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).

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
2.8
Zinc : Copper
2.3
Potassium : Sodium
1.7
Calcium : Magnesium
1.3
Iron : Copper
3.9
Calcium : Phosphorus
0.4

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
Vitamin D 67%
Sodium 103%
Calcium 107%
Vitamin E 162%
Iron 170%
Potassium 184%
Folate 214%
Vitamin B-6 335%
Pantothenic acid (B5) 204%
Niacin (B3) 281%
Riboflavin (B2) 479%
Thiamin (B1) 245%
Selenium 382%
Zinc 280%
Magnesium 226%

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 -2280.4 6.39 5%
veal liver 1240.0 1.92 55%
beef liver 1265.9 1.75 60%
pork liver 1285.3 1.65 59%
lamb liver 1094.9 1.68 48%
pork chops 967.1 1.74 54%
pork ribs -797.9 3.61 18%
ground beef, 80/20 -1.3 2.70 31%
turkey liver 735.7 1.89 47%
chicken liver 863.1 1.72 50%
egg yolk -151.2 2.75 18%
lamb rib -996.2 3.61 19%
chicken breast breaded -117.3 2.63 39%
beef kidney 802.9 1.57 52%
pork ribs 190.4 2.16 39%
chicken patty, uncooked -540.6 2.92 32%
t-bone steak -566.0 2.94 26%
beef brisket, flat half -621.4 2.98 31%
beef shortribs -590.2 2.95 33%
chicken patty, cooked -542.1 2.87 34%
beef brisket, flat half -563.8 2.89 32%
beef rib, small end -447.5 2.78 31%
beef rib eye steak -170.3 2.48 33%
pork loin 343.4 1.93 41%
flank, steak -353.0 2.63 33%
beef brisket -525.0 2.80 33%
ground beef, 75/25 -494.8 2.77 31%
beef tenderloin steak -469.6 2.73 31%
pork (lean) 144.5 2.09 44%
beef loin -514.5 2.78 30%
ground turkey -331.1 2.58 30%
beef rib, eye -416.2 2.65 32%
beef tenderloin steak -392.5 2.62 32%
lamb chop -145.5 2.34 42%
ground beef 70/30 -490.0 2.70 30%
lamb kidney 1004.7 1.12 52%
ground beef 70/30 -568.9 2.77 30%
beef loin, top loin -336.1 2.50 34%
rib eye fillet 140.5 1.99 45%
roast pork 130.1 1.99 41%
beef brisket -291.0 2.44 37%
ground pork 256.3 1.85 54%
lamb leg -439.7 2.58 31%
sirloin steak -319.6 2.43 36%
sweetbread -1040.1 3.18 12%
ground beef -421.7 2.48 30%
bison 287.6 1.71 53%
beef heart 210.8 1.79 52%
roast beef -178.3 2.19 38%
chuck steak 32.9 1.94 51%
beef roast 168.0 1.78 48%
sirloin steak (lean) 175.4 1.77 57%
turkey heart 141.6 1.74 47%
pork shoulder 254.6 1.62 56%
top round steak -200.2 2.09 56%
elk -59.8 1.93 44%
leg ham 173.2 1.65 56%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1845.6 1.43 47%
welk 536.8 2.75 82%
cod 251.5 2.90 71%
mackerel 45.6 3.05 14%
caviar 314.8 2.64 33%
salmon 866.2 1.56 52%
sardine 247.7 2.08 38%
octopus 608.7 1.64 71%
anchovy 173.4 2.10 44%
mollusks conch 862.9 1.30 54%
herring 4.5 2.17 36%
tuna 239.6 1.84 52%
abalone 158.1 1.89 57%
trout 290.2 1.68 45%
halibut 677.4 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 133.7 6.59 9%
sunflower seeds 1039.6 5.46 15%
sesame butter 47.8 5.86 21%
hazelnuts -360.8 6.29 10%
almonds -596.5 6.07 15%
flax seed -82.8 5.34 12%
pumpkin seeds -354.3 5.59 19%
pili nuts -1978.3 7.19 7%
almond butter -1111.7 6.14 16%
sesame seeds -1647.3 6.31 10%
pine nuts -2369.7 6.73 11%
butternuts -2148.2 6.12 17%
cashews -1878.1 5.80 26%
pecans -3009.3 6.91 6%
peanuts -2241.4 5.99 18%
pistachio nuts -1975.5 5.69 22%
shallots -6.2 3.48 80%
walnuts -2710.6 6.19 13%
macadamia nuts -3720.6 7.18 6%
candied fruit -5.2 3.22 98%
coconut -1279.1 4.43 34%
dried apples -905.2 3.46 86%
coconut meat -1210.3 3.54 10%
yeast extract spread 140.2 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) 65 170
fat (g) 20 110
carbs (g) 0 100
energy (calories) 1650

