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).

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
4.1
Zinc : Copper
4.0
Potassium : Sodium
1.7
Calcium : Magnesium
3.0
Iron : Copper
2.8
Calcium : Phosphorus
0.8

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
Vitamin D 49%
Manganese 77%
Iron 85%
Sodium 89%
Magnesium 121%
Vitamin E 123%
Calcium 136%
Omega-3 138%
Phosphorus 149%
Potassium 160%
Panto Acid (B5) 205%
Folate 234%
Leucine 251%

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
lamb kidney 638.9 1.12 52%
lamb liver 695.0 1.68 48%
pork liver 677.1 1.65 59%
beef liver 683.8 1.75 60%
veal liver 653.3 1.92 55%
beef kidney 500.7 1.57 52%
beef tripe 277.5 1.03 55%
chicken liver 485.0 1.72 50%
egg white 68.4 0.52 74%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2411.3 1.43 47%
salmon 1212.5 1.56 52%
mussel 713.8 0.86 63%
halibut 728.1 1.11 66%
rockfish 712.3 1.09 66%
mollusks conch 781.8 1.30 54%
crab 509.6 0.83 71%
lobster 515.4 0.89 71%
flounder 428.2 0.86 57%
octopus 592.0 1.64 71%
trout 598.8 1.68 45%
crayfish 300.5 0.82 67%
clam 480.7 1.42 73%
pollock 308.1 1.11 69%
whiting 290.8 1.16 66%

Plant based foods

food name nutrient density energy density insulin load
edamame 859.3 1.21 41%
spinach 499.3 0.23 49%
turnip greens 448.6 0.29 44%
snap beans 334.1 0.15 58%
amaranth leaves 305.8 0.21 86%
artichokes 374.1 0.47 49%
pumpkin 214.4 0.20 76%
chinese cabbage 175.1 0.12 54%
winter squash 253.8 0.40 69%
zucchini 168.5 0.17 40%
escarole 167.1 0.19 24%
asparagus 178.0 0.22 50%
celery 147.3 0.18 50%
wheat bran 804.5 2.16 38%
lemongrass 411.7 0.99 93%
brussel sprouts 223.4 0.42 50%
summer squash 146.7 0.19 45%
butternut squash 234.7 0.45 75%
jalapeno peppers 169.7 0.27 37%
cauliflower 163.8 0.25 50%
parsley 196.5 0.36 48%
onions 181.6 0.32 65%
collards 185.5 0.33 37%
kale 164.1 0.28 60%
banana pepper 156.3 0.27 36%
broccoli 185.6 0.35 50%
portabella mushrooms 164.7 0.29 55%
mung beans 121.3 0.19 74%
red peppers 154.0 0.31 40%
sauerkraut 112.6 0.19 39%
mustard greens 122.0 0.27 36%
coconut water 84.6 0.19 66%
turnips 90.0 0.21 51%
peas 158.0 0.42 65%
mulberries 157.1 0.43 74%
pickles 57.2 0.12 40%
cucumber 57.2 0.12 40%
okra 90.9 0.22 50%
watercress 48.5 0.11 65%
shiitake mushroom 140.9 0.39 58%
radishes 57.0 0.16 43%
chard 66.2 0.19 51%
seaweed (laver) 119.0 0.35 80%
rhubarb 70.3 0.21 55%
blackberries 136.8 0.43 27%
lettuce 44.3 0.15 50%
soybeans (sprouted) 258.7 0.81 49%
radicchio 64.6 0.23 68%
beet greens 63.7 0.22 35%
chayote 67.9 0.24 41%
celeriac 126.2 0.42 72%
chicory greens 61.0 0.23 23%
alfalfa 57.9 0.23 19%
endive 35.6 0.17 7%
eggplant 54.1 0.25 35%
cabbage 47.0 0.23 55%
lentils 355.6 1.16 64%
white mushroom 43.1 0.22 65%
boysenberries 120.4 0.50 54%
red cabbage 52.5 0.29 55%
beets 93.1 0.43 70%
arugula 25.0 0.25 45%
jerusalem-artichokes 177.6 0.73 87%
coriander 10.0 0.23 30%
pinto beans 5.3 0.22 83%
cowpeas 311.2 1.16 69%
spirulina 8.3 0.26 70%
carrots 51.3 0.41 64%
turnips -7.7 0.22 61%
strawberries 21.6 0.32 49%
chives 7.6 0.30 48%
limes 5.9 0.30 70%
raspberries 72.6 0.52 30%
seaweed (wakame) 47.9 0.45 79%
seaweed (kelp) 29.1 0.43 77%

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) 80 190
fat (g) 20 65
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 June 22 2019 while her least nutrient-dense day is June 23 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

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