Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Fiona 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 Fiona’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Fiona 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
2.8
Zinc : Copper
10.3
Potassium : Sodium
2.0
Calcium : Magnesium
3.4
Iron : Copper
11.6
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Fiona’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 35%
Iron 37%
Vitamin D 43%
Thiamin (B1) 52%
Magnesium 62%
Phosphorus 65%
Copper 72%
Calcium 77%
Folate 77%
Potassium 77%
Manganese 79%
Panto Acid (B5) 85%
Vitamin B6 88%

optimal foods for you

The foods listed below will provide Fiona 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
beef liver 501.2 1.75 60%
veal liver 504.8 1.92 55%
lamb liver 444.7 1.68 48%
lamb kidney 287.6 1.12 52%
pork chops 381.2 1.74 54%
chicken liver 324.9 1.72 50%
pork liver 307.2 1.65 59%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 781.4 1.43 47%
salmon 556.1 1.56 52%
mollusks conch 409.4 1.30 54%
mussel 197.6 0.86 63%
halibut 233.8 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1748.4 3.78 69%
oat bran 1236.6 2.46 65%
black beans 1292.8 3.41 73%
spinach 325.9 0.23 49%
wheat bran 733.6 2.16 38%
edamame 517.7 1.21 41%
flax seed 1368.3 5.34 12%
snap beans 227.0 0.15 58%
brussel sprouts 265.2 0.42 50%
artichokes 270.2 0.47 49%
cowpeas 406.3 1.16 69%
amaranth leaves 194.9 0.21 86%
lupin seeds 936.9 3.71 51%
chinese cabbage 139.5 0.12 54%
turnip greens 167.1 0.29 44%
lentils 351.4 1.16 64%
cauliflower 152.4 0.25 50%
soybeans (sprouted) 270.3 0.81 49%
portabella mushrooms 156.8 0.29 55%
winter squash 174.8 0.40 69%
banana pepper 143.8 0.27 36%
zucchini 124.6 0.17 40%
okra 132.7 0.22 50%
escarole 119.3 0.19 24%
kidney beans 803.6 3.37 74%
butternut squash 172.1 0.45 75%
asparagus 121.9 0.22 50%
celery 108.5 0.18 50%
shiitake mushroom 153.1 0.39 58%
summer squash 107.3 0.19 45%
mung beans 107.3 0.19 74%
red peppers 132.9 0.31 40%
broccoli 125.7 0.35 50%
peas 140.2 0.42 65%
collards 115.2 0.33 37%
pickles 62.7 0.12 40%
cucumber 62.7 0.12 40%
parsley 111.8 0.36 48%
jalapeno peppers 92.3 0.27 37%
onions 99.9 0.32 65%
chayote 82.1 0.24 41%
sauerkraut 69.4 0.19 39%
coconut water 65.4 0.19 66%
pumpkin 62.6 0.20 76%
kale 78.1 0.28 60%
watercress 37.8 0.11 65%
radishes 47.9 0.16 43%
cabbage 63.1 0.23 55%
turnips 51.0 0.21 51%
red cabbage 65.8 0.29 55%
lettuce 35.2 0.15 50%
mustard greens 57.4 0.27 36%
alfalfa 48.7 0.23 19%
chicory greens 42.8 0.23 23%
white mushroom 42.4 0.22 65%
beets 84.0 0.43 70%
eggplant 44.6 0.25 35%
endive 26.3 0.17 7%
beet greens 37.4 0.22 35%
chard 29.4 0.19 51%
radicchio 30.6 0.23 68%
turnips 22.2 0.22 61%
rhubarb 18.2 0.21 55%
celeriac 63.8 0.42 72%
strawberries 39.5 0.32 49%
boysenberries 76.3 0.50 54%
seaweed (laver) 44.8 0.35 80%
arugula 14.7 0.25 45%
coriander 6.2 0.23 30%
pinto beans 5.1 0.22 83%
cantaloupe 24.6 0.34 70%
grapefruit 16.3 0.30 83%
carrots 39.1 0.41 64%
sweet corn 138.0 0.86 71%
leeks 84.0 0.61 83%
blackberries 41.6 0.43 27%
spirulina 4.7 0.26 70%
pineapple 50.0 0.50 76%
honeydew melon 16.8 0.36 66%
chives 5.3 0.30 48%
carambola 7.3 0.31 56%
lemongrass 148.8 0.99 93%
grapefruit 7.5 0.33 85%
watermelon -0.7 0.30 60%
canned pineapple 43.9 0.52 92%
seaweed (kelp) 20.4 0.43 77%
limes -7.0 0.30 70%
seaweed (wakame) 27.0 0.45 79%

macronutrients

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

macro targets

While Fiona’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) 60 155
fat (g) 15 65
carbs (g) 0 90
energy (calories) 1200

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 Fiona’s food log based on the harder to find 50% of the essential nutrients. Fiona’s most nutrient dense day is May 25 2019 while her least nutrient-dense day is June 08 2019.

best and worst days

Fiona’s food diary for the best and worst days are shown below for comparison. Fiona 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