
seaweed (laver) 10.0 0.35 80%
endive 9.8 0.17 7%
chicory greens 9.7 0.23 23%
arugula 8.9 0.25 45%
escarole 8.8 0.19 24%
asparagus 8.2 0.22 50%
beet greens 8.1 0.22 35%
parsley 8.1 0.36 48%
chard 7.9 0.19 51%
lettuce 7.8 0.15 50%
broccoli 7.9 0.35 50%
amaranth leaves 7.7 0.21 86%
radicchio 7.7 0.23 68%
watercress 7.5 0.11 65%
seaweed (wakame) 7.5 0.45 79%
chives 7.1 0.30 48%
chinese cabbage 6.8 0.12 54%
celery 6.8 0.18 50%
turnip greens 6.8 0.29 44%
jalapeno peppers 6.6 0.27 37%
mustard greens 6.6 0.27 36%
seaweed (kelp) 6.6 0.43 77%
cauliflower 5.9 0.25 50%
pumpkin 5.6 0.20 76%
red peppers 5.3 0.31 40%
onions 5.2 0.32 65%
sauerkraut 5.1 0.19 39%
snap beans 5.0 0.15 58%
banana pepper 5.1 0.27 36%
spirulina 5.1 0.26 70%
zucchini 5.0 0.17 40%
peas 5.0 0.42 65%
white mushroom 4.8 0.22 65%
lemongrass 5.2 0.99 93%
yeast extract spread 5.7 1.85 59%
okra 4.6 0.22 50%
portabella mushrooms 4.6 0.29 55%
alfalfa 4.5 0.23 19%
pickles 4.4 0.12 40%
cucumber 4.4 0.12 40%
kale 4.4 0.28 60%
butternut squash 4.5 0.45 75%
wheat bran 5.3 2.16 38%
mung beans 4.2 0.19 74%
brussel sprouts 4.3 0.42 50%
shiitake mushroom 4.2 0.39 58%
radishes 4.0 0.16 43%
winter squash 4.1 0.40 69%
summer squash 4.0 0.19 45%
eggplant 4.0 0.25 35%
collards 3.8 0.33 37%
chayote 3.7 0.24 41%
artichokes 3.6 0.47 49%
pinto beans 3.3 0.22 83%
beets 3.4 0.43 70%
cabbage 3.2 0.23 55%
turnips 3.2 0.21 51%
blackberries 3.2 0.43 27%
red cabbage 2.9 0.29 55%
rhubarb 2.6 0.21 55%
mulberries 2.6 0.43 74%
boysenberries 2.6 0.50 54%
carrots 2.5 0.41 64%
edamame 2.7 1.21 41%
leeks 2.3 0.61 83%
celeriac 2.1 0.42 72%
soybeans (sprouted) 2.1 0.81 49%
raspberries 1.9 0.52 30%
jerusalem-artichokes 2.0 0.73 87%
strawberries 1.7 0.32 49%
lentils 2.0 1.16 64%
coconut water 1.4 0.19 66%
kiwifruit 1.5 0.61 55%
apricots 1.4 0.48 71%

macronutrients

The macronutrient split of Rhonda’s diet is shown in the chart below.

macro targets

While Rhonda’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) 80 165
fat (g) 20 90
carbs (g) 0 85
energy (calories) 1250

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 Rhonda’s food log based on the harder to find 50% of the essential nutrients. Rhonda’s most nutrient dense day is February 28 2019 while her least nutrient-dense day is March 17 2019.

best and worst days

Rhonda’s food diary for the best and worst days are shown below for comparison. Rhonda 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