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 October 26 2017 while her least nutrient-dense day is March 11 2018.

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)
Coconut Oil 81
Ginger and licorice root tea 24
Sea buckthorn 90
Moringa Energy LIfe, Moringa Powder 2
Pecans, Raw 62
Pumpkin or Squash Seeds, Shelled, Unsalted 52
Sesame Seeds, Hulled, Dried 57
Parsley, Fresh 14
Lemon Juice, Raw 2
Lemon Peel 3
Gelatin, Powder, Plain 7
Chokecherries, raw, pitted (Northern Plains Indians) 65
Blueberries, Wild, Frozen 20
Beef, Ground, 85% Lean Meat, 15% Fat, Patty, Cooked, Pan-Broiled 139
Beef, Ground, 80% Lean Meat, 20% Fat, Patty, Cooked, Pan-Broiled 98
Red Wine Vinegar 1
Cabbage, Red, Cooked 124
Lamb Liver 264
Tamari Sauce 10
Garbanzo Beans, Chickpeas, Cooked from Dried 95
Spinach, Frozen, Chopped or Leaf, Unprepared 23
Chicken Broth, Bouillon or Consomme, Homemade 42
Curry Powder 65
Apple, Fresh, With Skin 44
Chocolate 130
Sardines, Canned in Water, Drained 156
Hemp Oil 119
Raw Egg, Yolk 5
Anise seed 8
Fennel Seed 7
Cinnamon, Ground 13
Caraway Seed 7
Amazing Herbs, Black Cumin Seeds 25
Frontier, Nutritional Yeast 8
Yellow Bell Pepper, Raw 50
Apple, Fresh, With Skin 48
Potato, Boiled with Skin 231
Celery, Raw 3
Anchovy paste 19
Mushrooms, Cooked from Fresh 8
Distilled Vinegar 1
Chard, Cooked 6
Bream or Sea Bream 135
Lettuce, Mixed Greens 11
Strawberries, Frozen, Unsweetened 35
Gouda Cheese 85

Worst Day

food name energy (kcal)
Oatmeal, Regular or Quick, Dry 254
Oatly, Oat Milk, Calcium 63
Flax Seeds, Not Fortified 48
Hemp Seeds, Unhulled 42
Green Tea, Brewed, Unsweetened 7
Walnuts 183
Amy's, Thai Red Curry 154
Jasmine Rice, Cooked in Unsalted Water 250
Turmeric, Ground 5
Soy Flour, Defatted 105
Sunflower Oil 25
Broccoli, Raw 10
Oil, Olive, Salad or Cooking 133
Soy Sauce Made from Soy and Wheat, Shoyu 5
Apple, Fresh, With Skin 119
Dark Chocolate Bar, 70%-85% Cacao 209
Garlic, Fresh 12
Lemon Juice, Fresh 6
Ginger Root, Raw 2
Soy Sauce Made from Soy and Wheat, Shoyu 8
Avocado, Black Skin, California Type 117
Sesame Oil 18
Salmon, Atlantic, Farmed, Cooked from Fresh or Frozen 313
Radish Seeds, Sprouted, Raw 6
Satur Farms, Mizuna Greens, Fresh 4
Chinese Cabbage, Pak-Choi, Raw 2
Eden, noodles, udon, dry, 100% whole grain, organic 460
Strawberries, Frozen, Unsweetened 63
Lowbush Cranberries, Lingonberries, Alaska Native 54
Currants, Fresh, Black 38

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

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