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 with a low insulin load diet.

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
1.1
Zinc : Copper
19.9
Potassium : Sodium
1.4
Calcium : Magnesium
2.6
Iron : Copper
13.6
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 35%
Iron 38%
Sodium 52%
Calcium 54%
Magnesium 56%
Vitamin E 60%
Copper 63%
Phosphorus 73%
Potassium 81%
Vitamin D 83%
Folate 93%
Panto Acid (B5) 123%
Niacin (B3) 146%

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 & blood sugar control . 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
chicken liver 5.9 1.72 50%
veal liver 6.6 1.92 55%
beef liver 6.8 1.75 60%
lamb liver 5.4 1.68 48%
turkey liver 5.3 1.89 47%
lamb kidney 4.1 1.12 52%
lamb brains 0.9 1.54 27%
beef brains 0.3 1.51 22%
liver sausage 0.4 3.31 13%
sweetbread 0.1 3.18 12%
egg yolk 0.3 2.75 18%
whole egg 0.6 1.43 30%
ham -0.1 1.49 29%

Seafood based foods

food name nutrient density energy density insulin load
trout 4.4 1.68 45%
mackerel 1.4 3.05 14%
mollusks conch 4.9 1.30 54%
sturgeon 4.2 1.35 49%
fish roe 4.0 1.43 47%
caviar 2.9 2.64 33%
salmon 4.1 1.56 52%
anchovy 3.3 2.10 44%
crab 5.6 0.83 71%
lobster 5.0 0.89 71%
crayfish 4.4 0.82 67%
sardine 1.5 2.08 38%
halibut 4.2 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
endive 11.5 0.17 7%
chicory greens 12.9 0.23 23%
coriander 13.5 0.23 30%
escarole 9.8 0.19 24%
spinach 11.7 0.23 49%
beet greens 9.7 0.22 35%
asparagus 10.7 0.22 50%
alfalfa 6.6 0.23 19%
arugula 9.4 0.25 45%
mustard greens 8.1 0.27 36%
chard 9.7 0.19 51%
parsley 9.4 0.36 48%
banana pepper 7.6 0.27 36%
watercress 10.6 0.11 65%
broccoli 8.8 0.35 50%
zucchini 7.4 0.17 40%
chives 8.5 0.30 48%
portabella mushrooms 9.2 0.29 55%
lettuce 8.3 0.15 50%
turnip greens 7.6 0.29 44%
wheat bran 8.2 2.16 38%
celery 8.0 0.18 50%
jalapeno peppers 6.4 0.27 37%
okra 8.0 0.22 50%
radicchio 10.1 0.23 68%
eggplant 5.9 0.25 35%
red peppers 6.2 0.31 40%
chinese cabbage 7.7 0.12 54%
summer squash 6.6 0.19 45%
blackberries 4.3 0.43 27%
cauliflower 7.1 0.25 50%
white mushroom 8.9 0.22 65%
yeast extract spread 9.2 1.85 59%
chayote 5.3 0.24 41%
pickles 5.1 0.12 40%
cucumber 5.1 0.12 40%
shiitake mushroom 7.5 0.39 58%
sauerkraut 4.9 0.19 39%
seaweed (laver) 10.2 0.35 80%
radishes 5.3 0.16 43%
seaweed (wakame) 9.8 0.45 79%
collards 4.3 0.33 37%
artichokes 6.0 0.47 49%
avocado 1.2 1.60 8%
spirulina 7.7 0.26 70%
amaranth leaves 9.4 0.21 86%
raspberries 2.4 0.52 30%
brussel sprouts 4.8 0.42 50%
snap beans 5.6 0.15 58%
kale 5.8 0.28 60%
olives -0.9 1.45 3%
mung beans 6.8 0.19 74%
turnips 3.9 0.21 51%
sunflower seeds 3.7 5.46 15%
cabbage 4.4 0.23 55%
edamame 3.4 1.21 41%
soybeans (sprouted) 4.0 0.81 49%
onions 5.4 0.32 65%
winter squash 5.9 0.40 69%
seaweed (kelp) 6.9 0.43 77%
pumpkin 6.5 0.20 76%
rhubarb 3.7 0.21 55%
butternut squash 6.4 0.45 75%
red cabbage 3.7 0.29 55%
peas 4.7 0.42 65%
strawberries 2.2 0.32 49%
tofu 0.7 0.83 34%
boysenberries 2.8 0.50 54%
carambola 2.5 0.31 56%
corn bran -1.4 2.24 12%
pinto beans 5.7 0.22 83%
coconut milk -2.0 2.30 9%
hazelnuts 1.4 6.29 10%

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) 75 155
fat (g) 15 85
carbs (g) 0 80
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 March 11 2019 while her least nutrient-dense day is March 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes