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
3.0
Zinc : Copper
10.3
Potassium : Sodium
2.3
Calcium : Magnesium
2.6
Iron : Copper
14.2
Calcium : Phosphorus
0.8

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 45%
Vitamin D 58%
Iron 77%
Thiamin (B1) 80%
Calcium 85%
Magnesium 88%
Phosphorus 92%
Potassium 109%
Manganese 115%
Copper 122%
Omega-3 131%
Vitamin B6 136%
Niacin (B3) 147%

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
turkey 1379.6 1.89 50%
pork chops 662.2 1.74 54%
lamb liver 391.2 1.68 48%
lamb kidney 227.5 1.12 52%
pork loin 365.8 1.93 41%
beef liver 290.5 1.75 60%
roast ham 294.6 1.78 41%
pork shoulder 247.1 1.62 56%
kefir (low fat) 1.5 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
salmon 817.8 1.56 52%
fish roe 567.4 1.43 47%
halibut 467.6 1.11 66%
mussel 157.1 0.86 63%
rockfish 157.3 1.09 66%
trout 248.8 1.68 45%
mollusks conch 175.9 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
oat bran 1111.2 2.46 65%
wheat bran 821.0 2.16 38%
flax seed 1366.5 5.34 12%
spinach 233.8 0.23 49%
snap beans 138.5 0.15 58%
amaranth leaves 133.0 0.21 86%
portabella mushrooms 141.7 0.29 55%
chinese cabbage 100.6 0.12 54%
banana pepper 124.4 0.27 36%
artichokes 165.1 0.47 49%
shiitake mushroom 147.6 0.39 58%
winter squash 143.7 0.40 69%
zucchini 89.1 0.17 40%
okra 98.9 0.22 50%
turnip greens 110.1 0.29 44%
butternut squash 141.3 0.45 75%
summer squash 83.0 0.19 45%
asparagus 85.1 0.22 50%
mung beans 70.0 0.19 74%
coconut water 63.4 0.19 66%
collards 91.1 0.33 37%
brussel sprouts 104.7 0.42 50%
kale 75.5 0.28 60%
red peppers 75.9 0.31 40%
pickles 35.5 0.12 40%
cucumber 35.5 0.12 40%
cauliflower 58.3 0.25 50%
turnips 48.6 0.21 51%
celery 41.7 0.18 50%
watercress 27.7 0.11 65%
jalapeno peppers 55.9 0.27 37%
mustard greens 55.1 0.27 36%
escarole 40.1 0.19 24%
pumpkin 37.1 0.20 76%
sauerkraut 37.1 0.19 39%
soybeans (sprouted) 157.6 0.81 49%
parsley 65.5 0.36 48%
white mushroom 37.5 0.22 65%
peas 75.1 0.42 65%
lettuce 22.9 0.15 50%
cabbage 35.6 0.23 55%
red cabbage 48.0 0.29 55%
chayote 36.0 0.24 41%
radishes 17.2 0.16 43%
chard 23.7 0.19 51%
beet greens 30.6 0.22 35%
alfalfa 25.3 0.23 19%
eggplant 26.8 0.25 35%
endive 12.5 0.17 7%
broccoli 45.4 0.35 50%
onions 37.3 0.32 65%
chicory greens 19.4 0.23 23%
rhubarb 14.8 0.21 55%
celeriac 51.4 0.42 72%
turnips 10.1 0.22 61%
radicchio 5.0 0.23 68%
coriander 3.8 0.23 30%
pinto beans 3.7 0.22 83%
arugula 6.5 0.25 45%
spirulina 4.5 0.26 70%
seaweed (laver) 19.2 0.35 80%
canned pineapple 53.0 0.52 92%
carrots 27.8 0.41 64%
cantaloupe 12.8 0.34 70%
strawberries 7.5 0.32 49%
chives 3.0 0.30 48%
lima beans 159.5 1.13 70%
pineapple 25.6 0.50 76%
blackberries 11.6 0.43 27%
watermelon -14.4 0.30 60%
beets 9.6 0.43 70%
seaweed (wakame) 14.5 0.45 79%
seaweed (kelp) 6.9 0.43 77%
limes -18.9 0.30 70%
lemongrass 112.7 0.99 93%
honeydew melon -12.8 0.36 66%
carambola -22.1 0.31 56%
mulberries -2.0 0.43 74%
grapefruit -26.7 0.30 83%
sweet corn 77.1 0.86 71%
leeks 27.8 0.61 83%
boysenberries 3.4 0.50 54%
raspberries 4.9 0.52 30%
grapefruit -34.6 0.33 85%

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 20 2019 while her least nutrient-dense day is May 26 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