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
2.2
Zinc : Copper
5.4
Potassium : Sodium
1.4
Calcium : Magnesium
1.7
Iron : Copper
9.8
Calcium : Phosphorus
0.7

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.

nutrient % DRI prioritize
Calcium 143%
Potassium 264%
Folate 267%
Sodium 270%
Phosphorus 277%
Vitamin B5 (Pantothenic acid) 491%
Vitamin B3 (Niacin) 396%
Vitamin E 319%
Selenium 453%
Zinc 391%
Magnesium 357%

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 -1507.6 6.39 5%
veal liver 817.4 1.92 55%
beef liver 789.1 1.75 60%
pork liver 689.1 1.65 59%
ground beef, 80/20 -1.0 2.70 31%
egg yolk -43.5 2.75 18%
turkey liver 513.1 1.89 47%
lamb rib -620.1 3.61 19%
pork ribs -645.8 3.61 18%
pork chops 538.3 1.74 54%
chicken liver 522.3 1.72 50%
chicken breast breaded -74.4 2.63 39%
beef rib eye steak -31.7 2.48 33%
chicken patty, uncooked -318.6 2.92 32%
beef brisket, flat half -385.4 2.98 31%
chicken patty, cooked -318.1 2.87 34%
beef rib, small end -252.2 2.78 31%
rib eye fillet 248.0 1.99 45%
lamb liver 450.8 1.68 48%
beef brisket, flat half -339.0 2.89 32%
beef shortribs -377.3 2.95 33%
beef brisket -293.4 2.80 33%
ground turkey -153.4 2.58 30%
beef loin -286.0 2.78 30%
ground beef, 75/25 -286.5 2.77 31%
beef tenderloin steak -267.2 2.73 31%
t-bone steak -393.0 2.94 26%
beef rib, eye -226.9 2.65 32%
beef tenderloin steak -214.5 2.62 32%
pork ribs 80.4 2.16 39%
flank, steak -231.2 2.63 33%
ground beef 70/30 -286.6 2.70 30%
lamb (lean) 517.8 1.44 43%
ground beef 70/30 -335.8 2.77 30%
beef loin, top loin -175.3 2.50 34%
lamb leg -234.7 2.58 31%
sirloin steak -150.0 2.43 36%
beef brisket -152.3 2.44 37%
lamb chop -99.3 2.34 42%
pork loin 167.0 1.93 41%
ground pork 182.7 1.85 54%
sweetbread -676.0 3.18 12%
beef roast 210.9 1.78 48%
ground beef -236.3 2.48 30%
beef kidney 335.3 1.57 52%
sirloin steak (lean) 209.1 1.77 57%
roast pork 60.7 1.99 41%
chuck steak 84.0 1.94 51%
roast beef -95.0 2.19 38%
bison 185.3 1.71 53%
pork (lean) -69.2 2.09 44%
chicken breast 306.2 1.48 60%
top round steak -113.1 2.09 56%
lamb kidney 506.4 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
welk 440.9 2.75 82%
cod 251.6 2.90 71%
mackerel -0.5 3.05 14%
fish roe 1007.9 1.43 47%
caviar 209.3 2.64 33%
mollusks conch 1004.7 1.30 54%
sardine 249.7 2.08 38%
anchovy 172.2 2.10 44%
octopus 417.1 1.64 71%
tuna 233.9 1.84 52%
herring 17.3 2.17 36%
abalone 168.7 1.89 57%
salmon 379.5 1.56 52%
halibut 521.5 1.11 66%
clam 323.6 1.42 73%
trout 143.4 1.68 45%
lobster 633.1 0.89 71%
crab 662.4 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 1197.5 6.59 9%
sunflower seeds 1814.2 5.46 15%
almond butter 725.7 6.14 16%
almonds 537.1 6.07 15%
hazelnuts -170.5 6.29 10%
pumpkin seeds 252.5 5.59 19%
sesame butter 43.6 5.86 21%
pili nuts -1196.1 7.19 7%
flax seed -248.5 5.34 12%
sesame seeds -925.5 6.31 10%
pine nuts -1324.3 6.73 11%
peanuts -954.1 5.99 18%
butternuts -1352.7 6.12 17%
cashews -1179.1 5.80 26%
walnuts -1639.0 6.19 13%
pecans -2146.0 6.91 6%
shallots -7.4 3.48 80%
pistachio nuts -1571.8 5.69 22%
coconut -774.1 4.43 34%
candied fruit -3.4 3.22 98%
macadamia nuts -2994.4 7.18 6%
dried apples -635.6 3.46 86%
coconut meat -827.2 3.54 10%
yeast extract spread 99.7 1.85 59%

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) 125 175
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 February 23 2020 while her least nutrient-dense day is May 02 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)
Psyllium Seeds 3
Hemp Seeds, Hulled 105
Sesame Seeds, Unhulled, Dried 97
Stinging Nettles, Blanched, Northern Plains Indians 20
Ginger, Ground 17
Bee Pollen 47
Purasana, Super Food Green Mix Raw Powder 16
Boreal Berry Farm, Organic Aronia Berries 22
Currants, Fresh, Black 30
Beef Stew Meat, Shank, Visible Fat Eaten 175
Rutabaga, Cooked 52
Turnip, Cooked 39
Rosemary, Dried 4
Thyme, Dried 3
Kimchi 6
Beets, Cooked from Fresh 13
Lettuce, Iceberg 14
Brussels Sprouts, Cooked from Fresh 138
Chicken Drumstick, Skin Eaten 336
Curry Powder 20
Turmeric, Ground 29
Orange, Fresh 77
Chocolate Fennel 114
Blood flaxseed bread 180
Maksapasteija 540 gelatiinilla 106
Red Bell Peppers, Raw 31
Kiwi Fruit, Green 85
Ceviche, Marinated Fish or Seafood) 90
Tomato Raw, Includes Cherry, Grape, Roma 36
Mango, Fresh 81
Tattarileipä 230 pinaatti, chia, psyllium 60
Lettuce, Romaine or Cos 17
Laskiaispullat, vaahto, tahna ja vadelmat 376

Worst Day

food name energy (kcal)
Licorice nettle tea 4
Lamb, Ground 276
Parsnip, Cooked 110
Fennel Bulb, Cooked from Fresh 37
Kimchi 6
Beets, Cooked from Fresh 13
Rosemary, Dried 11
Thyme, Dried 7
Coconut Flour 12
Flax Seeds, Not Fortified 80
Hemp Seeds, Hulled 88
Spinach, Frozen, Chopped or Leaf, Unprepared 22
Blueberries, Wild, Frozen 20
Lowbush Cranberries, Lingonberries, Alaska Native 22
Psyllium Seeds 17
Broccoli, Cooked from Frozen 16
Brussels Sprouts, Cooked from Frozen 68
Cauliflower, Cooked from Frozen 30
Chicken Drumstick, Skin Eaten 404
Turmeric, Ground 12
Ginger, Ground 7
Carrot top pesto 88
Carrot herb spread 58
Blood graham bread 233
Cucumber, Raw, With Peel 30
Pear, Fresh 100
Vegan Keto Almond Butter Doughnuts 260
Cocoa Powder, Unsweetened 11
Oil, Cocoa Butter 44
Salmon, Atlantic, Farmed, Cooked 206
Boysenberries, Frozen, Unsweetened 50
Rye, Whole Grain, Dry 82
Carrot herb spread 14
Strawberries, Frozen, Unsweetened 35
Turnip, Cooked 22
Rutabaga, Cooked 30
Carrots, Cooked From Fresh 35

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