Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help she 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 and being paleo.

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 her 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
6.9
Zinc : Copper
31.5
Potassium : Sodium
1.2
Calcium : Magnesium
2.5
Iron : Copper
26.3
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that her is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: hypertension, inflammation.

nutrient % DRI prioritize
Vitamin D 10%
Vitamin C 17%
Manganese 20%
Folate 23%
Thiamin (B1) 33%
Vitamin E 34%
Sodium 40%
Calcium 46%
Magnesium 51%
Potassium 52%
Copper 54%
Vitamin A 56%
Iron 63%
Cystine 235%
Vitamin B-6 89%
Riboflavin (B2) 130%
Selenium 159%
Zinc 210%

optimal foods for you

The foods listed below will provide she 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
beef brains -180.6 1.51 22%
whole egg 340.8 1.43 30%
sweetbread -351.9 3.18 12%
lamb brains -162.2 1.54 27%
egg yolk -523.5 2.75 18%
pork stomach, cooked -158.3 1.57 32%
beef tripe -174.5 0.94 38%
lamb liver 1329.0 1.68 48%
ground beef, 80/20 -1.8 2.70 31%
turkey liver 930.2 1.89 47%
lamb (lean) 246.6 1.44 43%
pork loin 283.5 1.93 41%
beef rib eye steak -216.3 2.48 33%
pork ribs -941.9 3.61 18%
veal liver 1596.6 1.92 55%
ground turkey -439.3 2.58 30%
ground beef -506.3 2.48 30%
pork ribs 141.6 2.16 39%
lamb kidney 688.4 1.12 52%
lamb sweetbread -15.2 1.44 43%
roast pork 116.8 1.99 41%
lamb leg -459.1 2.58 31%
rotisserie chicken thigh w. skin -651.7 2.26 31%
t-bone steak -745.8 2.94 26%
chicken liver 733.9 1.72 50%
beef tenderloin steak -376.9 2.62 32%
beef loin -508.0 2.78 30%
prok ears -753.1 1.66 35%
beef rib, eye -399.4 2.65 32%
flank, steak -367.8 2.63 33%
beef tenderloin steak -458.5 2.73 31%
roast beef -149.3 2.19 38%
beef rib, small end -427.0 2.78 31%
beef loin, top loin -305.1 2.50 34%
ground beef 70/30 -564.9 2.70 30%
ground beef 70/30 -630.3 2.77 30%
sirloin steak -281.3 2.43 36%
lamb rib -1131.9 3.61 19%
rotisserie chicken back -802.7 2.12 32%
ground beef, 75/25 -578.7 2.77 31%
pork (lean) 247.8 2.09 44%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2538.4 1.43 47%
mackerel 48.7 3.05 14%
caviar 243.6 2.64 33%
sardine 224.5 2.08 38%
herring 7.3 2.17 36%
mollusks conch 950.2 1.30 54%
salmon 836.7 1.56 52%
trout 272.1 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 48.2 0.17 7%
olives -11.0 1.45 3%
alfalfa 65.9 0.23 19%
escarole 201.0 0.19 24%
chicory greens 94.7 0.23 23%
avocado -818.9 1.60 8%
blackberries 123.5 0.43 27%
coriander 14.9 0.23 30%
raspberries 22.0 0.52 30%
banana pepper 289.1 0.27 36%
collards 399.0 0.33 37%
beet greens 125.7 0.22 35%
eggplant 45.8 0.25 35%
mustard greens 221.3 0.27 36%
jalapeno peppers 196.8 0.27 37%
sauerkraut 119.1 0.19 39%
red peppers 342.9 0.31 40%
pickles 105.6 0.12 40%
cucumber 105.6 0.12 40%
zucchini 192.6 0.17 40%
turnip greens 632.6 0.29 44%
spinach 880.7 0.23 49%
chayote 108.1 0.24 41%
sunflower seeds 811.0 5.46 15%
radishes 82.8 0.16 43%
edamame 501.4 1.21 41%
summer squash 172.3 0.19 45%
arugula 32.1 0.25 45%
flax seed -35.4 5.34 12%
coconut meat -1355.4 3.54 10%
parsley 295.2 0.36 48%
brazil nuts 440.7 6.59 9%
asparagus 334.3 0.22 50%
artichokes 376.8 0.47 49%
brussel sprouts 336.6 0.42 50%
celery 175.2 0.18 50%
okra 192.2 0.22 50%
lettuce 69.6 0.15 50%
cauliflower 188.1 0.25 50%
broccoli 266.1 0.35 50%
chives 12.5 0.30 48%
strawberries 34.6 0.32 49%
coconut milk -2652.6 2.30 9%
chard 106.9 0.19 51%
chinese cabbage 326.2 0.12 54%
turnips 70.4 0.21 51%
soybeans (sprouted) 293.0 0.81 49%
portabella mushrooms 352.2 0.29 55%
hazelnuts -269.6 6.29 10%
gooseberries -15.3 0.44 52%

macronutrients

The macronutrient split of her diet is shown in the chart below.

macro targets

While her 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) 75 185
fat (g) 20 95
carbs (g) 0 60
energy (calories) 1400

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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is October 23 2018 while her least nutrient-dense day is October 24 2018.

best and worst days

Her food diary for the best and worst days are shown below for comparison. she 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)
Chicken Thigh, Skin Eaten 752
Litehouse Bleu Cheese Original Dressing 75
Coffee, Prepared From Grounds 5
Organic Valley, cream, whipping, heavy, ultra pasteurized, organic 100
Deli-meat, roast beef, cooked, sliced 92
Havarti Cheese 353
Primal Kitchen, Mayo, Real Mayonnaise made with Avocado Oil 100
Mixed Nuts, without Peanuts, Salted 174
Merlot, Red 300

Worst Day

food name energy (kcal)
Vital Farms, Pasture Raised, Al Fresco Eggs 140
Kerrygold, Butter, Pastured 105
Organic Valley, cream, whipping, heavy, ultra pasteurized, organic 150
Bacon, Pork 75
Marketside, Grass Fed Flat Beef Iron Steak 477
Sour Cream 57
Horseradish 2
Deli-meat, roast beef, cooked, sliced 69
Havarti Cheese 264
Primal Kitchen, Mayo, Real Mayonnaise made with Avocado Oil 50
Champagne, White 241

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