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
3.7
Zinc : Copper
11.4
Potassium : Sodium
1.2
Calcium : Magnesium
3.4
Iron : Copper
12.7
Calcium : Phosphorus
1.0

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 63%
Manganese 95%
Sodium 97%
Vitamin E 120%
Omega-3 123%
Magnesium 124%
Potassium 128%
Phosphorus 133%
Thiamin (B1) 140%
Calcium 154%
Iron 164%
Panto Acid (B5) 182%
Niacin (B3) 187%

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 liver 619.9 1.68 48%
lamb kidney 411.1 1.12 52%
pork chops 559.4 1.74 54%
beef liver 445.0 1.75 60%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1286.9 1.43 47%
salmon 782.0 1.56 52%
halibut 478.9 1.11 66%
mollusks conch 477.7 1.30 54%
mussel 237.2 0.86 63%
crab 193.1 0.83 71%
trout 368.3 1.68 45%
lobster 163.4 0.89 71%
rockfish 203.9 1.09 66%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1161.5 2.46 65%
wheat bran 917.7 2.16 38%
spinach 359.3 0.23 49%
winter squash 371.7 0.40 69%
butternut squash 335.4 0.45 75%
pumpkin 247.6 0.20 76%
turnip greens 272.5 0.29 44%
portabella mushrooms 268.5 0.29 55%
snap beans 206.8 0.15 58%
shiitake mushroom 256.1 0.39 58%
artichokes 271.7 0.47 49%
asparagus 173.8 0.22 50%
amaranth leaves 166.4 0.21 86%
banana pepper 175.5 0.27 36%
red peppers 173.8 0.31 40%
kale 162.3 0.28 60%
escarole 135.6 0.19 24%
collards 167.9 0.33 37%
celery 122.9 0.18 50%
chinese cabbage 110.1 0.12 54%
summer squash 127.0 0.19 45%
zucchini 119.8 0.17 40%
brussel sprouts 174.0 0.42 50%
jalapeno peppers 135.3 0.27 37%
coconut water 118.1 0.19 66%
cauliflower 124.8 0.25 50%
broccoli 149.3 0.35 50%
okra 111.3 0.22 50%
pickles 81.1 0.12 40%
cucumber 81.1 0.12 40%
mung beans 97.6 0.19 74%
parsley 135.4 0.36 48%
mustard greens 109.1 0.27 36%
turnips 89.1 0.21 51%
celeriac 139.7 0.42 72%
chayote 91.4 0.24 41%
onions 108.3 0.32 65%
almond butter 1504.1 6.14 16%
soybeans (sprouted) 224.1 0.81 49%
carrots 122.2 0.41 64%
peas 125.4 0.42 65%
rhubarb 73.7 0.21 55%
watercress 47.2 0.11 65%
sauerkraut 63.1 0.19 39%
white mushroom 67.7 0.22 65%
eggplant 71.0 0.25 35%
blackberries 110.1 0.43 27%
beet greens 60.8 0.22 35%
radishes 43.7 0.16 43%
chard 52.1 0.19 51%
cabbage 60.6 0.23 55%
sweet potato 217.5 0.90 81%
chicory greens 52.4 0.23 23%
lettuce 34.9 0.15 50%
red cabbage 67.2 0.29 55%
radicchio 47.1 0.23 68%
endive 30.6 0.17 7%
mulberries 89.1 0.43 74%
cantaloupe 67.0 0.34 70%
alfalfa 36.7 0.23 19%
turnips 31.0 0.22 61%
seaweed (laver) 60.1 0.35 80%
strawberries 48.0 0.32 49%
lemongrass 207.8 0.99 93%
jerusalem-artichokes 142.0 0.73 87%
peaches 60.8 0.39 70%
grapefruit 37.2 0.30 83%
kiwifruit 107.5 0.61 55%
arugula 15.4 0.25 45%
nectarines 61.3 0.44 72%
coriander 7.9 0.23 30%
pinto beans 4.5 0.22 83%
grapefruit 28.6 0.33 85%
honeydew melon 32.2 0.36 66%
beets 46.2 0.43 70%
carambola 20.6 0.31 56%
spirulina 7.4 0.26 70%
boysenberries 54.6 0.50 54%
chives 5.0 0.30 48%
watermelon 3.8 0.30 60%
raspberries 58.1 0.52 30%
limes -3.1 0.30 70%
gooseberries 25.1 0.44 52%
sunflower seeds 1228.2 5.46 15%
lima beans 186.3 1.13 70%
seaweed (kelp) 14.4 0.43 77%
seaweed (wakame) 22.4 0.45 79%

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