Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Noora get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of athletic performance 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 Noora’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Noora 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
1.4
Zinc : Copper
4.6
Potassium : Sodium
1.5
Calcium : Magnesium
1.4
Iron : Copper
5.7
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Noora’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: high estrogen, fatigue, hypothyroidism, insomnia.

nutrient % DRI prioritize
Sodium 210%
Calcium 238%
Phosphorus 248%
Magnesium 459%

optimal foods for you

The foods listed below will provide Noora with the nutrients that she is currently not getting in large amounts while also aligning with her goal of athletic performance . 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 -416.3 6.39 5%
ground beef, 80/20 -0.8 2.70 31%
chicken breast breaded -22.4 2.63 39%
lamb rib -195.7 3.61 19%
pork ribs -210.4 3.61 18%
chicken patty, uncooked -101.5 2.92 32%
chicken patty, cooked -101.4 2.87 34%
sweetbread -190.2 3.18 12%
beef shortribs -152.8 2.95 33%
beef brisket, flat half -161.9 2.98 31%
ground beef, 75/25 -131.0 2.77 31%
beef brisket, flat half -153.4 2.89 32%
ground turkey -101.8 2.58 30%
t-bone steak -160.5 2.94 26%
beef rib, small end -135.1 2.78 31%
lamb chop -66.6 2.34 42%
ground beef 70/30 -137.4 2.77 30%
ground beef 70/30 -128.1 2.70 30%
beef brisket -146.7 2.80 33%
beef loin -141.0 2.78 30%
beef tenderloin steak -137.8 2.73 31%
beef rib, eye -129.2 2.65 32%
beef tenderloin steak -123.4 2.62 32%
flank, steak -130.7 2.63 33%
lamb leg -122.9 2.58 31%
beef loin, top loin -115.0 2.50 34%
ground beef -116.5 2.48 30%
beef rib eye steak -118.0 2.48 33%
sirloin steak -113.1 2.43 36%
beef brisket -119.2 2.44 37%
turkey heart -12.1 1.74 47%
pork (lean) -73.2 2.09 44%
turkey liver -41.7 1.89 47%
rotisserie chicken drumstick -72.8 2.06 39%
roast beef -98.7 2.19 38%
top round steak -88.1 2.09 56%
chicken liver -29.3 1.72 50%
rotisserie chicken thigh w. skin -121.2 2.26 31%
roast pork -86.2 1.99 41%
veal -11.0 1.51 65%
lamb shank -85.8 1.96 48%
chuck steak -83.0 1.94 51%
ground pork -68.5 1.85 54%
sirloin steak (lean) -54.8 1.77 57%
veal liver -82.0 1.92 55%
duck -324.5 3.37 18%
veal loin -56.3 1.75 48%
beef roast -62.9 1.78 48%
elk -86.4 1.93 44%

Seafood based foods

food name nutrient density energy density insulin load
welk 218.1 2.75 82%
caviar 176.3 2.64 33%
mollusks conch 329.5 1.30 54%
cod 48.1 2.90 71%
mackerel -11.4 3.05 14%
sardine 100.3 2.08 38%
anchovy 22.4 2.10 44%
herring -3.6 2.17 36%
octopus 56.3 1.64 71%
tuna 13.6 1.84 52%
abalone 4.1 1.89 57%
pollock 86.1 1.11 69%
lobster 114.4 0.89 71%
trout -33.0 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
pumpkin seeds 1366.7 5.59 19%
flax seed 1123.3 5.34 12%
almond butter 984.1 6.14 16%
brazil nuts 702.5 6.59 9%
sesame seeds 618.3 6.31 10%
almonds 561.9 6.07 15%
pili nuts 326.5 7.19 7%
cashews 331.4 5.80 26%
pine nuts 136.1 6.73 11%
butternuts 164.1 6.12 17%
sesame butter 154.0 5.86 21%
walnuts 43.4 6.19 13%
hazelnuts -11.7 6.29 10%
peanuts -23.5 5.99 18%
pecans -263.1 6.91 6%
macadamia nuts -314.3 7.18 6%
sunflower seeds -118.7 5.46 15%
pistachio nuts -180.3 5.69 22%
shallots 2.4 3.48 80%
coconut -187.4 4.43 34%
candied fruit -1.0 3.22 98%
dried apples -139.7 3.46 86%
coconut meat -167.7 3.54 10%
edamame 146.4 1.21 41%
dried currants -136.7 2.83 88%
yeast extract spread 19.3 1.85 59%
lima beans 106.0 1.13 70%
raisins -226.7 2.99 67%
soybeans (sprouted) 133.4 0.81 49%
raisins -242.2 2.96 89%
garlic 0.9 1.49 89%
lemongrass 79.9 0.99 93%
artichokes 162.8 0.47 49%
olives -1.9 1.45 3%
turnip greens 186.1 0.29 44%
collards 175.6 0.33 37%

