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
2.1
Zinc : Copper
9.3
Potassium : Sodium
1.4
Calcium : Magnesium
2.4
Iron : Copper
11.8
Calcium : Phosphorus
0.5

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
Calcium 56%
Iron 77%
Thiamin (B1) 91%
Vitamin D 95%
Magnesium 98%
Vitamin E 98%
Potassium 110%
Sodium 110%
Manganese 124%
Copper 130%
Folate 132%
Zinc 136%
Phosphorus 150%

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).

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1394.0 1.43 47%
mollusks conch 711.2 1.30 54%
salmon 410.9 1.56 52%
mussel 257.3 0.86 63%
halibut 260.1 1.11 66%
crab 150.7 0.83 71%

Plant based foods

food name nutrient density energy density insulin load
black beans 1598.4 3.41 73%
garbanzo beans 1562.9 3.78 69%
almond butter 2040.1 6.14 16%
oat bran 1219.4 2.46 65%
spinach 441.5 0.23 49%
lupin seeds 1199.0 3.71 51%
edamame 616.2 1.21 41%
kidney beans 1025.2 3.37 74%
turnip greens 342.4 0.29 44%
winter squash 357.5 0.40 69%
wheat bran 721.1 2.16 38%
artichokes 352.2 0.47 49%
snap beans 274.2 0.15 58%
butternut squash 330.0 0.45 75%
brussel sprouts 304.4 0.42 50%
pumpkin 238.0 0.20 76%
amaranth leaves 234.8 0.21 86%
cowpeas 408.4 1.16 69%
asparagus 195.4 0.22 50%
red peppers 202.8 0.31 40%
banana pepper 174.4 0.27 36%
chinese cabbage 143.4 0.12 54%
kale 177.9 0.28 60%
onions 179.6 0.32 65%
celery 147.2 0.18 50%
broccoli 185.1 0.35 50%
soybeans (sprouted) 283.6 0.81 49%
collards 176.3 0.33 37%
almonds 1425.0 6.07 15%
summer squash 139.0 0.19 45%
zucchini 134.6 0.17 40%
escarole 137.4 0.19 24%
cauliflower 142.7 0.25 50%
coconut water 130.0 0.19 66%
parsley 163.3 0.36 48%
okra 133.7 0.22 50%
lentils 335.7 1.16 64%
jalapeno peppers 124.3 0.27 37%
lemongrass 281.0 0.99 93%
mung beans 107.4 0.19 74%
portabella mushrooms 130.1 0.29 55%
pickles 79.4 0.12 40%
cucumber 79.4 0.12 40%
sauerkraut 94.3 0.19 39%
mustard greens 105.2 0.27 36%
turnips 83.2 0.21 51%
peas 129.3 0.42 65%
blackberries 127.1 0.43 27%
kiwifruit 167.9 0.61 55%
rhubarb 78.5 0.21 55%
carrots 120.4 0.41 64%
beets 124.2 0.43 70%
cabbage 81.4 0.23 55%
chayote 84.4 0.24 41%
shiitake mushroom 114.9 0.39 58%
celeriac 120.8 0.42 72%
radishes 62.8 0.16 43%
watercress 43.2 0.11 65%
eggplant 73.0 0.25 35%
red cabbage 82.7 0.29 55%
boysenberries 123.7 0.50 54%
cantaloupe 87.4 0.34 70%
strawberries 83.4 0.32 49%
radicchio 64.1 0.23 68%
flax seed 1178.5 5.34 12%
chard 53.5 0.19 51%
beet greens 61.2 0.22 35%
lettuce 44.0 0.15 50%
chicory greens 52.3 0.23 23%
seaweed (laver) 70.4 0.35 80%
mulberries 85.5 0.43 74%
endive 30.3 0.17 7%
lima beans 235.9 1.13 70%
alfalfa 38.4 0.23 19%
honeydew melon 63.3 0.36 66%
turnips 35.6 0.22 61%
white mushroom 35.5 0.22 65%
leeks 111.0 0.61 83%
grapefruit 37.0 0.30 83%
jerusalem-artichokes 125.4 0.73 87%
arugula 19.2 0.25 45%
peaches 47.8 0.39 70%
coriander 8.0 0.23 30%
grapefruit 30.2 0.33 85%
pinto beans 3.7 0.22 83%
raspberries 69.1 0.52 30%
spirulina 4.8 0.26 70%
oranges 45.5 0.46 77%
nectarines 40.1 0.44 72%
carambola 12.5 0.31 56%
chives 6.5 0.30 48%
navy beans 243.2 1.40 61%
limes -0.5 0.30 70%
watermelon -0.7 0.30 60%

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) 75 205
fat (g) 20 90
carbs (g) 0 110
energy (calories) 1550

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 July 15 2020 while her least nutrient-dense day is July 12 2020.

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)
Hemp Seeds, Hulled 55
Tuna, Canned, Light, Water Pack, No Salt, Drained 110
Broccoli and spinach soup 105
Sardines, Cooked 195
Pumpkin or Squash Seeds, Shelled, Unsalted 42
Sunflower Seeds, Raw 51
Blueberries, Fresh 5
Strawberries, Fresh 19
Greek Yogurt, Plain, Nonfat 94
Almond Milk, Plain, Original, Unsweetened, Unfortified 36

Worst Day

food name energy (kcal)
Beef Steak, Sirloin, No Visible Fat Eaten 320
Broccoli, Cooked From Fresh 18
Red Bell Peppers, Raw 8
Yeast Extract Spread 10
Mushrooms, Raw 7
[Optimising Nutrition] Chicken Liver & Eggs 514
Almond Milk, Plain, Original, Unsweetened 9

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