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).

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
2.7
Zinc : Copper
14.0
Potassium : Sodium
1.0
Calcium : Magnesium
3.3
Iron : Copper
11.1
Calcium : Phosphorus
0.6

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
Manganese 44%
Iron 54%
Vitamin D 61%
Thiamin (B1) 66%
Magnesium 68%
Sodium 82%
Calcium 84%
Potassium 89%
Folate 98%
Vitamin E 98%
Copper 109%
Phosphorus 111%
Niacin (B3) 119%

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
lamb liver 672.1 1.68 48%
beef liver 628.0 1.75 60%
veal liver 582.4 1.92 55%
lamb kidney 273.4 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1282.1 1.43 47%
mollusks conch 740.2 1.30 54%
salmon 607.6 1.56 52%
crab 387.9 0.83 71%
halibut 410.3 1.11 66%
lobster 274.1 0.89 71%
mussel 245.6 0.86 63%
crayfish 214.5 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
black beans 1555.2 3.41 73%
spinach 505.8 0.23 49%
oat bran 1114.3 2.46 65%
wheat bran 993.7 2.16 38%
garbanzo beans 1362.2 3.78 69%
turnip greens 381.7 0.29 44%
edamame 627.6 1.21 41%
artichokes 416.6 0.47 49%
snap beans 314.7 0.15 58%
winter squash 370.2 0.40 69%
amaranth leaves 289.8 0.21 86%
pumpkin 276.4 0.20 76%
butternut squash 343.6 0.45 75%
portabella mushrooms 283.5 0.29 55%
lupin seeds 1199.6 3.71 51%
asparagus 240.3 0.22 50%
brussel sprouts 284.8 0.42 50%
kale 213.5 0.28 60%
banana pepper 208.2 0.27 36%
chinese cabbage 152.2 0.12 54%
red peppers 205.7 0.31 40%
summer squash 161.5 0.19 45%
soybeans (sprouted) 327.8 0.81 49%
shiitake mushroom 210.8 0.39 58%
celery 151.5 0.18 50%
mung beans 152.9 0.19 74%
onions 186.3 0.32 65%
zucchini 147.0 0.17 40%
escarole 150.2 0.19 24%
parsley 186.2 0.36 48%
okra 152.0 0.22 50%
broccoli 184.9 0.35 50%
collards 175.2 0.33 37%
jalapeno peppers 153.2 0.27 37%
cauliflower 144.1 0.25 50%
coconut water 123.3 0.19 66%
cowpeas 383.3 1.16 69%
sauerkraut 107.4 0.19 39%
mustard greens 125.4 0.27 36%
pickles 78.9 0.12 40%
cucumber 78.9 0.12 40%
turnips 99.0 0.21 51%
chayote 108.1 0.24 41%
blackberries 152.1 0.43 27%
radishes 67.8 0.16 43%
watercress 49.3 0.11 65%
radicchio 81.3 0.23 68%
lemongrass 288.8 0.99 93%
eggplant 83.8 0.25 35%
rhubarb 73.2 0.21 55%
chard 67.6 0.19 51%
peas 128.9 0.42 65%
cabbage 75.0 0.23 55%
beet greens 73.6 0.22 35%
carrots 121.7 0.41 64%
white mushroom 72.5 0.22 65%
kidney beans 939.0 3.37 74%
celeriac 120.3 0.42 72%
lettuce 45.4 0.15 50%
lentils 322.7 1.16 64%
beets 117.8 0.43 70%
chicory greens 64.2 0.23 23%
red cabbage 81.8 0.29 55%
seaweed (laver) 93.3 0.35 80%
cantaloupe 87.3 0.34 70%
strawberries 76.2 0.32 49%
alfalfa 49.7 0.23 19%
endive 34.2 0.17 7%
boysenberries 120.6 0.50 54%
kiwifruit 151.1 0.61 55%
turnips 42.1 0.22 61%
mulberries 77.9 0.43 74%
lima beans 265.2 1.13 70%
arugula 19.8 0.25 45%
peaches 54.2 0.39 70%
coriander 10.3 0.23 30%
carambola 32.0 0.31 56%
honeydew melon 39.4 0.36 66%
pinto beans 5.1 0.22 83%
nectarines 57.3 0.44 72%
spirulina 8.0 0.26 70%
jerusalem-artichokes 134.0 0.73 87%
grapefruit 17.1 0.30 83%
leeks 101.9 0.61 83%
chives 7.4 0.30 48%
grapefruit 11.2 0.33 85%
raspberries 63.0 0.52 30%
limes -3.7 0.30 70%

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) 60 165
fat (g) 20 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 September 05 2019 while her least nutrient-dense day is September 06 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