macronutrients

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

macro targets

While Noora’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) 125 170
fat (g) 20 90
carbs (g) 0 105
energy (calories) 1750

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 Noora’s food log based on the harder to find 50% of the essential nutrients. Noora’s most nutrient dense day is January 14 2020 while her least nutrient-dense day is January 18 2020.

best and worst days

Noora’s food diary for the best and worst days are shown below for comparison. Noora 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)
Boreal Berry Farm, Organic Aronia Berries 21
Rhubarb, Fresh 5
BodyMe, Organic Super Greens Powder 8
Bee Pollen 31
Psyllium Seeds 5
Spinach, Raw 9
Hemp Oil 59
Sesame Seeds, Unhulled, Dried 155
Perunarieska oma, hirssi, riisi, pinaatti 353
Zucchini, Cooked from Fresh 51
Herring, Atlantic, Cooked 140
Rosemary, Dried 4
Thyme, Dried 2
Kimchi 6
Beets, Cooked from Fresh 13
Lunch Soup, dill, oregano, basil, paprika, caraway 87
Mussel, Raw 108
Broccoli, Frozen, Spears, Unprepared 38
Kale, Frozen, Unprepared 30
Cucumber, Raw, With Peel 51
Clementine, Fresh 83
Chocolate nibs and coconut 111
Blood flaxseed bread 180
Maksapasteija gelatiinilla 106
Red Bell Peppers, Raw 46
Tattaririeska, pinaatti, kookoskerma 188
Kiwi Fruit, Green 51
XLNT, EAA, Tutti Frutti 41
Great Lakes Gelatin, Collagen Hydrolysate 22
Strawberries, Frozen, Unsweetened 36
Lettuce, Romaine or Cos 18
Potatoes, Flesh and Skin, Raw 236
Fennel bulb, Raw 39
Pollock, Pollack, Alaska or Walleye, Cooked from Frozen 76
Marinara 65

Worst Day

food name energy (kcal)
Boreal Berry Farm, Organic Aronia Berries 21
Rhubarb, Fresh 5
BodyMe, Organic Super Greens Powder 8
Bee Pollen 31
Psyllium Seeds 5
Spinach, Raw 9
Hemp Oil 59
Sesame Seeds, Unhulled, Dried 155
Kimchi 9
Beets, Cooked from Fresh 13
Greens frittata 269
Lettuce, Iceberg 18
Broccoli, Cooked from Frozen 76
Cauliflower, Cooked from Frozen 40
Cucumber, Raw, With Peel 21
Clementine, Fresh 79
Chocolate nibs and coconut 111
Almond Crusted Chicken Strips with Beet Ketchup 355
Blood flaxseed bread 180
Maksapasteija gelatiinilla 106
Red Bell Peppers, Raw 50
Kiwi Fruit, Green 87
Strawberries, Frozen, Unsweetened 36
Lettuce, Romaine or Cos 18
Aleksi tattarivuokaleipä 135
Madekeitto kookos 443

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