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
3.6
Zinc : Copper
9.5
Potassium : Sodium
1.8
Calcium : Magnesium
2.9
Iron : Copper
12.5
Calcium : Phosphorus
0.9

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 57%
Sodium 102%
Manganese 110%
Omega-3 121%
Phosphorus 141%
Magnesium 143%
Calcium 153%
Thiamin (B1) 171%
Panto Acid (B5) 182%
Vitamin E 184%
Potassium 194%
Iron 197%
Leucine 197%

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
pork chops 801.8 1.74 54%
lamb liver 591.0 1.68 48%
lamb kidney 415.6 1.12 52%
egg white 134.6 0.52 74%
beef liver 400.4 1.75 60%
kefir (low fat) 2.6 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1843.9 1.43 47%
salmon 899.3 1.56 52%
halibut 620.3 1.11 66%
rockfish 491.2 1.09 66%
mollusks conch 521.8 1.30 54%
lobster 379.6 0.89 71%
crab 357.1 0.83 71%
mussel 321.1 0.86 63%
flounder 261.7 0.86 57%
crayfish 217.3 0.82 67%
trout 444.9 1.68 45%
clam 300.0 1.42 73%
pollock 210.0 1.11 69%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1223.9 2.46 65%
spinach 389.1 0.23 49%
turnip greens 317.3 0.29 44%
winter squash 277.8 0.40 69%
pumpkin 197.4 0.20 76%
artichokes 268.7 0.47 49%
snap beans 173.7 0.15 58%
butternut squash 255.2 0.45 75%
amaranth leaves 171.2 0.21 86%
portabella mushrooms 181.0 0.29 55%
asparagus 158.8 0.22 50%
banana pepper 157.4 0.27 36%
escarole 130.3 0.19 24%
chinese cabbage 107.1 0.12 54%
kale 150.5 0.28 60%
wheat bran 693.7 2.16 38%
shiitake mushroom 172.1 0.39 58%
zucchini 105.9 0.17 40%
summer squash 106.6 0.19 45%
celery 99.5 0.18 50%
coconut water 104.3 0.19 66%
collards 140.2 0.33 37%
cauliflower 111.9 0.25 50%
broccoli 139.1 0.35 50%
cucumber 69.1 0.12 40%
pickles 69.1 0.12 40%
okra 96.0 0.22 50%
mung beans 85.3 0.19 74%
mustard greens 105.9 0.27 36%
jalapeno peppers 105.8 0.27 37%
red peppers 120.9 0.31 40%
brussel sprouts 149.9 0.42 50%
watercress 55.7 0.11 65%
celeriac 145.4 0.42 72%
parsley 123.1 0.36 48%
soybeans (sprouted) 255.9 0.81 49%
rhubarb 77.2 0.21 55%
turnips 61.7 0.21 51%
peas 122.1 0.42 65%
onions 90.3 0.32 65%
chard 52.4 0.19 51%
chayote 65.0 0.24 41%
blackberries 116.8 0.43 27%
beet greens 58.0 0.22 35%
sauerkraut 46.5 0.19 39%
lettuce 32.8 0.15 50%
radishes 30.3 0.16 43%
chicory greens 48.3 0.23 23%
eggplant 53.4 0.25 35%
cabbage 47.3 0.23 55%
white mushroom 47.1 0.22 65%
alfalfa 45.5 0.23 19%
endive 29.7 0.17 7%
radicchio 41.6 0.23 68%
mulberries 97.8 0.43 74%
seaweed (laver) 72.7 0.35 80%
red cabbage 49.2 0.29 55%
carrots 77.9 0.41 64%
arugula 15.9 0.25 45%
coriander 7.4 0.23 30%
pinto beans 4.3 0.22 83%
jerusalem-artichokes 148.8 0.73 87%
turnips 2.5 0.22 61%
lemongrass 224.0 0.99 93%
spirulina 8.2 0.26 70%
limes 5.6 0.30 70%
chives 4.9 0.30 48%
boysenberries 61.5 0.50 54%
gooseberries 44.1 0.44 52%
raspberries 69.5 0.52 30%
cantaloupe 9.0 0.34 70%
strawberries 3.4 0.32 49%
carambola -2.8 0.31 56%
beets 22.4 0.43 70%
seaweed (kelp) 11.0 0.43 77%
seaweed (wakame) 19.6 0.45 79%
grapefruit -29.4 0.30 83%
peaches -14.0 0.39 70%
watermelon -40.5 0.30 60%
apricots 1.9 0.48 71%
honeydew melon -37.2 0.36 66%

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) 80 170
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 August 07 2019 while her least nutrient-dense day is August 09 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